Type 2 diabetes mellitus and heart disease: The dangerous connection you need to know, tips to lower risk

Do you experience frequent fatigue, blurry vision, or slow wound healing? These could be early signs of type 2 diabetes mellitus (T2DM). T2DM is a chronic condition where your body becomes resistant to insulin, causing increased blood sugar levels.

Over time, T2DM can lead to severe complications, including coronary artery disease (CAD), a major contributor to heart attacks and strokes. Research from Michigan State University published in PubMed shows that people with T2DM are at significantly higher risk of developing heart disease. High blood sugar levels damage the blood vessels and promote plaque buildup, which narrows the arteries and obstructs blood flow. This process is also referred to as atherosclerosis.

Managing both conditions requires lifestyle modifications and a multi-faceted approach. Here's how you can take action to protect both your heart and your body:

• Get moving to save your heart: Physical activity is one of the most effective ways to manage T2DM. Regular exercise helps increase insulin sensitivity and reduce the amount of insulin your body needs to regulate blood sugar. Studies show that aerobic exercise, such as walking, swimming, or cycling, lowers blood glucose levels and improves cardiovascular health by increasing blood flow, reducing blood pressure, and strengthening the heart.

• Eat a Mediterranean diet: The Mediterranean diet is rich in healthy fats, fruits, vegetables, whole grains, and fish. Research shows that this diet can reduce T2DM risk by 20-25%. Foods like olive oil, fatty fish (salmon, sardines), nuts, and seeds are anti-inflammatory and help improve cholesterol levels. The diet's high fibre content also supports blood sugar control, while antioxidants reduce oxidative stress, a key factor in heart disease.

• Try the DASH diet: The Dietary Approaches to Stop Hypertension (DASH) diet is effective in managing both high blood pressure and T2DM. It focuses on increasing potassium-rich foods like fruits, vegetables, and low-fat dairy, which can help regulate blood pressure and improve insulin function. Research shows that the DASH diet can lower the risk of heart disease by 21% and reduce the risk of developing T2DM by up to 20 percent, particularly when combined with a healthy lifestyle.

• Lose weight to improve insulin sensitivity: Losing excess weight is one of the most beneficial steps for both T2DM and heart disease prevention. Studies indicate that even a 5-10% reduction in body weight can significantly improve insulin sensitivity, lower blood sugar levels, and reduce cardiovascular risk factors. Adiposity, or excess body fat, especially around the abdomen, is closely linked to increased inflammation, insulin resistance, and poor heart health.

• Go vegetarian: Adopting a vegetarian diet has been associated with lower rates of T2DM and cardiovascular disease. A study found that vegetarians had a significantly lower prevalence of T2DM compared to non-vegetarians. Plant-based diets are rich in fibre, antioxidants, and healthy fats, which help improve blood sugar control and reduce inflammation. These benefits can lower the risk of heart disease and help manage blood pressure and cholesterol levels.

• Limit processed foods: Processed foods and sugary beverages lead to blood sugar spikes, promoting insulin resistance and increasing the risk of both T2DM and heart disease. Studies show that diets high in refined sugars and trans fats increase the risk of developing T2DM by impairing insulin function. By reducing processed food intake and opting for whole, minimally processed foods, you can stabilize your blood sugar levels and reduce the burden on your cardiovascular system.

• Manage stress: Chronic stress increases cortisol levels, which can increase blood sugar and blood pressure, both of which worsen T2DM and heart disease. Research shows that stress contributes to insulin resistance, triggers inflammation, and increases the likelihood of developing atherosclerosis. Introduce relaxation techniques like yoga, deep breathing, and meditation into your routine to help lower stress hormones and reduce the risk of both conditions. Aim for at least 30 minutes of stress-relieving activities daily.

• Avoid smoking and excessive alcohol: Smoking and excessive alcohol intake also contribute to the development of both T2DM and heart disease. Smoking damages blood vessels, reduces circulation, and increases blood sugar levels, making it harder to manage T2DM. Similarly, alcohol can raise triglyceride levels and contribute to high blood pressure, both of which increase heart disease risk. Quitting smoking and moderating alcohol consumption are key strategies for improving long-term health and reducing the risks of both conditions.

• Stay hydrated: Drinking enough water helps maintain healthy kidney function, regulate blood sugar, and ensure optimal heart function. Aim for at least eight 8-ounce glasses of water per day, more if you're physically active or in hot climates. Studies show that dehydration can lead to elevated blood sugar levels and poor kidney function, which worsens T2DM.