Simple Tips for Heart Health Month
May is Heart Health Month in Canada—a timely reminder that heart health and type 2 diabetes go hand in hand. People living with diabetes are at a higher risk of cardiovascular disease, but the good news is that everyday food choices can make a meaningful difference for both blood glucose management and heart health.
Here are some practical, dietitian-informed tips to help you build meals that support both.
1. Choose Heart-Healthy Fats
Fats are an important part of a balanced diet, but the type of fat matters. Replacing saturated fats with unsaturated fats can help lower LDL (“bad”) cholesterol and reduce heart disease risk.
What to focus on:
- Aim for fatty fish like salmon, trout, or sardines at least twice a week
- Use olive or canola oil instead of butter or coconut oil
- Include small amounts of nuts, seeds, and avocado
2. Prioritize Fibre-Rich Foods
Fibre plays a key role in both heart health and blood sugar control. It slows digestion, helps prevent glucose spikes, and can lower cholesterol levels.
What to focus on:
- Fill half your plate with non-starchy vegetables
- Choose whole grains like oats, quinoa, and brown rice
- Add legumes such as lentils, chickpeas, and beans regularly
3. Be Mindful of Sodium
High sodium intake can increase blood pressure, which is a major risk factor for heart disease. Many packaged and restaurant foods are surprisingly high in sodium.
What to focus on:
- Choose low-sodium or no-added-salt products and rinse canned foods
- Cook more meals at home when possible
- Use herbs, spices, garlic, and citrus to add flavour
4. Build Balanced Plates
Balancing carbohydrates with protein and healthy fats can help keep blood glucose levels steady while supporting overall heart health.
What to focus on:
- Pair carbs with protein or fat to slow absorption
- Use the plate method: half vegetables, one-quarter lean protein, one-quarter whole grains
- Include protein sources like fish, chicken, tofu, or legumes
5. Keep Portions in Check
Even nutritious foods can impact blood sugar if portions are too large. Paying attention to portions helps maintain better glucose control and supports a healthy weight.
What to focus on:
- Avoid eating directly from packages
- Eat mindfully and check in with hunger/fullness cues
- Use smaller plates or pre-portion snacks
Put these tips into action with these heart-healthy, diabetes-friendly recipe ideas:
Easy Baked Maple Glazed Salmon
One-Pot Lentil, Swiss Chard and Squash Soup
Chopped Salad with Chickpeas
Roasted Lemon Herb Chicken
Chickpea Tofu Stir Fry with Spinach and Zucchini
Supporting your heart while managing diabetes doesn’t have to be complicated. By focusing on healthy fats, fibre-rich foods, balanced meals, and mindful portions, you can create a way of eating that works for you—this May and beyond.
For personalized guidance on diet and blood glucose management, speak to a Registered Dietitian.
