How high blood sugar damages your heart and blood vessels over time; what you can do about it

Living with diabetes requires more than just managing blood sugar; it’s about protecting your whole body, especially your heart. Many people don’t realise that diabetes can damage blood vessels and nerves that keep the heart and brain healthy.

When blood sugar stays high for long periods, it can make arteries stiff or narrow, increasing the risk of heart disease and stroke. Over time, this strain on the circulatory system can lead to serious, sometimes life-threatening complications. The positive news is that these risks can be reduced through consistent blood sugar control, healthy eating, regular exercise, and regular check-ups, helping you keep both your heart and diabetes in check.

The effect of diabetes on your heart and blood vessels

Your body uses insulin to help turn sugar (glucose) from food into energy. When you have diabetes, your body either doesn’t make enough insulin or can’t use it properly. This leads to high blood sugar, which slowly damages the inner walls of your blood vessels.The arteries become narrow or stiff, making it harder for blood to flow.Fatty deposits (plaque) can build up inside the arteries, leading to blockages.The heart has to work harder, which increases the risk of high blood pressure, heart attack, or stroke.

People with diabetes are also more likely to have other conditions, such as high cholesterol, obesity, and kidney problems, all of which add extra strain on the heart.

Understanding the heart risks if you have diabetes

If you have diabetes, your chances of heart disease or stroke are higher, but that doesn’t mean it’s unavoidable. According to the study published in the NIH, the main risk factors include:

Each of these factors can add up, so it’s important to manage them together, not separately.

How to protect your heart and prevent stroke with diabetes

1. Keep your blood sugar under controlRegular blood sugar checks help you stay in a healthy range. Aim for steady readings rather than big ups and downs. Consistent control protects your blood vessels and nerves from damage.2. Watch your blood pressure and cholesterolCheck both regularly and follow your doctor’s advice. Keeping your blood pressure and cholesterol in a healthy range reduces the strain on your heart and lowers stroke risk.3. Eat a heart-healthy dietFocus on:Plenty of fruit, vegetables, and whole grainsLean proteins such as fish, beans, and pulsesHealthy fats like olive oil, nuts, and seedsLess salt, sugary foods, and processed snacksSmall, steady changes in your diet can make a big difference to your heart health.4. Stay activeTry to move more throughout the day, even simple things count. Brisk walking, swimming, cycling, or dancing for 30 minutes most days can improve your blood sugar and strengthen your heart.5. Maintain a healthy weightLosing even a small amount of weight, especially from around your waist, can reduce your blood pressure and cholesterol levels. It also helps your body use insulin more effectively.6. Stop smokingSmoking makes blood vessels narrower and harder, increasing your risk of heart disease and stroke.

Quitting brings benefits almost immediately, your blood circulation improves within weeks.7. Manage stress and sleep wellChronic stress and poor sleep can raise blood pressure and blood sugar. Try relaxation techniques such as meditation, deep breathing, yoga, or spending time outdoors.8. Take medicines as prescribedIf you’ve been given medication for diabetes, blood pressure, or cholesterol, take it regularly as advised. Some medicines also protect your heart directly, so don’t skip doses.Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.Also read | Why people with diabetes should never ignore yellow nails: The role of high blood sugar, fungal infections, and poor circulation