5 nutrition strategies for a healthy heart when living with T1D

Many may not know that people living with type 1 diabetes (t1d) are at a higher risk of developing heart disease than others. Studies have found that the earlier t1d is developed in a person's life, the more likely that person is to experience cardiovascular disease (CVD). However, just because heart disease is more common for those living with t1d, it doesn't mean it's a foregone conclusion. Whether you're living with t1d or just trying to stay as healthy as possible, here are five nutrition and exercise tips that can help to prevent heart disease, which you can further discuss with your doctor.

1. Focus on nutritious fats

When it comes to heart health, not all fats are created equal. There are two main types of fat: saturated and unsaturated. Saturated fat typically comes from animal foods and is considered the least heart-healthy type of fat. Unsaturated fat — which is more heart-healthy — is found in many plant-based foods and in some leaner meats.

Avoid saturated fat

To improve cardiovascular health, it's important to avoid food sources of saturated fat including beef, pork, lamb, butter, lard, cheese, full-fat dairy like whole milk, and ice cream. These are generally linked to an increase in your low-density lipoprotein (LDL), which can often be referred to as "bad" cholesterol.

Choose unsaturated fat

Unsaturated fats, especially omega-3 fatty acids, are considered heart-healthy. Take opportunities to cook with unsaturated fats instead of saturated fats when possible. For example, if you normally saute vegetables in butter and can switch to using peanut oil, you'll be making a choice that won't sacrifice taste but benefits your cardiovascular health.

Here's a breakdown of the types of unsaturated fats:

• Monounsaturated fat: Sources include olive, canola, peanut, sunflower, safflower, and avocado oils as well as avocados, most types of nuts, and peanut butter. These foods are considered beneficial for your heart.
• Polyunsaturated fat: This is found in sunflower, corn, soybean, and cottonseed oils as well as flax, sesame, sunflower, and pumpkin seeds. Walnuts and pine nuts are good sources of polyunsaturated fat as well.

Omega-3 fatty acids are a particularly beneficial type of unsaturated fat. Foods with the highest concentration include flax seeds, chia seeds, English walnuts, salmon, and herring (eating fish one to two times a week is a great way to increase your omega-3 intake).

2. Opt for whole grains

When people eat carbohydrate foods that are low in fiber, they can be easily and rapidly digested. This means the carbohydrates from those foods are quickly broken down into sugars and released into the bloodstream, which can potentially cause blood sugar levels to spike. Since elevated hemoglobin A1c levels are tied to increased risk of heart failure, minimizing blood sugar spikes is one way people living with t1d can work toward heart health. To put that concept into action, consider making these nutritional changes:

• Buy whole-grain bread with at least 2 grams of fiber per slice as opposed to white bread or lower-fiber "honey wheat" bread
• Use brown rice instead of white rice
• Use whole-grain pasta instead of white pasta

3. Cut back on sodium

For many people, the amount of sodium consumed in a diet directly affects blood pressure levels — and high blood pressure is a risk factor for heart disease. To keep your sodium intake in check, consider these tips:

• Use fresh or frozen vegetables instead of canned. Canned vegetables are preserved in salt, but fresh and frozen vegetables (without added sauces) contain only the sodium they soaked up from growing in the ground.
• Use pepper or a no-salt spice blend like Mrs. Dash (or any other herbs you like), but leave the salt shaker in the kitchen cabinet to avoid sprinkling extra salt on your food during meals.
• Cold cuts and cured meats are some of the highest sources of sodium. Try replacing them with natural peanut butter or almond butter for sandwiches instead.

4. Choose potassium-rich foods

Potassium and sodium work together to regulate blood pressure, but most people consume too much sodium and not enough potassium, therefore creating an imbalance. To combat this, eat plenty of potassium-rich foods so you can naturally regulate your blood pressure and protect your heart. Almost all fruits and vegetables are rich in potassium, so consider swapping an afternoon snack of cheese and crackers for a piece of fruit or some veggies and hummus instead.

5. Say yes to soluble fiber

Soluble fiber helps prevent cholesterol from entering your bloodstream before it ever leaves your digestive tract, which is why it's beneficial for your heart — cholesterol that never comes into your system can't clog your arteries! Unfortunately, most people don't get enough of either type of fiber. Top food sources of soluble fiber include:

• Beans (legumes such as pinto, black, kidney, etc. — not green beans)
• Oats
• Barley
• Citrus fruits
• Apples

To increase your soluble fiber intake, consider using beans as protein (instead of meat) twice a week and eating oatmeal for breakfast on a regular basis.

If you're living with t1d, your risk of heart disease is higher than that of other people. But a risk is just that: a chance. It is not the same as certainty. Eating well and exercising regularly will go a long way toward minimizing your chance of developing heart disease and ensuring a healthy future.

Looking for more healthy food tips? Check out this article on what you need to know about ultra-processed foods and diabetes.