Nutritionist Sophie Bertrand emphasizes the importance of managing blood sugar levels to improve heart health and reduce the risk of type 2 diabetes. She explains that chronic insulin spikes can lead to insulin resistance, which not only disrupts metabolism but also harms the cardiovascular system. Elevated blood sugar can cause vascular inflammation, stiffening arteries and increasing blood pressure. Bertrand recommends maintaining glucose levels within a healthy range of 3.9–7.8 mmol/L to mitigate these risks. To help stabilize glucose levels, she suggests incorporating fiber-rich vegetables such as broccoli and brussels sprouts, high-fiber fruits like raspberries and pears, and lean proteins such as fish or chicken into meals. Additionally, including healthy fats from sources like nuts, seeds, and avocados can further support heart health. Bertrand provides six practical tips: prioritize fiber at every meal, pair carbohydrates with protein or healthy fats, start meals with vegetables and protein, choose whole grains over refined carbs, include healthy fats, and consider using a biosensor app like Abbott’s Lingo to monitor glucose levels in real time. These strategies aim to keep glucose levels stable, reducing inflammation and protecting blood vessels over time.