The American Diabetes Association Provides Tips For Heart Healthy Eating

Main Category: Nutrition / Diet
Also Included In: Diabetes
Article Date: 16 Feb 2009 - 3:00 PST

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Heart disease and stroke are the leading causes of death in people with diabetes, yet many people are unaware there is a connection. If you or a loved one has diabetes it is important to know how to reduce your risk of heart attack and stroke.

"Currently, 2 out of 3 people with diabetes in the United States die from a heart attack or stroke," says Sue McLaughlin, RD, CDE, President, Health Care & Education, American Diabetes Association. "Diet and exercise can help reduce the risk of developing diabetes-related complications such as heart attack, stroke, kidney disease, blindness, and amputations. In many cases, medicine is also needed to keep diabetes under control."

The American Diabetes Association offers these healthy eating tips to help prevent the risk of heart disease and stroke in people with diabetes:

Choose whole-grain, high-fiber foods. Try a grain like barley for a new taste.

Eat plenty of vegetables and fruits. Shoot for a rainbow of colors.

If you drink alcohol, stick to 1 or 2 drinks at the most.

Ditch the salt shaker. Try fresh herbs and spices.

Avoid trans fat, which is found in many pastries, cakes, french fries, crackers and other processed foods and packages. Also, limit intake of foods high in saturated fat and cholesterol.

Choose non-fat dairy, and have several "meatless meals" every week. Use beans, veggie burgers, lentils and other sources of vegetarian protein.

People with diabetes also can reduce their risk for having a heart attack, stroke, and other complications by following the ABCs of diabetes:

A: Average Glucose - A1C (a measure of average blood glucose). Most people with diabetes should get an A1C test at least twice a year, which measures how well blood glucose has been controlled over the past 2-3 months. The goal for most people with diabetes is an A1C less than 7%, which is an estimated average glucose of less than 154 mg/dl.

B: Blood Pressure - People with diabetes should have a target blood pressure of less than 130/80 mmHg.

C: Cholesterol - LDL (bad) cholesterol should be below 100 mg/dl; HDL (healthy) cholesterol should be above 40 mg/dl for men and 50 mg/dl for women; triglycerides should be below 150 mg/dl.

The following is a heart-healthy recipe for two:

Chicken Lettuce Wraps (From Diabetes & Heart Healthy Meals for Two)

Serves 2; 2 wraps per serving Preparation time: 15 minutes

To turn this dish into an entree, omit the lettuce leaves and serve the chicken over steamed brown rice. Try the leftover sweet chili sauce in Thai dishes or add a bit to dipping sauces.

1 teaspoon toasted sesame oil
3 ounces chicken tenders, all visible fat discarded, finely diced
2 medium green onions, finely chopped
1/2 small red bell pepper, finely chopped
2 medium button mushrooms, finely chopped
1/2 cup packaged shredded cabbage and carrot coleslaw mix
1 teaspoon grated peeled gingerroot
1 medium garlic clove, minced
1 teaspoon sweet chili sauce or 1/4 teaspoon crushed red pepper flakes
1 teaspoon soy sauce (lowest sodium available)
1 teaspoon plain rice vinegar
4 large lettuce leaves, such as romaine, Boston, or iceberg, carefully removed and kept whole

1. In a small nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 4 minutes, or until golden on the outside and no longer pink on the inside, stirring frequently. Transfer to a plate.

2. In the same skillet, cook the green onions, bell pepper, mushrooms, and coleslaw mix for about 4 minutes, or until the bell pepper is tender, stirring frequently. Stir in the cooked chicken. Add the soy sauce and rice vinegar. Cook for 45 seconds to 1 minute, stirring frequently. Remove from heat.

3. Put the lettuce leaves on a flat surface. Spoon about 1/4 cup mixture down the center of each leaf. Roll up tightly, jelly-roll style.

Exchanges/Choices
1 vegetable
1 lean meat
1/2 fat

Calories 192
Calories from Fat 30
Total Fat 3.5 g
Saturated Fat 0.6 g

Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.3 g

Cholesterol 25 mg
Sodium 170 mg
Total Carbohydrate 6 g

Dietary Fiber 2g
Sugars 1g
Protein 11 g

Copyright 2008 American Diabetes Association from Diabetes & Heart Healthy Meals for Two. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org.

The American Diabetes Association is leading the fight against the deadly consequences of diabetes and fighting for those affected by diabetes. The Association funds research to prevent, cure and manage diabetes; delivers services to hundreds of communities; provides objective and credible information; and gives voice to those denied their rights because of diabetes. Founded in 1940, our mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes. For more information, call the American Diabetes Association at 1-800-DIABETES (1-800-342-2383) or visit http://www.diabetes.org. Information from both these sources is available in English and Spanish.

American Diabetes Association

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