High blood sugar levels can put you at a greater risk for heart disease. Many people overlook this connection, believing that diabetes is the only concern when it comes to high blood sugar. 

The truth is that it can damage your blood vessels and lead to serious cardiovascular issues, putting you at high risk without you even realising it. 

In this article, we'll highlight how high blood sugar contributes to heart disease and share practical tips for managing your blood sugar levels effectively. This will help you protect your heart and improve your overall well-being. 

The link between high blood sugar and heart disease and failure

Diabetes and heart failure often go hand-in-hand. This means that if you have one, you're more likely to develop the other. For example, having diabetes increases your chances of getting heart failure. 

But it also works the other way around: having heart failure can increase your risk of developing diabetes. Other factors can also play a role. The longer you've had heart failure or high blood pressure, the higher your risk of developing diabetes.¹

High blood sugar levels damage blood vessels and nerves (which control your heart). If your blood sugar level isn’t controlled, it may cause heart disease.²

Diabetes can lead to changes in the heart's structure and function. These changes can include a weaker pump, an enlarged or thickened heart, and difficulty filling and pumping blood efficiently. All of these factors can contribute to heart failure.⁹ 

Best practices for controlling blood sugar levels

 You can take control of your health by making lifestyle changes. These can improve your blood sugar levels and reduce your risk of heart disease, high cholesterol, and high blood pressure.¹⁰

Dietary adjustments for diabetes and heart health

There's no single diet that works for everyone with diabetes. But a registered dietitian can help you create a personalised meal plan to meet your specific needs.

Eat healthier carbohydrates

All carbohydrates(carbs) affect blood glucose levels, so it's important to be mindful of the food you choose to eat. Always choose healthier sources of carbs and pay attention to portion sizes. 

Some of the healthy sources of carbs you can add to your diet are: 

• Brown rice
• Buckwheat
• Whole oats
• Fruits
• Vegetables
• Chickpeas
• Beans
• Lentils
• Dairy sources like unsweetened yoghurt, milk

Lastly, make sure to reduce your intake of low-fibre foods like white bread, white rice, and highly processed cereals. If you're unsure about a food's fibre content, read the food label thoroughly.

Cut down on salt 

Eating too much salt can raise your blood pressure, which in turn increases your risk of heart disease and stroke. If you have diabetes, you're already at higher risk for these conditions.³

According to the NHS, you should not eat more than 6 grams of salt per day (about one teaspoon) to stay healthy. 

If you consume processed foods, make sure you check food labels and choose lower-salt options, as they have a high-salt concentration. 

Cooking your own meals is a great way to control how much salt you use. You can experiment with herbs and spices to add flavour to your food without relying on salt.

Limit red and processed meats 

When you cut down on carbs, it’s tempting to eat more meat to stay full. However, increasing portions of processed meat, such as ham, beef, and lamb, isn’t a great idea as these are linked to heart issues and diabetes.⁴

Instead, try swapping it with these healthier options:

• Pulses such as beans and lentils
• Eggs
• Fish
• Poultry like chicken and turkey
• Unsalted nuts

Beans, peas, and lentils are high in fibre and have little impact on blood glucose levels, making them a satisfying and healthy substitute for processed meats. 

Fish, especially oily varieties like salmon and mackerel, is also an excellent choice since it’s rich in omega-3 fats, nutrients that support heart health.⁵ You can add two portions of oily fish per week to your diet for the best benefits.

Eat more fruits and vegetables

Eating more fruit and vegetables is a good choice as they provide essential vitamins, minerals, and fibre, all of which support your daily health. You can eat them during meal times and enjoy them as snacks when you're hungry. 

If you’re wondering about avoiding fruit because of its sugar content, then that won’t be an issue, as it is healthy for everyone, including those with diabetes. While fruits contain natural sugar, it’s different from the added, or "free," sugars found in foods like chocolate, biscuits, and cakes.

The sugar in fruit juices is also considered as free sugar, so eat whole fruits instead. Fresh, frozen, dried, or canned (in juice, not syrup) are all good options. But, spread your fruit intake throughout the day rather than eating it all at once. Make sure that your fruit serving contains no more than 15 grams of carbohydrates. 

Reduce sugar in your diet

Reducing sugar can feel challenging at first, but making simple swaps can be a great starting point. Try replacing sugary drinks, energy drinks, and fruit juices with water, plain milk, or unsweetened tea and coffee.

Cutting out free sugars can help you keep blood glucose levels steady and support weight management. Low or zero-calorie sweeteners (like artificial or non-sugar sweeteners) can also help reduce sugar intake. These can aid with weight loss in the short term, but it’s best to gradually reduce the overall sweetness in your diet for long-term benefits.

Exercise's impact on blood glucose

 Physical activity affects your blood glucose in different ways, depending on factors like how long you're active. 

After a workout, exercise can make your body more sensitive to insulin, which may help lower your blood glucose levels for up to 24 hours or more.

It's helpful to track how your blood glucose responds to exercise. By checking your levels more frequently before and after activity, you can see the impact of exercise on your blood glucose. 

Quick and effective exercises to lower blood sugar levels at home

When you’re looking to bring your blood sugar levels down fast, even 10 minutes of exercise can make a big difference. 

Caroline Jordan, a health and fitness coach, shares her top exercises for managing blood sugar that you can do from home. You don’t need any equipment for the exercises below. But, if you’d like, you can add dumbbells for an extra challenge. 

• Squats – Engage your muscles by squeezing them with each repetition(rep). Lunges – Step back into a lunge to work on stability, balance, and strength
• Calf Raises – A quick and effective move that’s easy to do anywhere
• Standing Rows – A great way to improve posture while working your back muscles
• Bicep Curls – Flex and squeeze to work your arms, even without weights
• Tricep Extensions – Focus on the back of your arms by bending and extending
• Chest Uppercuts – Strengthen your chest and shoulders with this slow-motion boxing move
• Shoulder Press – Engage your shoulders and upper body for a great resistance workout
• Standing Bicycle Crunches – A core-focused move that helps reduce blood sugar while engaging the abs

Dietary supplements for diabetes management

Many studies have looked into using dietary supplements to prevent or treat diabetes and its complications.⁶ For some supplements, there is limited evidence suggesting they may offer a slight benefit for managing diabetes. 

For instance:

• Chromium, cinnamon, or berberine may help with blood sugar control⁷
• Alpha-lipoic acid could potentially reduce pain associated with diabetic neuropathy (nerve damage caused by diabetes)⁸

However, most studies on these supplements are limited by small sample sizes, differences in participant types, supplement formulations, dosages, study duration, and mixed results. 

Before taking supplements, it is recommended that you speak with your primary care doctor, any prescribing physicians in your care, and your pharmacist about the pros/cons and any potential interactions. Supplements are not regulated like drugs so it is important to use brands that are third-party tested for purity, potency, and efficacy,” adds Lindsay Malone, a Registered Nutritionist.

Frequently asked questions

Is blood glucose monitoring effective?

Continuous glucose monitoring is recommended because it helps prevent or delay serious diabetes complications, both in the short and long term.

What drink lowers blood sugar quickly?

There’s no drink that can instantly lower your blood sugar. However, choosing drinks with little or no sugar can be a healthy swap for sugary options like sodas, energy drinks, and flavoured coffees.

Summary 

When you control your high blood sugar level, you reduce the risk of heart disease and its complications. This is possible by adopting a balanced diet rich in healthy carbohydrates, controlling salt intake, limiting red and processed meats, and increasing fruit and vegetable consumption. 

Regular physical activity is also important for enhancing insulin sensitivity and stabilising blood glucose. While dietary supplements may offer some benefits, it’s important to consult your doctor before adding them to your routine. Through these tips, you can take proactive steps toward better health and lower your risk of heart-related issues.