Cardiovascular disease (CVD) includes stroke and diseases of the blood system and heart. It is the leading cause of death among people with diabetes, so maintaining a healthy heart is critical. According to the Canadian Diabetes Association (CDA), the first priority in the prevention of diabetes complications like CVD should be cardiovascular protection. This requires the following steps:
- achieve and maintain a healthy body weight
- follow a healthy diet
- participate in regular physical activity
- quit smoking
Like all Canadians, people with diabetes should follow the healthy eating recommendations found in Eating Well with Canada’s Food Guide.* This means consuming a variety of foods from the 4 food groups, and ensuring the eating plan is rich in vegetables and fruit, emphasizes whole grains, and is low in saturated and trans fats. Foods that contain saturated and trans fats include animal products, tropical oils such as coconut, palm and palm kernel, commercially baked cakes, pastries and doughnuts, hard margarines and fried foods. Check the nutrition facts label on breaded frozen foods and frozen desserts, as these often contain saturated and trans fats too.
In spite of its bad reputation, fat is an essential nutrient. It is used by the body as a major source of energy, it helps to maintain cell structure, and it facilitates the absorption of vitamins A, D, E and K. Unfortunately, most of us get too much saturated and trans fats, and not enough of the healthy, unsaturated fats. Recent research indicates that eating a diet with unsaturated fats including omega-3 fatty acids (e.g. DHA and EPA) lowers bad LDL cholesterol and raises good HDL cholesterol. This effect can protect against the development of CVD. Sources of omega-3 fatty acids include fatty fish e.g. salmon, sardines and trout, flax seeds and oil, and products like omega-3 eggs and milk. Other healthy unsaturated fat sources include plant oils like canola, walnut, and olive, avocados, nuts and seeds. To help your heart, cook with these healthier oil options and look for salad dressings that have heart friendly ingredients like olive oil.
Current recommendations for the general population to limit fat intake also apply to people with diabetes and prediabetes. The CDA recommends that people with diabetes and prediabetes consume less then 35% of their total calories from fat; saturated fats be limited to less than 7% of total calories and trans fat be kept to a minimum For a person eating 2000 calories a day, this would mean no more than 700 calories should be from fat and no more than 140 calories from saturated fat. By making healthy lifestyle choices, people with diabetes can expect to live a long, active and independent life.
*Canadian Diabetes Association Clinical Practice Guidelines Expert Committee. Canadian Diabetes Association 2008 Clinical Practice Guidelines For The Prevention and Management of Diabetes in Canada. Can J Diabetes. 2008; 32(suppl 1) S1-201