Diabetes And High Blood Pressure: What Can You Eat?

Many people suffer from diabetes and high blood pressure. Many think that it is too difficult to follow a diet without salt and sugar.

Nevertheless, it is possible to follow a healthy diet that meets the needs of both conditions. In this article we show you what to eat if you suffer from diabetes and high blood pressure.

Tips for diabetics and people with high blood pressure

It is very important that you respect the doctor ‘s advice. The doctor will prescribe what you can and cannot eat, and which foods you should limit or avoid.

In addition to what you eat, there are certain daily habits that can make a difference. Are you leading a healthy life or are you allowing the symptoms of diabetes and high blood pressure to interfere with your daily activities?

These are the recommendations that you should definitely not forget:

• Avoid bad living habits such as constant sitting and smoking. Do not drink alcohol, because it contains a lot of sugar.
• Also, do not eat processed foods, pickled products, or smoked meats.
• Reduce the use of salt in meals by not putting a salt shaker on the table. You can use oregano or rosemary instead of salt to flavor the food.
• Drink ten glasses of water a day. (Drink the first five in the morning.)

• Then draw up a nutrition plan together with a specialist. Chew each bite very slowly and give yourself thirty minutes to eat.
• Eat three meals a day; about every six hours. You can eat small snacks between meals. Measure the proportions and amounts you eat, and do this every day.
• Keep discipline in your routine and in your lifestyle. Record your meals, moods and symptoms on your PC or laptop.
• Measure your glucose and blood pressure at the same time every day (for example, after breakfast, before lunch or after a nap).

What should a diet in diabetes and high blood pressure contain?

Both conditions can occur together, but at different times. That’s why it’s a good idea to get used to a balanced diet.

If you suffer from both diabetes and high blood pressure, you should be careful when choosing foods and drinks. But even more important are the quantities.

What should your diet look like? The general rule is: low in sodium, fat and carbohydrates.

Food rich in soluble fiber

These foods keep fat levels stable. You can also use them to replace salt. In addition, fiber helps to avoid constipation and to balance blood pressure.

The following foods are high in fiber and omega-3 fatty acids (recommended for those with diabetes and high blood pressure) :

• Grains (whole wheat, oats, barley, wheat bran)
• Dried beans and peas
• apples
• carrots
• nuts
• salmon
• linseed oil
• tofu

Vegetables

A good diet always includes vegetables, especially if you have diabetes or high blood pressure. Cook the vegetables without salt (or with very little salt).

The best way to eat vegetables is raw, steamed, baked and seasoned with herbs.

Continue to eat the following vegetables:

• Garlic and onion
• Lettuce, cabbage and broccoli
• Radish
• Swiss chard and spinach
• Celery and turnips
• tomatoes
• Eggplant

Fruit

It is a common misconception that diabetics should not eat fruit because fruit is sweet. With the exception of bananas and if you eat fruit in moderation, all other fruits are allowed.

Which fruits do we recommend?

• Orange
• tangerine
• Grapefruit
• strawberries
• apples
• pears
• Watermelon

Fish

Eat fish three times a week. This is good for health and therefore perfect for people with diabetes and high blood pressure.

The best choice is cold water fish or ‘blue’ fish. This fish contains omega 3 fatty acids that help reduce heart problems. In addition, the fish contains vitamins, antioxidants and minerals. Thus, this type of fish is recommended to keep all body cells and organs in good condition.

These are some cold water fish:

• salmon
• Sardines
• Mackerel
• Tuna
• hake

Dairy products

Dairy contains a good amount of calcium. In addition, they do not contain as much fat as other products. Some foods are supposed to help with obesity and blood sugar control, but they are also high in fat.

Do not hesitate to eat the following products (always choose lean):

• Milk
• Cheese
• Yogurt
• Butter

Be careful with processed and frozen foods. They often contain a lot of salt. Also watch out for foods with a low sugar content. After all, they can contain a large amount of sodium.

You have to be very careful when you buy food. Read the labels carefully, as they state the nutritional value. In the beginning it will take some extra time, but in the long run you will know what to eat and what not to eat.

We advise beginners to buy mainly fruits and vegetables, because this makes it easier to choose the healthy food in the store.

Also, don’t forget that, in addition to a healthy diet, you should exercise or exercise three times a week.  You don’t have to do very difficult or intense exercises, but stop sitting the days. Stop bad habits if you want to live a healthy life, especially if you have diabetes or high blood pressure.

Finally, follow all recommendations from your doctor or nutritionist.  Ask them any questions you have, including those you think might be obvious. Make a list of what you eat and discuss it with your doctor. Then evaluate whether your diet is appropriate.