February is the month we think about hearts — showing care for the people we love. But it’s also a gentle reminder to care for one very important heart: your own.

If you're living with type 1 diabetes, type 2 diabetes or pre-diabetes, heart health isn’t a separate issue — it's part of the same story. Over time, high blood sugar can quietly affect the blood vessels and nerves that support the heart. Many people don't feel any warning signs. Blood pressure creeps up. Cholesterol edges higher. And because it happens gradually, it can be easy to ignore.

But here’s the reassuring part: the steps that help protect your blood sugar are often the very same ones that protect your heart. And it doesn’t have to be complicated.

Start by knowing your numbers

At the Bermuda Diabetes Association, we often encourage people to “know your numbers” — not as something to fear, but as something that’s empowering.

This includes:

● Blood pressure (ideally around 120/80 mmHg for most adults)

● HbA1c (average blood glucose levels over the past 2–3 months - for many people with diabetes, aiming for below 7 per cent)

● Cholesterol levels

● Waist circumference and Body Mass Index (BMI)

These numbers are simply information. They give you and your healthcare team a clearer picture of your heart health and allow you to make small adjustments early — before complications develop.

Eat in a way that supports both heart health and blood sugar

Heart healthy eating does not have to be complicated. In fact, some of the healthiest food choices are right here in Bermuda.

Start with your plate:

● Fill half with colourful vegetables — leafy greens, carrots, tomatoes, peppers. The more colour, the better.

● Choose wholegrains such as oats, brown rice, or wholegrain bread instead of refined white options. Fibre helps steady blood sugar and supports heart health.

● Enjoy local fish such as wahoo, mahi-mahi, or fresh tuna, ideally grilled or baked rather than fried. Oily fish provide omega-3 fats which help to protect your heart and reduce inflammation.

● Incorporate more heart-healthy fats like those in olive oil, nuts and avocado.

● Be mindful of salt, which can quietly contribute to high blood pressure.

These are not dramatic changes. They are small swaps. Grilled fish sandwich instead of fried. Peas and rice made with less salt. Unsalted nuts or fruit as snacks. Brown rice instead of white. Over time, these consistent choices truly add up.

Move more — but in ways that feel doable

Physical activity strengthens the heart muscle, improves insulin sensitivity, lowers blood pressure and boosts mood. That doesn’t mean you need a gym membership. A brisk walk along the Railway Trail, an early-morning swim at Horseshoe Bay or gardening in your yard all count.

Consistency matters more than intensity.

And don’t forget to rest. Chronic stress can influence both blood sugar and blood pressure. Prioritising sleep, connection, and moments of calm is not indulgent — it is essential to heart health.

Protecting your heart is not about perfection. It is about steady, thoughtful choices. Diabetes does increase heart risk — but it also gives us a powerful opportunity. When you take care of your blood sugar, you are taking care of your heart at the same time.

One meal. One walk. One small choice at a time.

Heart disease is not inevitable. The earlier you act, the more control you have.

And if you’re unsure where to begin, reach out to us. You don’t have to figure it out alone.

• Sara Bosch de Noya is a registered dietitian and head of diabetes education at the Bermuda Diabetes Association.