How To Keep Your Diabetes And Hypertension Controlled
Managing two chronic diseases at the same time can be challenging. People with diabetes and hypertension frequently wonder what they can eat.
Patients routinely take medications, but the one aspect that is never bothered is the DIET!
These healthy eating recommendations can help you manage your blood glucose, blood pressure, and cholesterol levels.
They can also assist you in weight management and reduce your risk of diabetes and hypertension complications such as heart problems and strokes.
- To ensure good control of your sugar levels, switch to whole grains which are loaded with fibers. Fibers help to keep blood glucose levels in check!
- Cut excessive sodium. Keep a check on the salt used in cooking, look for the sodium content of vegetables, and check food labels to know the sodium content of canned and packaged foods. Keep daily sodium consumption below 1500mg.
- Be careful about your cooking methods because the GI of foods can be altered by frying and baking. The longer a food is cooked the higher the GI.
- Eat whole fruits . Also, check the ripeness of fruit as it increases the GI. The riper the fruit, the higher the GI.
- Snack on yogurt, unsalted nuts, seeds, fruits, and vegetables instead of crisps, chips, biscuits, and chocolates. But keep an eye on your portions it will help you keep track of your weight.
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Eat Fewer Processed Foods
Cutting back on the amount of processed or refined foods you eat can help. These foods, such as canned and instant soups, packaged mixes, and snack items, don’t have enough calcium, potassium, and magnesiumâthe very nutrients you need to help lower your blood pressure. And these foods can be high in sodium, saturated fats, and trans fats.
Bp Patients Diet Plan : High Blood Pressure Diet Plan
For people with High BP, it is important to follow a high blood pressure diet plan. So here we have got an overview of the best diet plan for high blood pressure patients. Some points are:
- To lower the blood pressure, restriction of sodium intake should be the utmost priority.
- Nutrients such as Potassium, Magnesium, and Calcium lower blood pressure. So the diet should be nutrient-rich.
- Moreover, consume low fats and balanced diet including fresh fruits, vegetables, and low-fat dairy foods.
- Limit your salt intake to a teaspoonful per day. Try to use tata lite salt.
- Restrict foods that are high in saturated fats, cholesterol, and also trans fats.
- Eat more whole-grain foods, fish, poultry, and also nuts.
- Say no to sweets, sugary drinks, and red meat.
- Lastly, no raw salt on fruits and salads.
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Lifestyle Changes For Healthy Blood Pressure
Several healthy lifestyle habits can lower your risk for high blood pressure. The first is to not smoke because smoking is associated with many issues, including heart issues.
Another lifestyle habit for healthy blood pressure is getting at least 150 minutes of physical activity weekly. That can be done with as little as 30 minutes per day, five days per week.
How To Lower High
While we can’t control our genetics, we can increase our exercise and change up our diets to support a healthy heart. Aim for a brisk walk, or any other form of cardio exercise, for at least 30 minutes most days of the week to help improve your heart health and lower your blood pressure.
Nutrition-wise, lowering your sodium intake, namely by reducing processed foods like frozen dinners and fast foods, can help lower blood pressure. Plus, increasing intake of foods rich in potassium, like most fruits and vegetables, salmon, beans and dairy, can also help lower your blood pressure.
If you’re overweight, losing weight can positively improve blood pressure, so we set this plan at 1,500 calories, which is a level where most people will lose weight. We also included modifications for 1,200 or 2,000 calories a day, depending on your needs.
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High Blood Pressure Diet Plan
Meal 1/Early Morning Meal
Coriander/Jeera Water with Soaked and Peeled Almonds.
Meal 2/Breakfast
Wheat + Wheat Bran stuffed roti with seasonal veg + curd without salt or Mint Chutney.
Meal 3/Mid Morning Snack
Brown bread vegetable sandwich/wheat + wheat bran roti with seasonal veg + curd
Meal 5/Evening Drink
Kacchi lassi /Peppermint Tea/Milk tea without Sugar/Hibiscus tea or any other flower tea
Meal 6/Evening Snack
Any fruit or salad
Meal 7/Dinner
Bran flakes chaat/Cooked vegetables bowl/Mix veg raita/Wheat bran flakes in milk or curd
Meal 8/Late Evening Snack
Chamomile Tea/Hot Water/Hot Lemon Water
How Does Diabetes Impact Blood Pressure
Untreated or unmanaged diabetes leads to chronically high blood sugars. When excess sugar is circulating through our blood, eventually our small blood vessels are damaged. When our blood vessels are injured, they stiffen and narrow, which eventually leads to high blood pressure. Because both diabetes and high blood pressure can be present without obvious symptoms, it’s best to seek regular and preventive medical care with your primary care provider. Of course, living a healthy lifestyle with regular exercise and a nutritious diet is a great prevention strategy too!
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Roasted Red Pepper Lentil Hummus
Kaleigh McMordie, MCN, RDN, LD / Verywell Fit
This roasted red pepper lentil hummus calls for just six ingredients. But it creates an irresistibly piquant, colorful spread. Between roasting peppers and cooking lentils, this recipe does take some timebut a few simple workarounds cut down on time and effort.
Store-bought red peppers will work just fine here, as will leftover lentils. Once you have made these shortcuts, you can get dipping even sooner with a variety of whole-grain crackers and fresh vegetables.
Dash Diet For High Blood Pressure
The National Heart, Lung, and Blood Institute sponsored two major studies on the effects of diet on high blood pressure. Using the findings of this research, the National Institutes of Health created the Dietary Approaches to Stop Hypertension, or DASH, diet plan.
The basic guidelines for the DASH diet plan for a person who needs to consume 2,000 calories per day are:
- 7 to 8 servings of grains and grain products per day
- 4 to 5 servings of vegetables per day
- 4 to 5 servings of fruits per day
- 2 to 3 servings of low-fat or fat-free dairy products per day
- 2 or fewer servings of lean meat, poultry and fish per day
- 2 to 3 servings of monounsaturated and polyunsaturated fats per day
- 3 to 5 servings of nuts, seeds and beans per week
Some things to note about the DASH diet:
- Many people are used to consuming more than one serving of food each meal. You should consult package sizes and consider weighing or measuring food until you learn to judge recommended serving sizes.
- Eating a wide range of foods is recommended. Try making your plate as colorful as possible by combining different fruits and vegetables.
- You can divide up the servings as you see fit. You dont need to consume each type of food at every meal.
- You may need more or fewer servings, depending on your calorie needs. Your primary care provider can help you adjust the diet accordingly.
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Lighter Avocado Chicken Salad
Kaleigh McMordie, MCN, RDN, LD / Verywell Fit
This lighter avocado chicken salad is an excellent alternative to the usual high-fat, high-sodium chicken salad you may find at the deli counter. By subbing nonfat Greek yogurt and mashed avocado for full-fat mayonnaise, you will replace saturated fats with unsaturated ones.
Diced onion and a rib of celery add crunch and a bit of extra fiber. Enjoy this emerald-tinged chicken salad by itself or wrap it in a whole wheat tortilla for a serving of whole grains.
Adjusting A Diet For High Blood Pressure
Dietary changes are often necessary for people with high blood pressure. Emphasizing nutrient-rich foods and reducing sodium and unhealthy fats can help lower your blood pressure. Lets look at specific diet recommendations and resources for anyone dealing with high blood pressure.
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High Blood Pressure And Diet
Certain foods can contribute to high blood pressure, while other foods can help lower it. Following a healthy blood pressure diet can also support your efforts to lose weight. Being overweight or obese also contributes to high blood pressure. Losing just 5% to 10% of your body weight can lower blood pressure, according to the U.S. Centers for Disease Control and Prevention .
For most people, a healthy diet is just one part of the overall treatment plan for hypertension. Your doctor is likely to recommend that you increase your physical activity and make other lifestyle changes. Prescription medications are often also necessary.
Healthy Foods For High Blood Pressure:
Aim for foods rich in potassium, magnesium and calcium to lower your blood pressure
- Melon, like cantaloupe, honeydew and watermelon
- Dark leafy greens, like spinach and kale
- Winter Squash, like acorn or butternut
Meal-Prep Tip: To prepare for dinner tomorrow, soak 1 pound dried cannellini beans in water overnight and gather all ingredients so you’re able to start the slow-cooker on low for 7-8 hours in the morning so the Slow-Cooker Chicken & White Bean Stew is ready in time for dinner.
Daily Totals: 1,490 calories, 83 g protein, 149 g carbohydrates, 35 g fiber, 71 g fat, 11 g saturated fat, 3,520 mg potassium, 754 mg sodium
To Make it 1,200 Calories: Reduce to 1 Tbsp. slivered almonds at breakfast and omit the almond butter at the A.M. snack.
To Make it 2,000 Calories: Add 1 medium orange to lunch, 1/3 cup dry-roasted unsalted almonds P.M. snack and 1 serving Everything Bagel Avocado Toast to dinner.
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Brown Sugar Baked Citrus With Honeyed Yogurt
Stephanie Lang, MS, RDN, CDN / Verywell Fit
Broiled grapefruit makes a tangy, tasty way to eat fruit at breakfast. But lets face itcarving out each individual segment with a grapefruit spoon is often a pain. This brown sugar baked citrus with honeyed yogurt incorporates the caramelized sweetness and high micronutrient content of ruby grapefruit and orange without the hassle.
Rather than broil an entire grapefruit half, you will first supreme the fruitor remove its peel, pith, and membranes. Then roast the citrus segments with a sprinkle of brown sugar and pair with lightly sweetened low-fat Greek yogurt and handful of granola. Because the fruit and yogurt are already sweetened, opt for a low-sugar granola, if possible.
Is Banana Good For Diabetes
Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized diet plan. A person with diabetes should include fresh, plant food options in the diet, such as fruits and vegetables. Bananas provide plenty of nutrition without adding many calories.
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Why Diabetics Are At Risk Of Hypertension
Diabetes that is not treated or managed results in chronically high blood sugar levels. When we have too much sugar in our blood, our small blood vessels become damaged.
When our blood vessels are injured, they stiffen and narrow, eventually leading to hypertension. Because diabetes and high blood pressure can exist without obvious symptoms, its best to see your primary care provider on a regular and preventive basis.
Of course, leading a healthy lifestyle that includes regular exercise and a nutritious diet is also an excellent prevention strategy!
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Starting The Dash Diet
The DASH diet calls for a certain number of servings daily from various food groups. The number of servings you require may vary, depending on how many calories you need per day.
You can make gradual changes. For instance, start by limiting yourself to 2,400 milligrams of sodium per day . Then, once your body has adjusted to the diet, cut back to 1,500 milligrams of sodium per day . These amounts include all sodium eaten, including sodium in food products as well as in what you cook with or add at the table.
Dash Diet Tips
- Add a serving of vegetables at lunch and at dinner.
- Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use, but check that they don’t have added sugar.
- Use only half your typical serving of butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
- Drink low-fat or skim dairy products any time you would normally use full-fat or cream.
- Limit meat to 6 ounces a day. Make some meals vegetarian.
- Add more vegetables and dry beans to your diet.
- Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables.
- Read food labels to choose products that are lower in sodium.
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Diet And High Blood Pressure
Several studies show that dietary modifications are one lifestyle modification strategy that can prevent hypertension . Substantial evidence shows that several dietary changes that could prevent hypertension or lower blood pressure are :
- Following a DASH diet or a Mediterranean diet.
- Consuming less saturated fat and total fat.
- Consuming more potassium-rich foods.
- Limiting the amount of sodium in the diet.
- Limiting alcohol consumption.
- Losing weight if you are overweight or obese.
Additionally, other proposed dietary changes are speculated to lower blood pressure and prevent hypertension, for instance, consuming more magnesium and fiber. Experts state that the current evidence doesnt support these in isolation . However, eating more magnesium and fiber may be a natural consequence of some of the other dietary changes listed above.
High Blood Pressure Diet Menu: Sample Menus And Tips For Beginners
High blood pressure is one of the primary health threats in most countries. If you leave it uncontrolled, it will raise your risk of other conditions like stroke and heart disease. But there is good news. Research shows several ways you may be able to lower your blood pressure without using medication, or along with medication for an added benefit. One of them involves good nutrition. Here we will discuss the foods you should eat to lower your blood pressure. Also provided are recipe ideas to include in a high blood pressure diet menu.
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Kale And Lentil Stuffed Sweet Potato
Kaleigh McMordie, MCN, RDN, LD / Verywell Fit
On a DASH diet, you have the freedom to include lean meats and seafood regularly, but you certainly do not have to eat animal protein at every meal. For a meatless option, try this kale and lentil stuffed sweet potato.
Here, tender roasted sweet potatoes get treated to a stuffing of garlicky kale and lentils, then topped with a dollop of low-fat Greek yogurt and a sprinkle of parsley. The finished product contains 10 grams of heart-healthy fiber and just 65 milligrams of sodium.
Because this recipe serves two, you can either share or save the other potato for a nutritious, plant-based lunch the next day.
What Does Dash Diet Mean
The DASH diet plan is considered one of the best overall diets by U.S. News and World Report. It is ranked as a top diet for heart health, healthy eating, diabetes, easy-to-follow, and general diets.
Harvard Health also rated the DASH diet and says, research supports the use of the DASH diet as a healthy eating pattern that may help to lower blood pressure, and prevent or reduce the risk of cardiovascular diseases, diabetes, kidney failure, and gout.
Some studies show that the blood pressure-lowering effect of the DASH diet can be similar to that of people taking medication . The DASH diet is full of whole heart-healthy foods with blood-pressure-lowering nutrients.
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Will The Right Diet Cure High Blood Pressure
High blood pressure is usually a long-term condition that you must continuously manage. A healthy diet can help to lower blood pressure levels, but it is unlikely to cure it. Youll also likely need to make other lifestyle changes, such as exercising more, managing stress and drinking alcohol only in moderation. Even with healthy lifestyle changes, many people still need blood pressure medications to manage hypertension.
Weekly Planner For High Blood Pressure Meal Plan
Day 1.
High blood pressure meal plan -Strawberries
Breakfast- 1 serving of Protein avocado smoothie with 1 apple
Snack- 1 cup of strawberries with ½ cup non-fat greek yogurt
Lunch- 1 serving of whole wheat pasta with turkey bolognese
Snack- 1 tbsp of almond butter with 1 apple
Dinner- 1 serving of salmon cob salad with 1 cup of mixed greens
Day 2.
high blood pressure meal plan Tuna avocado
Breakfast- 1 serving of tuna avocado and cottage cheese toast
Snack- 1 serving of peppered cheese with 1 apple
Lunch- 1 serving of plain tuna salad with 2 sliced bell peppers
Snack- 1 cup of raspberries with non-fat greek yogurt
Dinner- 1 serving of grilled lemon chicken
Day 3.
high blood pressure meal plan Creamy cheese soup
Breakfast- 1 serving of scrambled eggs with ¼ cup raisins
Snack- Almonds with 1 cup of blueberries
Lunch- 1 serving of creamy cheese soup with an easy grilled cheese sandwich
Snack- 1 serving of green smoothie
Dinner- 1 serving of smoked salmon with herb sauce
Day 4.
High blood pressure meal plan Grilled chicken
Breakfast- 1 serving of hardboiled eggs with ¼ cup sliced walnuts
Snack- 1 cup of non-fat Greek yogurt with 1 cup of strawberries
Lunch- 1 serving of grilled chicken breast with mixed greens
Snack- 1 serving of banana with peanut butter
Dinner- 1 serving of roasted shrimp & pineapple slaw with brown rice
Day 5.
High blood pressure meal plan Turkey bolognese
Breakfast- 1 serving of protein avocado smoothie with 1 apple
Day 6.
Day 7.
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