Strategies for Heart Protection in Individuals with Prediabetes
If you've been told you have prediabetes, it's like your blood sugar isn't quite at the diabetes level yet, but it's higher than ideal. And here's the kicker: you're already more at risk for heart attack and stroke.
It's time to take action if you want to protect your ticker. Cardiologist Monica Khot, MD explains that high blood sugar can cause inflammation and damage to your blood vessels, which is bad news for your heart.
So, what can you do? Let's dive in.
Keeping Tabs on Your Numbers
A prediabetes diagnosis typically means your blood sugar levels are:
- Hemoglobin A1C between 5.7% and 6.4%.
- Fasting blood sugar between 100 mg/dL and 125 mg/dL.
- Glucose between 140 mg/dL and 199 mg/dL (in a glucose challenge test).
Dr. Khot warns, "These levels are a yellow light warning signal." If they creep higher, you're in the diabetes range.
The Risks Ahead
Though you might not have diabetes, living on the border can set off unhealthy changes in your body. Prediabetes is part of metabolic syndrome, which increases your risk of blood clots and damage to your coronary arteries. This may lead to heart disease and stroke.
Research shows that people with prediabetes have a 15% increased risk of cardiovascular disease. And even those with A1C levels just below prediabetes were more likely to have heart disease and stroke [1].
Stepping Up to Protect Your Heart
If you've got prediabetes, here are some things you can do to keep your heart healthy:
1. Get the Basics Right
"First, you need to get your other risk factors for heart disease under control," advises Dr. Khot. Key areas to focus on include:
- If you smoke, quit for good.
- Keep your blood pressure below 120/80 mm Hg.
- Keep your LDL (low-density lipoproteins) cholesterol levels below 100 mg/dL.
2. Eat Well (With a Low Glycemic Index)
Dr. Khot suggests eating foods that won't raise your blood sugar levels even more. The glycemic index tells you how quickly a food raises blood sugar. Foods lower on the scale are better choices.
For example, eating an apple (which has a lower glycemic index) is preferable to drinking apple juice (which has a higher glycemic index). As Dr. Khot explains, your body needs to work harder to access the sugar in the apple, and the sugars are released more slowly.
3. Move More
Exercise is a great way to reduce your risk of heart disease. If your weight is normal, Dr. Khot recommends walking 30 minutes a day, 5-6 days a week. If you need to lose weight, try for an hour of walking, 6 days a week.
"Data shows you really need to walk more than 30 minutes a day to start losing weight," she adds.
The Bottom Line
Prediabetes can sneak up without symptoms, but it's essential to know if your blood sugar levels are creeping up so you can take steps to keep from moving into diabetes - and protect your heart and blood vessels.
Visiting a healthcare provider annually is the best way to track your blood sugar levels over time. Or, if you're worried about prediabetes, book a blood sugar test today.
[1] 2020 meta-analysis as per webmd.com.
- A prediabetes diagnosis means your Hemoglobin A1C levels are between 5.7% and 6.4%, your fasting blood sugar levels are between 100 mg/dL and 125 mg/dL, and your glucose levels in a glucose challenge test are between 140 mg/dL and 199 mg/dL.
- High blood sugar levels in prediabetes can cause inflammation and damage to blood vessels, increasing the risk of heart attack and stroke.
- People with prediabetes have a 15% increased risk of cardiovascular disease, even those with A1C levels just below prediabetes.
- To protect your heart health if you have prediabetes, quit smoking, keep your blood pressure below 120/80 mm Hg, keep your LDL cholesterol levels below 100 mg/dL, eat foods with a low glycemic index, and exercise for at least 30 minutes a day, 5-6 days a week.
- Data suggests that walking more than 30 minutes a day is necessary to start losing weight.
- Regular visits to a healthcare provider and annual blood sugar tests can help monitor blood sugar levels and prevent the progression from prediabetes to diabetes and heart disease.
