Expert-Backed Tips for Better Heart Health

Although blood sugar control is most often associated with diabetes management, it also plays a vital role in heart health. Lowering your HbA1c level can significantly reduce your risk of heart disease, the leading cause of death worldwide, but what can you actually do to reduce it? Below, experts share practical, evidence-based strategies to help you lower your HbA1c levels and improve your heart health.

Hemoglobin A1C (HbA1C) is a blood test used to assess your long-term blood sugar control.

“Hemoglobin A1C is a blood test that can let you and your doctors know your average blood sugar levels over the past 2-3 months,” said Joyce Oen-Hsiao, director of cardiac rehabilitation services and associate professor of cardiovascular medicine at Yale. Health.

HbA1C is expressed as a percentage, which represents the proportion of hemoglobin in your blood that has sugar attached. If your HbA1C exceeds a certain level, it indicates prediabetes or diabetes.

• Normal: Below 5.7%
• Prediabetes: 5.7%-6.4%
• Diabetes: 6.5% or more

A high HbA1C means your average blood sugar level is consistently high. “HbA1C is the 3-month blood sugar report card,” said Nneoma Oparaji, MD, a board-certified physician in internal medicine, obesity and lifestyle medicine. Health. “When blood sugar is high for a long time, it damages blood vessels by making the inner lining of blood vessels dysfunctional, more prone to injury and plaque buildup, and less flexible, which eventually becomes the basis for heart disease and stroke,” Oparaji explained.

Research shows that people with higher HbA1C levels are much more likely to develop heart disease. Some studies have found that people with HbA1C levels between 6.0% and 6.5% had up to an 85% higher risk of coronary heart disease, the most common type of heart disease in the United States, compared to those with levels between 5.0% and 5.5%.

“This risk actually starts to increase even in the prediabetes range,” said Thomas Tsang, a behavioral health expert and chief medical officer at Omada Health. Health.

1. Prioritize fiber

Fiber helps slow digestion and the release of sugar into the blood. Adding more fiber to your diet is an effective way to reduce short- and long-term markers of blood sugar control.

Oparaji recommends choosing foods high in fiber, like beans, lentils, whole grains, and vegetables, to avoid blood sugar spikes.

2. Reduce Refined Carbs and Added Sugar

A diet too high in added sugars and refined carbohydrates, such as baked goods, candy, and sugary drinks, can raise your blood sugar and increase your risk of diabetes. One of the easiest ways to reduce your intake of added sugar is to reduce your intake of soda and other high-sugar drinks.

“Even small changes can make a big difference, like replacing sugary drinks like juice or soda with water or unsweetened tea,” Tsang said.

Oen-Hsiao recommends choosing fiber-rich carbs, such as whole grains and starchy vegetables, over refined carbs, like white bread and white pasta, to make your plate more blood sugar-friendly.

3. Prioritize Protein

Like fiber, protein slows digestion, which helps prevent rapid spikes in blood sugar. It also promotes a feeling of satiety after meals, thus making it easier to manage your calorie intake, an important factor in maintaining a healthy weight.

Try to include a source of protein with every meal and snack to maintain healthy blood sugar levels.

4. Exercise Consistently

Physical activity helps your body use glucose as an energy source, keeping your blood sugar at a healthy level.

“In general, it’s recommended to aim for 150 minutes of exercise per week,” Oparaji said. However, she stressed that the goal is progress and not perfection.

If you’re new to exercise, Oparaji recommends starting with an activity you enjoy, like brisk walking, swimming, or cycling, and then gradually introducing more challenging exercises, like strength training.

And don’t underestimate the power of a short walk after meals. A 2025 study found that just 10 minutes of walking right after eating sugar significantly reduced blood sugar levels compared to resting after eating.

5. Lose Excess Body Fat

Losing additional body fat is key to lowering your HbA1C levels. “Weight loss can help improve the body’s sensitivity to insulin, making it easier to move glucose from the bloodstream into cells so it can do its job of fueling the body,” said Catherine Dowling, RDN, LDN, diabetes clinical health educator at MedStar Health. Health.

You can achieve consistent weight loss through a combination of dietary changes and increased activity levels.

Studies show that improvements in fasting blood sugar and HbA1C can be seen with as little as 2-5% weight loss.

6. Improve sleep quality and stress management

“Insufficient sleep and chronic stress increase hormones such as cortisol, which worsens insulin resistance, making it difficult to control A1C,” Oparaji explained.

For optimal health, it is recommended that adults aim for at least seven hours of sleep per night. “Optimizing your sleep environment and creating a wind-down routine at the end of the day can help you get a better night’s sleep,” Dowling noted.

To manage stress, try creating healthy boundaries and using proven stress-reducing techniques, such as breathing exercises, yoga, spending time in nature, and exercising.

7. Take medications as prescribed

Although lifestyle and dietary changes can significantly lower HbA1C, medications may still be necessary to achieve optimal levels.

“When lifestyle changes are not enough to improve glucose levels, I start my patients on medications such as metformin, semaglutide and empagliflozin because they have been consistently shown to improve blood sugar levels,” Oparaji said.

To maximize the benefits of diabetes medications, it is important to continue following a healthy diet and lifestyle.

Even a slight decrease in your HbA1C level can reduce your risk of heart disease and have a significant impact on your overall health.

“Each 1 percentage point drop in HbA1C is associated with significantly lower microvascular risk and slightly lower cardiovascular events and mortality, especially when achieved early,” Tsang said.

A1C goals should be tailored to individual needs, but there are some general guidelines. For a non-diabetic or pre-diabetic person, the goal is less than 5.7%, which is considered “normal.” For most people with diabetes, the HbA1C goal is 7% or less.

A1C goals should be individualized for each patient, as there is no one-size-fits-all approach.

If your HbA1C level is high, you should be seen by a healthcare professional, such as an endocrinologist or primary care physician. How often you see your doctor depends on how well your blood sugar is controlled. “If your diabetes is stable and you’re meeting your goals, having your HbA1c level checked every six months may be enough,” Tsang explained.

However, if you’ve just changed your treatment plan or your numbers aren’t where you want them to be, checking in every three months makes more sense.

Each patient needs a personalized care plan. This may include more frequent testing depending on other health conditions, a strong family history of heart disease, or additional risk factors.

It is also important to consult your doctor immediately if you experience any side effects of medications, such as severe nausea, hypoglycemia, or any other health problem that requires prompt care.