Diabetes And High Blood Pressure: What Should You Eat?
Many people suffer from these two diseases, diabetes and high blood pressure, and may think it is difficult to follow a diet that excludes salt and sugar.
However, it is possible to make a healthy diet that meets both conditions. In today’s article, we want to share with you what you can eat if you suffer from diabetes and high blood pressure.
Tips for people with diabetes and high blood pressure
It is very important that you respect the doctor’s recommendations on what you can and cannot eat, or which foods are better to reduce your intake of and completely avoid.
Aside from what you eat, there are certain habits that can make the difference between leading a healthy life or one where your diabetes and your high blood pressure symptoms do not allow you to perform your daily activities.
Here are some recommendations to keep in mind:
- Avoid bad lifestyle habits, such as being sedentary and smoking. Do not drink alcohol due to its high sugar content.
- Do not use processed foods, those soaked in brine or smoked meat.
- Reduce the amount of salt in your meals and avoid putting salt on the table. Instead, use herbs like oregano and rosemary to spice up your dishes.
- Drink 10 glasses of water a day (Take the first five in the morning and in the morning).
- Develop a meal plan with a specialist. Chew slowly on each bite of food and give yourself 30 minutes to eat in.
- Eat three meals a day, every six hours with small snacks between meals. Measure the amounts and portions you eat each day.
- Be disciplined in your routine and lifestyle. Use a notebook to write down your meals and your mood or symptoms.
- Measure your glucose level and blood pressure at the same time each day (for example, after breakfast, before lunch or after a nap).
What should a diabetes and high blood pressure diet include?
Because both of these disorders can be seen together, but at different times, it is a good idea to get used to eating a balanced diet.
If you suffer from both diabetes and high blood pressure, you need to be careful with the foods and beverages you choose, but especially with the amount.
Your diet should be characterized by being low in sodium, fat and carbohydrates. This is a general rule. As for the foods you should never forget, you will find:
Foods rich in soluble fiber
These maintain stable fat levels and can be used as substitutes for salt. At the same time, the fiber helps prevent constipation and balances your blood pressure.
Among the foods that can contribute a lot of fiber and omega 3 fatty acids (recommended for people with diabetes and high blood pressure) we find:
- Cereals (whole grains, oats, barley, wheat bran, whole wheat)
- Dried beans and peas
- Apples
- Carrots
- Nuts
- Salmon
- Flaxseed oil
- Tofu
Vegetables
A good diet always includes vegetables, especially if you have diabetes and high blood pressure. You need to make them without salt (or with very small amounts of quantities).
They are best raw, steamed or baked and seasoned with herbs.
Never stop eating:
- Garlic and onions
- Salad, cabbage and broccoli
- Radishes
- Silver beets and spinach
- Celery and turnip greens
- Tomatoes
- Eggplant
Fruits
There is a common misconception that diabetics cannot eat fruit because they are sweet. With exceptions like bananas and when ingested in moderation, everyone else is allowed.
We recommend that you eat:
- Oranges
- Mandarins
- Grapefruit
- Strawberry
- Apples
- Pear
- Watermelon
Fish
Eating fish three times a week is good for your health and perfect for people with diabetes and high blood pressure.
The best are cold-water or “blue” fish because they provide omega-3 fatty acids that reduce heart problems and provide vitamins, antioxidants and minerals.
They are recommended for all your cells and organs to keep them in good condition.
Among the best are:
- Salmon
- Sardines
- Mackerel
- Tuna
- Kulmule
Dairy products
These boast a good amount of calcium and do not contain as much fat as other products to keep you overweight while controlling your blood sugar.
Do not hesitate to consume the following (all in low fat versions):
- Milk
- Cheese
- Yogurt
- Butter
Beware of processed and frozen foods because they usually contain a lot of salt.
You should also pay attention to foods that are low in sugar because they can contain a lot of sodium (eg oatmeal for breakfast).
Be very careful when you are out shopping and read the nutrition labels on everything you buy. At first it takes time, but then you know what to look for and should not eat.
To begin with, choose more from the fruit and vegetable section than anything else and it will be easier for you to choose healthy foods.
Do not forget that in addition to eating healthy foods, then you should exercise three times a week.
Without having to perform very difficult or intense exercise, you need to set aside your sedentary lifestyle and bad habits if you want to live well even if you have diabetes and high blood pressure.
Finally, follow all recommendations from your doctor (or your nutritionist).
Ask them all the questions you may have, even those that you think may be obvious. Make a list of what you eat for your doctor to assess whether your diet is appropriate.
