Do you rush the door, grabbing a coffee and muffin on the way to work, skip lunch and then have extreme cravings for sweets or chips before dinner? It could be your blood sugar, and these everyday habits can wreak havoc on your heart health!
When it comes to heart health, we talk a lot about cholesterol, healthy fats and reducing salt intake, but rarely does blood sugar get mentioned. Imbalanced blood sugar levels, especially chronically high blood sugar, is a major risk factor for heart health issues including atherosclerosis (“clogged arteries), heart attack and strokes.
What is blood sugar?
Your body has a constant flow of sugar in your bloodstream to fuel your cells to make energy for your body.
After you eat a meal, your food is digested, eventually being broken down into simple sugars for your cells to use to make energy. In order to make energy, insulin is released from the pancreas, allowing the sugar into the cell, so it can build energy for the body.
However, the rate at which foods are digested and broken down into simple sugars depends on the type of food and the combination of foods eaten in one meal.
Blood sugar imbalances are often associated with diabetes, but their impact on cardiovascular health is just as significant. When blood sugar levels fluctuate frequently—either spiking too high or dropping too low—the body undergoes metabolic stress, which can contribute to inflammation, insulin resistance, and oxidative damage. Over time, these factors increase the risk of heart disease, high blood pressure, and arterial damage.
What causes high blood sugar?
Blood sugar can temporarily become high after a meal, especially a meal high in carbs, and that’s not a problem. The problem becomes when blood sugar is chronically high, and this can be due to a diet high in carbs and simple sugars and low in protein, fibre and healthy fat. It also has to do with how receptive your cells are to insulin – the hormone that allows your body to take that sugar out of the bloodstream and into the cells to make energy. Chronically high stress and a sedentary lifestyle can also contribute to high blood sugar levels.
One of the primary ways imbalanced blood sugar harms cardiovascular health is through chronic inflammation. When glucose levels remain consistently high, they trigger an inflammatory response in the blood vessels, leading to plaque buildup and an increased risk of atherosclerosis (or “clogged arteries”). Additionally, prolonged elevated glucose levels contribute to insulin resistance—a condition in which the body’s cells no longer respond efficiently to insulin. This triggers a cascade of metabolic changes that place additional strain on the heart, increasing the risk of stroke and heart attack.
What causes low blood sugar?
Your blood sugar can become too low if you skip a meal, are dieting and cutting out too many calories, or eat a high carb meal with very little protein or fibre to stabilize the rush of sugar into your system. Blood sugar can also drop due to strenuous work or physical exercise with not enough food intake.
Frequent low blood sugar episodes (hypoglycemia) can also pose risks to cardiovascular health. When blood sugar drops too low, the body releases cortisol and adrenaline to restore glucose levels. These stress hormones can increase heart rate and blood pressure, potentially leading to arrhythmias and other cardiac complications.
Maintaining stable blood sugar levels is essential for reducing these risks and supporting overall heart health.
Top 5 blood sugar balancing, heart-healthy nutrition tips
A heart-healthy diet plays a crucial role in blood sugar regulation. Prioritizing whole, nutrient-dense foods while reducing refined carbohydrates and processed sugars can significantly lower the risk of cardiovascular complications.
1. Make Friends with Fibre
A diet rich in fiber from vegetables, legumes, and whole grains helps slow glucose absorption into the bloodstream, preventing sudden spikes. Fiber also supports heart health by reducing LDL cholesterol and improving gut health, which is linked to lower inflammation. Aim for 20 to 30 g per day, with some at each meal and snack.
2. Enjoy Healthy Fats
Healthy fats, such as those found in avocados, nuts, seeds and olive oil, further reduce inflammation and support proper cholesterol balance. Omega-3 fatty acids, primarily found in fatty fish like salmon and sardines, are particularly beneficial for reducing blood clot formation and promoting arterial flexibility.
3. Prioritize Protein
Protein is another vital component of a heart-healthy diet, as it helps maintain blood sugar balance and muscle function. Choosing lean protein sources such as wild-caught fish, organic poultry, grass-fed beef, and plant-based options like lentils and tofu can help stabilize blood sugar levels.
4. Incorporate Antioxidants
Additionally, incorporating antioxidants from berries, dark leafy greens, and green tea can help combat oxidative stress, a major contributor to cardiovascular disease.
5. Stay Hydrated
Hydration is also essential—drinking plenty of water and herbal teas supports circulation and metabolic function, further promoting heart health.
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