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P1215 Women and Heart Disease

One serving of carbs is 15 grams. Each of the following makes one serving of carbs: 77 1/2 cup of kidney beans 77 1 slice of bread 77 1/3 cup cooked pasta 77 1 cup fat-free milk 77 1 small apple (unpeeled) 77 1/2 cup mashed potatoes or cooked corn Controlling blood sugar Keeping blood sugar under control can help you feel your best. It also reduces chances of damage to artery walls, and helps keep blood pressure and lipid levels low. Check your blood sugar before and after you exercise. Keep in mind that exercise lowers your blood sugar. When exercising, have glucose tablets or a snack handy if you feel symptoms of low blood sugar. Don’t exercise if you’re sick, or if your blood sugar or blood pressure levels are too high. Drink plenty of water and other fluids while exercising. Carbohydrates (or carbs) are the body’s main source of fuel, but carbs raise blood sugar more than any other type of food. To prevent this, limit the amount of carbs you eat at one time. Most people can have 3 to 4 servings of carbs at meals, and 1 to 2 servings at snacks. Ask your healthcare provider or diabetes educator how many servings are right for you. Regular checkups with your healthcare provider will help keep you on the path to better health and keep your blood sugar levels under control. Lifestyle Tips: Your family wellness plan Eating better and exercising more: These two changes alone may prevent diabetes or delay its onset and complications. 77 Learn to eat a well-balanced diet that is low in fat and simple sugars. Balance what you eat with the amount of physical activity you get each day. 77 Find things you enjoy doing that will help you be more physically active. Exercise not only helps to prevent or delay diabetes, it also helps you to control your weight and make you feel better. 77 Getting more exercise doesn’t just mean going to the gym. Being more active in your everyday life is also important. Walk to more places. Take the steps rather than the elevator. 77 Choose some fun family physical activities to do, such as bike riding, playing tennis, walking or hiking. 77 Teach your family healthy cooking habits. Find ways to substitute healthier menu items for ones that are higher in calories, fat and cholesterol. For example, use 2 egg whites or ¼ cup egg substitute instead of 1 whole egg. Use herbs, lemon juice, onions or garlic instead of salt or fat to flavor your meals. Women who take up these healthful habits will serve as good role models for their children. Children are also at increased risk for type 2 diabetes due to higher rates of overweight and obese children. Did you know that … 77 more than 13 million women have diabetes? 77 15.4 percent of African-American women have diabetes? 77 12.0 percent of Mexican-American women have diabetes? 77 the risk for stroke is two to four times higher among women with diabetes? 77 the risk for coronary artery disease is more than 2 ½ times greater among women with diabetes 77 smoking doubles the risk for heart disease in people with diabetes? LEARNING CHECK Take a short quiz on what you’ve learned so far. abcardio.org 19


P1215 Women and Heart Disease
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