Aging in Atlanta
Aging in Atlanta

Try adding these heart-healthy foods if you have Type 2 diabetes

One Cup of This Food per Day Reduces the Risk of Heart Disease, Says Study.According to a study published in the 'European Journal of Epidemiology,'.people who eat one cup of nitrate-rich vegetables per day may have lower blood pressure and a 12% to 26% lower risk of heart disease.50,000 people took part in the 23-year study.Nitrate-rich vegetables include leafy greens such as chard, spinach, kale and arugula.Nitrate-rich vegetables include leafy greens such as chard, spinach, kale and arugula.Nitrate-rich vegetables include leafy greens such as chard, spinach, kale and arugula.Nitrate-rich vegetables include leafy greens such as chard, spinach, kale and arugula.Beetroot, celery, radishes, turnips, Chinese cabbage and parsley are also nitrate-rich. .Beetroot, celery, radishes, turnips, Chinese cabbage and parsley are also nitrate-rich. .Beetroot, celery, radishes, turnips, Chinese cabbage and parsley are also nitrate-rich. .Beetroot, celery, radishes, turnips, Chinese cabbage and parsley are also nitrate-rich. .Beetroot, celery, radishes, turnips, Chinese cabbage and parsley are also nitrate-rich. .Our results have shown that by simply eating one cup of raw (or half a cup of cooked) nitrate-rich vegetables each day, people may be able to significantly reduce their risk of cardiovascular disease, Catherine Bondonno, a lead author on the study, via MarketWatch.The greatest reduction in risk was for peripheral artery disease, a type of heart disease characterized by the narrowing of blood vessels of the legs; however, we also found people had a lower risk of heart attacks, strokes and heart failure, Catherine Bondonno, a lead author on the study, via MarketWatch.If you find it difficult to eat enough leafy greens, Bondonno suggests putting them in a smoothie.Blending leafy greens is fine, but don’t juice them. Juicing vegetables removes the pulp and fiber, Catherine Bondonno, a lead author on the study, via MarketWatch
By Kiersten Willis
May 28, 2021

The link between Type 2 diabetes and heart disease is strong.

People with diabetes face a two to four times greater risk of developing heart disease than people without diabetes, according to Johns Hopkins Medicine. The risk of developing heart disease also increases at age 40 and is the highest after 70. Additionally, cardiovascular disease is the most common cause of death in diabetes patients.

ExploreStudy shows how music can ward off dementia

Eating certain foods can lower the risk of developing heart disease.

Heart-healthy foods do this by decreasing blood pressure, overall cholesterol, “bad” LDL cholesterol, triglycerides and fasting blood sugar, Healthline reported. In general, such foods are low in cholesterol, sodium and saturated fats. They’re high in fiber, antioxidants, vitamins and minerals. They’re also trans fat-free.

CNN Health reported on several foods Type 2 diabetes patients can eat to help decrease cardiovascular disease risk. Here are a few.

Eggs

A 2019 study showed that eating eggs for breakfast can control diabetes patients’ blood sugar throughout the day. Another study showed that “good” HDL cholesterol increases when eating eggs daily even as LDL could marginally increase. So the total cholesterol to HDL ratio remains constant. That ratio is a key indicator of heart disease.

Fish

Fish with omega-3 fatty acids may boost heart health by slightly lowering blood pressure and decreasing triglycerides, the Mayo Clinic said. Salmon, sardines, cod and canned, light tuna are good sources of omega-3-rich fish.

Explore5 things experts say you should stop doing if you’re over 50

Fruits

Studies have shown that regularly eating apples can decrease the likelihood of developing high blood pressure. Bananas are good sources of fiber, which can lower cholesterol. They can also help regulate blood pressure through their high potassium and magnesium levels, according to the Cleveland Clinic. A study of women showed grapefruits are linked to increased HDL cholesterol, decreased triglycerides and lower weight.

Legumes

Legumes and beans can help improve blood cholesterol, which is a leading cause of heart disease, the American Heart Association said.

Non-starchy vegetables

Studies show that nutrients including such as vitamin K, vitamin C and plant compounds, such as nitrate and organosulfur may offer cardiovascular disease protection. These nutrients and compounds can be found in spinach, kale, broccoli, greens, leeks and garlic.

Whole grains

Many whole grains are good sources of fiber. The American Heart Association said fiber can help raise blood cholesterol levels. This lowers the risk of Type 2 diabetes, stroke, heart disease and obesity.

To get specialized news and articles about aging in place, health information and more, sign up for our Aging in Atlanta newsletter.

About the Author

Kiersten Willis is a native advertising specialist for the revenue content team with the AJC.

The Latest
Placeholder Image

Credit: undefined

Researchers break down variables of brain aging
Holiday escapes within 4 hours of Atlanta
Arts and culture around town: Things to do with grandkids this week
Featured
Placeholder Image

Credit: undefined

WEATHER
Cold blast reaches metro Atlanta; flurries still possible in NE Georgia
They buried their baby girl in Augusta. Now her remains are missing
15 things to do this weekend: Tree lights, snowball fights, more delights