Diabetes And Hypertension – What Diet Is Best For You?

Diabetes mellitus  and high blood pressure are diseases that often occur together. One of them requires you to limit your sugar intake, the other – salt; So it may seem that a diet for a person suffering from both of these diseases must be extremely difficult to plan and carry out.

The truth is, however, that a healthy diet does not have to be boring, monotonous or painful. If your problem is also  diabetes  and hypertension, be sure to read our today’s article and find out what you should eat and what dietary rules to follow every day.

Diabetes and Hypertension: A Handful of Tips for Sufferers

If you have both diabetes and high blood pressure at the same time, it is extremely important to get regular check-ups and follow your doctor’s instructions.

We are also talking about dietary recommendations and healthy habits that should become an integral part of your life. There are whole lists of products that you absolutely must avoid, but on the other hand, there is an equally long list of products that cannot be missing from your menu.

Small steps and simple habits really make a difference when it comes to staying healthy and improving your quality of life in general. Diabetes mellitus and hypertension are chronic and serious diseases; therefore try to lead a lifestyle that will allow you to limit their harmful effects on your body.

Here are some key rules that you shouldn’t forget:

• Avoid stimulants and a sedentary lifestyle. Limit the consumption of alcohol, which contains a lot of sugar, and try to quit smoking as well.
• Eliminate processed foods from your diet, especially those with a high salt content (e.g., smoked processed meats).
• Limit your salt intake. Replace it with other spices such as oregano or rosemary.

• Drink at least 10 glasses of water a day. Start each day with a glass of water on an empty stomach.
• Make a special nutritional plan with the help of a dietitian.
• Take your time to eat – 30 minutes and slowly chewing small bites is a very smart trick to trick your body into avoiding overeating.
• Eat three main meals every day, every six hours. Make healthy snacks in between meals. Also take care of the portion sizes which are as important as their composition.
• Stick to the plan persistently. Write down what you ate on that day and how you felt after each meal.
• Check your blood sugar and blood pressure regularly. Make a note of the results.

Diabetes and hypertension and your diet

Diabetes and hypertension often go hand in hand, so you need to adapt not only your lifestyle, but also your eating habits.

A properly composed menu is the key to health and well-being; knowing what and in what quantities we can eat will make it much easier for us to function and stick to healthy habits.

The diet of a person struggling with diabetes and hypertension should be as low as possible in sodium, fats, sugar and carbohydrates. This is a general rule. More details on what should be on your menu can be found below.

Foods rich in soluble fiber

Fiber helps to keep fat levels in the body stable and also acts as a salt substitute in a way. Moreover, this substance prevents constipation and helps to normalize blood pressure. The products with the highest fiber and omega-3 fatty acid content include:

• cereal products (whole grains, oats, barley, wheat)
• dried peas and beans
• apples
• carrots
• peanuts
• salmon
• linseed oil
• tofu

Vegetables

Any healthy diet should be based primarily on vegetables. So it’s no surprise that diabetes and high blood pressure can also be neutralized with these products. Depending on the season, vegetables can be served raw, boiled, baked and seasoned with an infinite amount of herbs. Here are our suggestions:

• garlic and onion
• cabbage, lettuce and broccoli
• radishes
• beetroot and spinach
• celery and turnips
• tomatoes
• eggplants

Fruit

A common myth is that people with diabetes should not eat fruit because it contains too much sugar.

However, it is worth emphasizing that, apart from bananas, almost all fruits eaten in moderation will work, regardless of whether the health problem is diabetes, hypertension or both. We especially recommend:

• oranges
• grapefruits
• strawberries
• apples
• pears
• watermelons
• tangerines

Fish

Specialists advise that fish should be present in our menu at least three times a week. This also applies to people suffering from diseases such as diabetes or high blood pressure.

• salmon
• sardines
• mackerel
• tuna
• hake

Dairy

Dairy products are products that will provide you with the right dose of calcium, while not overburdening you with too much fat. What’s more, they also help to regulate blood sugar levels. So your diet cannot lack such products as:

• milk
• cheeses
• yogurt
• butter

If you care about health and well-being, be sure to eliminate processed and frozen foods from your diet, as they usually contain a lot of salt.

Also, be careful with foods that are low in sugar – make sure that they do not contain large amounts of sodium for a change (this is the case, for example, with some breakfast cereals). Read the labels of the products you buy, and if necessary consult your doctor or nutritionist.

Over time, you will become a specialist in your diet yourself.

Diabetes and high blood pressure are serious conditions, but a proper diet is the key to health and wellness. If you are only at the beginning of your journey, first of all increase the consumption of vegetables and fruits and base your menu on such products.

Also, don’t forget about other healthy habits – move regularly, at least three times a week.

You don’t have to sweat your sweat – sometimes regular walks or cycling are enough, which, combined with a proper diet and giving up stimulants, will bring amazing results.

In the case of diseases such as diabetes and hypertension, regular examinations and consultations with a specialist are also very important.