Addressing Diabetes, Heart Health Go Hand-in-Hand for American Heart Month

By Dr. Edleen Sarette-Exama, DNP, MSN RN, Care Coordinator, VNS Health Health Plans 

Bronx Voice 

February 18, 2025

BRONX - While February is Heart Health Month, given the statistics, heart health should really be a priority all year long. 

In New York State alone, almost 18% of adults 65 and older report they have some form of cardiovascular disease (CVD), and 27% of all deaths are the result of CVD. And here’s another alarming fact: While many factors can increase the chances of cardiovascular disease and stroke, people with diabetes have twice the chance of developing CVD compared to the population as a whole.

As a registered nurse and care manager at the home- and community-based health care nonprofit VNS Health, I work with individuals who often suffer from multiple chronic illnesses. Diabetes in particular is  common, especially among people of color. Diabetes is a challenging disease to manage, and it can feel overwhelming to contemplate other ailments on top of a diabetes diagnosis. But  managing your blood sugar levels should be top-of-mind for the 1.8 million New Yorkers with type 1 or 2 diabetes, as well as their caregivers. 

For diabetics, blood sugar impacts blood vessels, increasing the chances that blood flow to the heart is impeded or stops, which can lead to a stroke or heart attack. This is in addition to the normal aging process, in which our blood vessels become less flexible, making it more difficult for blood to move easily. These factors can combine to increase the chance that someone might develop cardiovascular disease.

The good news is many of the same things you may already do to address your diabetes can also lessen your risks for cardiovascular disease. For people with diabetes, in addition to regularly monitoring your blood sugar and taking medication as instructed, there are several lifestyle steps you can take that will help protect your heart health, and we all have the power to make positive changes to our health!

Here are a few tips on how to manage your diabetes and protect your heart:

Choose the Right Meals

For diabetics, watching what you eat is especially important, so keep “heart-healthy” foods in mind next time you head to the grocery store. Fresh fruits and veggies high in potassium and magnesium, whole-grains, and food with “good cholesterol” like avocados, nuts, and olives are great places to start. I often encourage my clients to plan their meals in advance, and swap out certain ingredients for something healthier where they can—like making a sandwich with whole grain bread, using a spice mix instead of salt, or making orange juice fresh at home rather than buying a pre-made brand. 

Sometimes those we care for struggle to afford food, or physical mobility issues make it difficult to shop—but there are resources such as local food pantries, free food delivery services, and others that make it easier to access fresh produce and other healthy foods.

Stay Active

Even moderate exercise can make a marked difference in your heart health. For people who have physical mobility issues or are primarily homebound, a little creativity can be helpful. You don’t need a full gym at home—start with small steps (literally). This might mean taking the stairs for a few floors instead of the elevator, or using a can of vegetables to “lift weights,” or doing leg exercises while you watch TV. Another approach is to break up exercise into manageable increments of ten minutes at a time, and set an alarm reminder for yourself.

One important note: Whether you have serious challenges with physical mobility or not, you should consult directly with a clinician before you start a new exercise regimen. Your doctor, nurse, or rehabilitation specialist can provide guidance on how to exercise safely.

 

Reduce Stress

Stress is a big trigger for high blood pressure, and reducing stress should be a priority for all of us. There are many relaxation techniques you can try—from deep breathing exercise, meditation, yoga, journaling, prayer, and more—so find what works for you. Another great way to de-stress is to plan quality time with loved ones, even if it’s just a weekly phone call or meeting up with a friend for coffee.

Get a Proper Amount of Sleep

Getting enough sleep is another important part of self-care. Most adults need at least 7–8 hours of sleep nightly. Keeping your room dark at night and avoiding screen time right before going to bed will also help ensure a sound sleep.

Stop Smoking 

No way around it, smoking has no health benefits, and is especially dangerous if you have diabetes. If you smoke, you’re more likely to have heart disease, kidney disease, eye problems, peripheral neuropathy, and nerve damage in the legs and arms that causes weakness, numbness, and pain. Quitting can be tough, but there are free resources out there, like calling 1-800-QUIT NOW or going to smokefree.gov.

 

Find Your Champions and Highlight the Positive! 

Making lifestyle changes can be hard but know that you are not alone. When checking in with my patients, I remind them that it’s important to celebrate progress and it’s also okay to have “off” days. What’s most important is to stay positive and do your best to be consistent. You may want to ask friends or family, your home health aide if you have one, or your clinician, to act as your “champion” and help you stay motivated. Putting forth your best effort, no matter where you begin, is a great way to start on the path to getting – and staying– healthy.

Dr. Edleen Sarette-Exama, DNP, MSN, RN is a Care Coordinator with VNS Health Health Plans. For more information on home care, as well as health tips, visit www.vnshealth.org