Diabetes And High Blood Pressure: What Can You Eat?

Many people suffer from these two diseases and may think that it is too difficult to follow a diet that excludes salt and sugar. However, it is possible to implement a healthy diet that satisfies the needs of both conditions. In today’s article we will share what you can eat if you suffer from diabetes and high blood pressure with you.

Tips for those suffering from diabetes and high blood pressure

It is very important that you respect the doctors’ recommendations about what you can and cannot eat, or which foods are best to reduce and avoid.

Aside from what you eat, there are certain habits that can make the difference between leading a healthy life or one where diabetes and high blood pressure 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 that have been 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 (have the first five in the morning).
• Develop a meal plan with a specialist. Chew each piece of food slowly and give yourself 30 minutes to finish eating.

• Eat three meals a day, one every six hours, with small snacks between meals. Measure the proportions and amounts you eat on a daily basis.
• Be disciplined in your routine and lifestyle. Use a notebook to log meals and any moods or symptoms.
• Measure glucose and blood pressure at the same time each day (for example, after breakfast, before lunch or after a nap).

What should a diet for diabetes and high blood pressure include?

Because both of these disorders can occur 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 drinks you choose, but especially with the amount.

Your diet should be characterized by a low content of sodium, fat and carbohydrates. This is a general rule. When it comes to foods that 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 blood pressure.

Among 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 varying amounts).

They are best raw, steamed or baked, and seasoned with herbs.

Never stop eating:

• Garlic and onions
• Lettuce, cabbage and broccoli
• Radish
• Beetroot and spinach
• Celery and turnips
• Tomatoes
• Eggplant

Fruit

It is a common misconception that diabetics cannot eat fruit because they are sweet. With the exception of bananas and when consumed in moderation, all others are allowed.

We recommend that you eat:

• Oranges
• Clementines
• Grapefruit
• Strawberry
• Apples

• Pears
• 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 fish or bluefish 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
• Listing
• Sea bass

Dairy products

These have a good amount of calcium and do not contain as much fat as other products to prevent you from becoming overweight while controlling your blood sugar.

Do not hesitate to consume the following (all skimmed):

• Milk
• East
• Yogurt
• Butter

Be careful with processed and frozen foods because they usually contain a lot of salt. You should also be aware of foods with a low sugar content because they can contain a lot of sodium (such as cereals for breakfast).

Make sure you read the nutritional content on the labels for everything you choose when you are out shopping. At first it will take time, but then you know what you should and should not eat. First, choose more from the fruit and vegetable counter than anything else, and it will be easier for you to choose healthy foods.

Do not forget that in addition to eating healthy foods, you need to exercise three times a week. Without having to perform very difficult or intense exercise, 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 kinds of questions you have, even those that you think may be obvious. Write a list of what you eat so your doctor can assess whether your diet is right.