Heart-Healthy Foods to Include in a Diabetes-Friendly Diet

Diabetes may be known for impacting blood sugar, but the condition affects the whole body, including the heart.

Because diabetes and heart health are so closely linked, there are many steps you can take to help improve both health conditions, from taking prescribed medications for diabetes and heart issues to getting regular exercise and eating a healthy diet.

• Eat at least five servings of fruits and vegetables daily.
• Aim for most of the grains you consume to be whole grains, such as whole-grain bread and whole oats.
• Enjoy two to three daily servings of low-fat or fat-free dairy such as a glass of milk, yogurt, or low-fat cheese.
• Enjoy beans and legumes weekly.
• Keep nuts and seeds around for easy snacks between meals.
• Substitute oily fish and skinless poultry for most meat selections.
• Aim for only one to two servings of high-fat, red meat weekly.
• Limit or avoid processed meats; prepackaged foods containing added sugar, like baked goods; soda, and other drinks with added sugar.

When it comes to getting the biggest benefits for both diabetes and heart health, foods high in dietary fiber and healthy fats are the clear dietary winners. Foods that are particularly helpful include:

• Avocado This pitted fruit is packed with dietary fiber and monounsaturated fat to support glycemic control, as well as a host of other important vitamins and minerals. Long-term avocado consumption is also associated with a lower risk of cardiovascular disease and heart disease.

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• Berries These sweet, bite-sized fruits may satisfy your sweet tooth, help you manage your diabetes, and protect your heart simultaneously. The antioxidants and anti-inflammatory compounds found in berries have cardioprotective effects, while their fiber content supports healthy blood sugar regulation.

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• Fatty or Oily Fish Salmon, sardines, and tuna are high in omega-3 fatty acids, a type of unsaturated fatty acid that can help reduce inflammation in the body, protecting blood vessel health and reducing your risk of heart disease and stroke.

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• Flaxseed This seed, which comes from the flax plant, is high in fiber and alpha-linolenic acid, a type of omega-3 fatty acid. Flaxseed can be a good source of omega-3s if you don’t like fish. However, it’s best to check with your doctor before adding flaxseed to your diet, as it can affect diabetes medication such as insulin.

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• Legumes Lentils, split peas, and beans are high in soluble fiber, which is great for both diabetes and heart health. “Foods high in soluble fiber help remove cholesterol from the blood and break down into sugar slowly, making a person feel fuller for longer and leading to a slower rise in their blood sugar,” says Porter.

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• Oats This high-fiber whole grain can both benefit cardiovascular health and improve insulin resistance.

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   Plus, it’s easy to incorporate into your daily diet as a breakfast cereal or porridge, a base for homemade granola bars, or a crunchy yogurt topping. For the biggest health benefits, opt for plain oats instead of flavored oatmeal, and choose oat-based products like granola with the lowest amounts of added sugar.

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• Olive and Canola Oil Cooking with portioned amounts of these types of oil can help boost your intake of healthy fats. They are rich in monounsaturated and polyunsaturated fats, which can help lower your cholesterol, says Porter.

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• Walnuts, Almonds, and Macadamia Nuts Nuts in general are packed with protein, and these particular nuts are also high in omega-3 fatty acids and unsaturated fats, which can help lower bad cholesterol. Since nuts are high in calories as well, be sure to portion them carefully before snacking.

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Filling up on these foods, prioritizing plenty of fruits and vegetables, and following healthy eating guidelines can help you feel more satisfied all while improving your health. “Heart-healthy foods can help reduce overall blood sugars, and a diet rich in plant-based foods can also assist in keeping blood pressure under control,” says Porter.

• Diabetes raises the risk of heart disease by damaging nerves and blood vessels, making diet and lifestyle changes essential for managing both conditions.
• A Mediterranean-style diet can help support blood sugar control, improve insulin sensitivity, and lower blood pressure.
• To manage your diabetes and protect your heart health simultaneously, prioritize your consumption of fruits, vegetables, whole grains, legumes, nuts, low-fat dairy, and fish, while limiting red meat, processed foods, and added sugar.
• Heart-healthy, diabetes-friendly foods include avocados, berries, oily fish, flaxseed, legumes, oats, olive oil, and nuts, which provide a variety of protective nutrients, healthy fats, and fiber.