Blood Glucose Levels and Heart Disease: The Hidden Connection
Hello Healthy People!
February is Heart Health Month, so there are many conversations happening around how to improve heart function, circulation, and general cardiovascular health. But in my many years of working with clients, I see over and over that there is a piece missing in most people’s understanding of one of the main driving factors in heart disease. As a Naturopath, my focus is to get to the root cause of any issue, and my topic today is definitely a big root cause of poor cardiovascular function, as well as many other chronic health issues!
When it comes to heart health, many people immediately think of risk factors like high cholesterol, hypertension, or smoking. However, there’s another significant factor that is often completely overlooked: blood glucose levels. Most commonly associated with diabetes, blood glucose is a vitally central factor in our overall health. But did you know that prolonged elevated blood glucose levels, even in people without diabetes, can have a profound impact on your heart?
In this article, I’ll explore how blood glucose levels and heart disease are linked, why managing your blood sugar is essential for cardiovascular health, and what you can do to protect your heart.
Understanding Blood Glucose and Heart Health
What is Blood Glucose?
Blood glucose (or blood sugar) is the amount of sugar (glucose) present in your bloodstream. It comes from the food you eat, particularly carbohydrates, and is the body’s primary energy source. Normally, the pancreas releases insulin, a hormone that helps cells absorb glucose from the bloodstream, maintaining normal blood sugar levels.
However, when insulin function is impaired, glucose remains in the bloodstream, leading to elevated blood sugar levels. Chronic high blood glucose levels are a hallmark of conditions like diabetes and prediabetes, but even in the absence of these conditions, elevated blood sugar can pose significant health risks.
How Elevated Blood Glucose Contributes to Heart Disease
High blood glucose levels, especially over long periods, can damage blood vessels, promote inflammation, and increase the buildup of plaque in the arteries (atherosclerosis). All of these factors contribute to the development of cardiovascular disease (CVD). Here’s how:
Damage to Blood Vessels: Excess glucose in the blood can attach to proteins in the walls of blood vessels, causing glycation. This process damages the elasticity of blood vessels, making them stiffer and less able to dilate properly. Over time, this leads to higher blood pressure, which is a major risk factor for heart disease.
Inflammation: Chronic high blood sugar triggers inflammation throughout the body, including in the cardiovascular system. Inflammation plays a significant role in the development of plaque in the arteries, leading to atherosclerosis, a condition where the arteries become narrow and clogged, restricting blood flow to the heart.
Increased Risk of Clots: High blood glucose levels also contribute to blood clot formation, which can obstruct blood flow to the heart or brain. This increases the risk of heart attacks, strokes, and other serious cardiovascular events.
Dyslipidemia (Abnormal Lipid Levels): Elevated blood sugar levels can negatively affect lipid profiles. People with high blood glucose often have elevated triglycerides and lower levels of HDL (good cholesterol), both of which are risk factors for heart disease. Additionally, high blood sugar can raise LDL (bad cholesterol), further contributing to arterial plaque buildup.
Autonomic Nervous System Dysfunction: Chronic high blood sugar levels can damage the nerves that control the heart and blood vessels, impairing their ability to respond properly to changes in activity or stress. This can increase the risk of irregular heartbeats, also known as arrhythmias, which can often be life-threatening.
Managing Blood Glucose for Heart Health
Fortunately, managing blood glucose doesn’t only help prevent or manage diabetes; it also plays a crucial role in protecting heart health. Here are some strategies to maintain healthy blood glucose levels:
Adopt a Balanced Diet:
Focus on eating whole, unprocessed foods rich in fiber, such as fruits, vegetables, and legumes. These foods help regulate blood sugar levels.
Limit refined sugars and carbohydrates found in sugary snacks, breads, pastas, and processed foods.
Include healthy fats like those found in avocados, nuts, and fresh, expeller-pressed olive oil, which can improve heart health and stabilize blood sugar.
Exercise Regularly:
Physical activity increases the body’s sensitivity to insulin, helping to regulate blood sugar levels. Aim for at least 30 minutes of moderate exercise most days of the week.
Exercise also promotes heart health by improving circulation, lowering blood pressure, and reducing inflammation.
Maintain a Healthy Weight:
Excess body fat, particularly around the abdomen, can impair insulin sensitivity, elevate blood sugar levels, and increase inflammation. Losing even a small amount of weight can significantly improve blood sugar control and reduce heart disease risk.
Monitor Your Blood Glucose:
If you’re at risk for diabetes or heart disease, regular monitoring of your blood glucose can help you stay on top of your health. Consult with a healthcare professional to determine if and how often you should check your blood sugar.
Reduce Stress:
Chronic stress can raise blood sugar levels and contribute to heart disease. Practicing stress-reducing techniques such as meditation, deep breathing, yoga, and spending time outdoors, and getting plenty of physical activity can help improve both mental and physical health.
Also, tudies have shown that doing just 20 minutes each day of something you like just for the sheer enjoyment of it reduces stress, and improves health! So don’t forget to have some fun!
Get Adequate Sleep:
Poor sleep can disrupt the body’s ability to regulate blood glucose levels and increase the risk of heart disease. Aim for 7-9 hours of quality sleep each night.
Avoid eating for 3-4 hours before bedtime. Having elevated glucose at night is a major impediment to getting the deep, quality sleep the body needs to repair and rejuvenate itself.
The Bottom Line
The connection between blood glucose levels and heart disease is undeniable, and managing your blood sugar is a crucial step toward maintaining cardiovascular health. Whether or not you have diabetes, it’s essential to keep your blood glucose in check through a healthy lifestyle, regular monitoring, and proactive management. By doing so, you’ll not only lower your risk of developing heart disease but also promote overall well-being for years to come.
If you’re concerned about your blood sugar or heart health, it’s always best to consult with a healthcare professional who can help you navigate the best course of action for your individual needs. Remember, taking small steps today can lead to big improvements tomorrow.
Need Help? Contact me to schedule a visit, and we can talk about the best ways to incorporate healthy practices into your life! Even small changes can make big differences, and our office takes a step-by step approach, helping you improve over time.