WORLD HEART DAY 2023 : 10 Common Myths About Diabetes and Heart Disease (And Why They Are Wrong)

WORLD HEART DAY 2023 : 10 Common Myths About Diabetes and Heart Disease (And Why They Are Wrong)

## Introduction

Diabetes and heart disease are two of the most common and serious health problems in the world. According to the World Health Organization, more than 422 million people have diabetes, and more than 17.9 million people die from cardiovascular diseases every year¹². These numbers are expected to rise in the future, as more people adopt unhealthy lifestyles and diets.

But what is the relationship between diabetes and heart disease? How do they affect each other? And what can you do to prevent or manage them?

Unfortunately, there are many myths and misconceptions about diabetes and heart disease that can confuse and mislead people. These myths can prevent people from taking the right actions to protect their health, or even worsen their condition. That's why it's crucial to separate fact from fiction, and learn the truth about diabetes and heart disease.

In this article, I will bust 10 common myths about diabetes and heart disease, and explain why they are wrong. I will also give you some tips and advice on how to prevent or control these diseases, and improve your quality of life.

Are you ready to discover the truth about diabetes and heart disease? Let's get started!

## Myth 1: Diabetes and heart disease are separate conditions

The first myth that I want to debunk is that diabetes and heart disease are separate conditions that have nothing to do with each other. This is a very dangerous and false assumption, because diabetes and heart disease are actually very closely linked.

Diabetes is a condition that affects how your body uses glucose (sugar) as a source of energy. Normally, your pancreas produces a hormone called insulin, which helps your cells absorb glucose from your bloodstream. But if you have diabetes, either your pancreas doesn't produce enough insulin, or your cells don't respond well to it. This causes your blood glucose levels to rise, and over time, this can damage your blood vessels and nerves.

Heart disease is a term that covers a range of conditions that affect your heart and blood vessels, such as coronary artery disease, heart attack, stroke, heart failure, and arrhythmia. These conditions are caused by a buildup of fatty plaque in your arteries, which narrows them and reduces blood flow to your heart and other organs. This can lead to chest pain, shortness of breath, irregular heartbeat, and even sudden death.

How are diabetes and heart disease related? Well, high blood glucose levels can damage the lining of your arteries, making them more prone to plaque formation. This increases your risk of developing heart disease, especially if you have other risk factors, such as high blood pressure, high cholesterol, obesity, smoking, or family history. In fact, people with diabetes are two to four times more likely to die from heart disease than people without diabetes³.

What can you do to prevent or manage diabetes and heart disease? The best way is to keep your blood glucose levels under control, by following a healthy diet, exercising regularly, taking your medication as prescribed, and monitoring your blood sugar. You should also check your blood pressure, cholesterol, and weight, and quit smoking if you do. By doing these things, you can lower your risk of developing heart disease, or delay its progression if you already have it.

## Myth 2: Diabetes won't cause heart disease if you take diabetes medication

The second myth that I want to bust is that diabetes won't cause heart disease if you take diabetes medication. This is another false and misleading belief, because diabetes medication alone is not enough to prevent heart disease.

Diabetes medication helps lower your blood glucose levels, by either stimulating your pancreas to produce more insulin, or helping your cells use insulin better. This is important for preventing complications that affect your smaller blood vessels, such as kidney disease, vision loss, erectile dysfunction, and nerve damage.

But diabetes medication does not directly affect your larger blood vessels, which are the ones that supply blood to your heart and brain. These blood vessels are still vulnerable to plaque buildup and blockage, which can cause heart disease. That's why even if your blood glucose levels are under control, you still have a higher risk of heart disease than people without diabetes.

What can you do to prevent or manage diabetes and heart disease? As I mentioned before, you need to keep your blood glucose levels under control, by taking your medication as prescribed, and following a healthy lifestyle. But you also need to pay attention to your other risk factors for heart disease, such as blood pressure, cholesterol, weight, and smoking. You should aim to keep your blood pressure below 140/90 mmHg, your LDL (bad) cholesterol below 100 mg/dL, your HDL (good) cholesterol above 40 mg/dL, your triglycerides below 150 mg/dL, your body mass index (BMI) between 18.5 and 24.9, and your waist circumference below 35 inches for women and 40 inches for men. You should also avoid smoking, or quit if you do. By doing these things, you can reduce your risk of heart disease, or improve your outcome if you already have it.

## Myth 3: It's okay to have higher blood pressure when you're older

The third myth that I want to bust is that it's okay to have higher blood pressure when you're older. This is a very common and harmful misconception, because high blood pressure is one of the major risk factors for heart disease, regardless of your age.

Blood pressure is the force of your blood pushing against the walls of your arteries. It is measured in two numbers: systolic and diastolic. Systolic is the pressure when your heart beats, and diastolic is the pressure when your heart rests. Normal blood pressure is below 120/80 mmHg, and high blood pressure is above 140/90 mmHg.

Blood pressure tends to rise with age, because your arteries become stiffer and narrower as you get older. This makes your heart work harder to pump blood through them, and increases the pressure inside them. But just because this trend is normal, doesn't mean that it is good for you. High blood pressure can damage your arteries, and make them more susceptible to plaque buildup and blockage. This can lead to heart disease, stroke, kidney failure, and other problems.

What can you do to prevent or manage high blood pressure? The best way is to adopt a healthy lifestyle, such as eating a balanced diet that is low in salt, fat, and sugar, and high in fruits, vegetables, whole grains, and lean proteins. You should also exercise regularly, at least 30 minutes a day, five days a week, of moderate-intensity activity, such as brisk walking, cycling, or swimming. You should also limit your alcohol intake, to no more than one drink a day for women and two drinks a day for men. And you should avoid or reduce stress, by practicing relaxation techniques, such as meditation, yoga, or deep breathing. If these measures are not enough, you may need to take medication, as prescribed by your doctor, to lower your blood pressure. By doing these things, you can keep your blood pressure under control, and protect your heart and health.

## Myth 4: You can't reverse diabetes or heart disease

The fourth myth that I want to bust is that you can't reverse diabetes or heart disease. This is a very pessimistic and discouraging belief, because it implies that once you have these conditions, there is nothing you can do to improve them. But this is not true, because you can reverse or at least improve diabetes or heart disease, by making some changes in your lifestyle and habits.

Diabetes is a condition that affects how your body uses glucose as a source of energy. There are two main types of diabetes: type 1 and type 2. Type 1 diabetes is an autoimmune disease, where your immune system attacks and destroys the cells in your pancreas that produce insulin. This means that you need to take insulin injections or use an insulin pump to regulate your blood glucose levels. Type 1 diabetes cannot be reversed, but it can be managed with proper care and treatment.

Type 2 diabetes is a metabolic disorder, where your body becomes resistant to the effects of insulin, or your pancreas produces less insulin than you need. This means that your blood glucose levels rise, and over time, this can damage your organs and tissues. Type 2 diabetes can be reversed, or at least improved, by losing weight, eating a healthy diet, exercising regularly, and taking medication if needed. By doing these things, you can lower your blood glucose levels, and reduce your need for medication. In some cases, you may even be able to stop taking medication altogether, and achieve normal blood glucose levels without it.

Heart disease is a term that covers a range of conditions that affect your heart and blood vessels, such as coronary artery disease, heart attack, stroke, heart failure, and arrhythmia. These conditions are caused by a buildup of fatty plaque in your arteries, which narrows them and reduces blood flow to your heart and other organs. This can lead to chest pain, shortness of breath, irregular heartbeat, and even sudden death. Heart disease can be reversed, or at least improved, by removing or reducing the plaque in your arteries, and restoring blood flow to your heart and other organs. This can be done by adopting a healthy lifestyle, such as eating a low-fat, plant-based diet, exercising regularly, quitting smoking, managing stress, and taking medication if needed. In some cases, you may also need to undergo a surgical procedure, such as angioplasty, stent placement, or bypass surgery, to open up or bypass the blocked arteries. By doing these things, you can improve your heart function, reduce your symptoms, and prevent further damage or complications.

## Myth 5: You can eat whatever you want as long as you exercise

The fifth myth that I want to bust is that you can eat whatever you want as long as you exercise. This is a very tempting and popular belief, especially among people who love food and hate dieting. But this is not true, because what you eat matters a lot for your health, especially if you have diabetes or heart disease.

Exercise is very important for your health, because it helps you burn calories, lose weight, lower your blood glucose levels, improve your insulin sensitivity, strengthen your heart and muscles, lower your blood pressure and cholesterol, and reduce your stress and depression. You should aim to exercise at least 150 minutes a week, of moderate-intensity activity, such as brisk walking, cycling, or swimming. You can also do some strength training, such as lifting weights, two or three times a week, to build your muscle mass and bone density.

But exercise alone is not enough to keep you healthy, because you also need to pay attention to what you eat. Your diet affects your health in many ways, such as providing you with energy, nutrients, vitamins, minerals, antioxidants, and fiber. It also affects your blood glucose levels, blood pressure, cholesterol, weight, and inflammation. If you eat too much, or too much of the wrong foods, such as processed, fried, sugary, or fatty foods, you can undo the benefits of exercise, and increase your risk of diabetes and heart disease.

What can you do to prevent or manage diabetes and heart disease? You need to balance your exercise with a healthy diet, that is low in calories, fat, salt, and sugar, and high in fruits, vegetables, whole grains, and lean proteins. You should also limit your intake of alcohol, caffeine, and artificial sweeteners, and drink plenty of water. You should eat small, frequent meals, and avoid skipping breakfast or overeating at night. You should also keep track of your portion sizes, and use a plate method, where you fill half of your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains or starchy vegetables. By doing these things, you can control your appetite, maintain your weight, and improve your blood glucose levels, blood pressure, and cholesterol.

## Myth 6: You can't eat any carbs if you have diabetes

The sixth myth that I want to bust is that you can't eat any carbs if you have diabetes. This is a very restrictive and unrealistic belief, because carbs are not the enemy, and you need them for your health and energy.

Carbs, or carbohydrates, are one of the three main macronutrients that your body needs, along with protein and fat. Carbs are the main source of energy for your cells, especially your brain and muscles. Carbs are found in many foods, such as grains, fruits, vegetables, legumes, dairy, and sweets. Carbs are broken down into glucose, which is then absorbed into your bloodstream, and used by your cells or stored for later use.

But not all carbs are created equal, and some are better for you than others. Carbs can be classified into two types: simple and complex. Simple carbs are made of one or two sugar molecules, and are found in foods such as white bread, white rice, pasta, cookies, cakes, candy, soda, and fruit juice. Simple carbs are digested quickly, and cause a rapid spike in your blood glucose levels, which can be harmful for your health, especially if you have diabetes. Complex carbs are made of many sugar molecules, and are found in foods such as whole wheat bread, brown rice, oats, quinoa, barley, beans, lentils, peas, corn, potatoes, and fruits. Complex carbs are digested slowly, and cause a gradual rise in your blood glucose levels, which can be beneficial for your health, especially if you have diabetes.

What can you do to prevent or manage diabetes and heart disease? You need to choose your carbs wisely, and eat them in moderation. You should limit your intake of simple carbs, and replace them with complex carbs, which are higher in fiber, vitamins, minerals, and antioxidants. You should also balance your carbs with protein and healthy fat, which can help you feel full and satisfied, and prevent blood glucose spikes. You should also monitor your carb intake, and follow a carb counting method, where you calculate how many grams of carbs you eat per meal or snack, and adjust your insulin dose or medication accordingly. By doing these things, you can enjoy carbs without compromising your health.

## Myth 7: You can't drink alcohol if you have diabetes or heart disease

The seventh myth that I want to bust is that you can't drink alcohol if you have diabetes or heart disease. This is a very strict and unnecessary belief, because alcohol is not off-limits, and you can drink it in moderation, if you are careful and responsible.

Alcohol is a substance that affects your body and mind in various ways, depending on how much and how often you drink it. Alcohol can have some positive effects, such as relaxing you, lowering your blood pressure, raising your HDL (good) cholesterol, and reducing your risk of blood clots. But alcohol can also have some negative effects, such as impairing your judgment, coordination, and reaction time, dehydrating you, increasing your triglycerides, calories, and appetite, and interfering with your medication. Alcohol can also affect your blood glucose levels, by either raising them or lowering them, depending on the type and amount of alcohol you drink, and what you eat with it.

What can you do to prevent or manage diabetes and heart disease? You need to drink alcohol sensibly, and follow some guidelines, if you choose to drink it. You should limit your alcohol intake, to no more than one drink a day for women and two drinks a day for men. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. You should also drink alcohol with food, and never on an empty stomach, to prevent low blood glucose levels. You should also check your blood glucose levels before and after drinking alcohol, and adjust your insulin dose or medication accordingly. You should also avoid or limit drinks that are high in sugar, such as cocktails, liqueurs, or mixed drinks, and opt for sugar-free or diet mixers, such as club soda, tonic water, or diet soda. You should also drink plenty of water, to stay hydrated and dilute the alcohol in your system. And you should never drink and drive, or operate machinery, or do anything that requires concentration or coordination, after drinking alcohol. By doing these things, you can drink alcohol safely and responsibly, without harming your health.

## Myth 8: You can't exercise if you have heart disease

The eighth myth that I want to bust is that you can't exercise if you have heart disease. This is a very fearful and counterproductive belief, because exercise is one of the best things you can do for your heart, and you can do it safely and effectively, if you follow some precautions and advice.

Exercise is very important for your heart, because it helps you lower your blood pressure, cholesterol, weight, and stress, and improve your blood flow, oxygen delivery, heart function, and mood. Exercise can also prevent or reduce the symptoms of heart disease, such as chest pain, shortness of breath, fatigue, and depression. Exercise can also lower your risk of having a heart attack, stroke, or other complications, and improve your survival and quality of life.

But exercise can also be risky for your heart, if you do it too much, too soon, too fast, or too hard, without proper guidance and supervision. Exercise can also be dangerous for your heart, if you have certain conditions, such as unstable angina, uncontrolled arrhythmia, severe heart failure, or severe valve disease. Exercise can also trigger a heart attack, stroke, or cardiac arrest, if you have underlying heart disease that you are not aware of, or if you ignore the warning signs of a heart problem, such as chest pain, palpitations, dizziness, nausea, or sweating.

What can you do to prevent or manage heart disease? You need to exercise smartly, and follow some tips, if you want to exercise for your heart. You should consult your doctor, before starting or changing your exercise program, and get a thorough evaluation of your heart condition, risk factors, and medications. You should also follow a personalized exercise plan, that is tailored to your goals, abilities, and limitations, and that includes the type, intensity, duration, and frequency of your exercise. You should also start slowly, and gradually increase your exercise level, and warm up before and cool down after each session. You should also monitor your heart rate, blood pressure, and symptoms, and stop or slow down if you feel any discomfort or distress. You should also avoid or limit exercising in extreme weather conditions, such as heat, cold, or humidity, and drink plenty of water to stay hydrated. You should also wear comfortable and appropriate clothing, shoes, and equipment, and avoid or modify exercises that are too strenuous or risky for your heart, such as lifting heavy weights, sprinting, or jumping. By doing these things, you can exercise safely and effectively, and reap the benefits for your heart and health.

## Myth 9: You can't have sex if you have diabetes or heart disease

The ninth myth that I want to bust is that you can't have sex if you have diabetes or heart disease. This is a very embarrassing and frustrating belief, because sex is a natural and healthy part of life, and you can enjoy it if you have diabetes or heart disease, if you take some precautions and advice.

Sex is a physical and emotional activity that involves intimacy, pleasure, and communication with your partner. Sex can have many benefits for your health, such as lowering your blood pressure, improving your blood flow, strengthening your heart and muscles, burning calories, reducing stress and pain, boosting your immune system, and enhancing your mood and self-esteem. Sex can also improve your relationship with your partner, by increasing your bond, trust, and satisfaction.

But sex can also be challenging for your health, if you have diabetes or heart disease, because it can affect your sexual function, performance, and enjoyment. Diabetes can cause sexual problems, such as erectile dysfunction, vaginal dryness, low libido, or orgasm difficulties, by damaging your blood vessels and nerves that control your sexual response. Heart disease can cause sexual problems, such as chest pain, shortness of breath, fatigue, or anxiety, by reducing your blood flow and oxygen delivery to your heart and other organs. Sex can also trigger a heart attack, stroke, or cardiac arrest, if you have underlying heart disease that you are not aware of, or if you ignore the warning signs of a heart problem, such as chest pain, palpitations, dizziness, nausea, or sweating.

What can you do to prevent or manage diabetes or heart disease? You need to have sex safely and comfortably, and follow some tips, if you want to have sex with diabetes or heart disease. You should consult your doctor, before starting or resuming your sexual activity, and get a thorough evaluation of your health condition, risk factors, and medications. You should also follow a personalized sexual plan, that is tailored to your needs, preferences, and limitations, and that includes the type, frequency, and timing of your sexual activity. You should also check your blood glucose levels before and after sex, and adjust your insulin dose or medication accordingly. You should also use lubrication, if you have vaginal dryness, and use condoms, if you have multiple partners or a risk of infection. You should also choose a comfortable and familiar setting, and a comfortable and familiar position, for your sex. You should also communicate with your partner, and express your feelings, desires, and concerns, and listen to theirs. You should also be flexible and creative, and try different ways of giving and receiving pleasure, such as oral sex, manual stimulation, toys, or massage. You should also seek professional help, if you have persistent or severe sexual problems, such as counseling, therapy, or medication. By doing these things, you can have sex safely and comfortably, and enjoy the benefits for your health and relationship.

## Myth 10: You can't live a normal life if you have diabetes or heart disease

The tenth and final myth that I want to bust is that you can't live a normal life if you have diabetes or heart disease. This is a very negative and hopeless belief, because it implies that you have to give up your dreams, goals, and happiness, if you have these conditions. But this is not true, because you can live a normal life if you have diabetes or heart disease, if you take care of yourself and your health.

Diabetes and heart disease are chronic conditions that require lifelong management and treatment. They can affect your physical, mental, and emotional well-being, and pose many challenges and difficulties for you and your loved ones. They can also limit your activities, choices, and opportunities, and make you feel isolated, depressed, or angry.

But diabetes and heart disease are not death sentences, and they don't have to define you or your life. You can live a normal life if you have diabetes or heart disease, by following a healthy lifestyle, taking your medication, monitoring your health, and seeking support. You can also live a normal life if you have diabetes or heart disease, by pursuing your passions, hobbies, and interests, and finding meaning and purpose in your life. You can also live a normal life if you have diabetes or heart disease, by maintaining your relationships, friendships, and social networks, and sharing your experiences and feelings with others. You can also live a normal life if you have diabetes or heart disease, by having a positive attitude, a sense of humor, and a hope for the future.

## Conclusion

Diabetes and heart disease are two of the most common and serious health problems in the world. They are also very closely linked, and can affect each other in many ways. But there are also many myths and misconceptions about diabetes and heart disease, that can confuse and mislead people. These myths can prevent people from taking the right actions to protect their health, or even worsen their condition.

That's why it's crucial to separate fact from fiction, and learn the truth about diabetes and heart disease. In this article, I have busted 10 common myths about diabetes and heart disease, and explained why they are wrong. I have also given you some tips and advice on how to prevent or manage these diseases, and improve your quality of life.

I hope you have found this article useful and informative, and that it has helped you understand diabetes and heart disease better. If you have any questions, comments, or feedback, please feel free to contact me. And if you liked this article, please share it with your friends, family, and followers. Thank you for reading, and stay healthy and happy!

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- #diabetes

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- #lifestyle

- #diet

- #exercise

- #medication

- #bloodglucose

- #bloodpressure

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- #alcohol

- #carbs

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Source: 

(1) 10 myths about heart disease - Harvard Health. https://www.health.harvard.edu/heart-health/10-myths-about-heart-disease.

(2) Diabetes and Heart Disease: What is the Relationship? - Healthline. https://www.healthline.com/health/type-2-diabetes/understanding-cv-disease-diabetes.

(3) 9 Common Myths About Heart Disease - Manipal Hospitals. https://www.manipalhospitals.com/blog/9-common-myths-about-heart-disease/.

(4) Top 10 Myths About Cardiovascular Disease - American Heart Association. https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/top-10-myths-about-cardiovascular-disease.

(5) Myth Busters: Dispelling Common Myths about Heart Disease, Diabetes and .... https://www.biospace.com/article/dispelling-common-myths-about-heart-disease-diabetes-and-alzheimer-s/.