Many studies have shown that 70% of diabetics also have high blood pressure. Eating well can help control your intake and help you cope with diabetes and high blood pressure. Follow this story in Hello Doctor’s article.
Diet tips for people with diabetes and high blood pressure
1. Avoid sodium.
People with high blood pressure should consume less than 1,500 milligrams of sodium per day (less than 1 teaspoon). Avoid using salt, garlic, ginger, oregano, cumin, or rosemary in cooking. In addition, restaurant-made food is often richer in sodium than regular food. So when you have diabetes and high blood pressure, cooking at home is a must.
2. Add grains to your diet.
Whole grains are a rich source of fiber and nutrients, which help regulate blood sugar levels and keep you feeling full longer. Make sure you’re consuming three to five servings of whole grains a day.
3. Make friends with bananas
Bananas are rich in potassium, which helps manage blood pressure by reducing the effects of sodium. Diabetics and hypertensives, except those with kidney problems, should increase potassium in their diet.
4. Reduce alcohol consumption.
Alcoholic beverages increase blood sugar levels, stimulate appetite, and cause people to consume more.
5. Consume more vegetables and fruits.
Vegetables and fruits are rich in salts, minerals, vitamins, antioxidants and dietary fiber. Many scientists have proven that vegetables and fruits affect blood sugar levels and control blood pressure.
6. Changing your coffee drinking behavior
Try to limit your caffeine intake to 200 milligrams per day. Several studies have shown that caffeine can increase blood sugar levels and cause high blood pressure.
7. Be careful of fat.
People with diabetes and high blood pressure should avoid trans fats found in baked and fried foods. It is also recommended to limit the consumption of saturated fats, which are found in fatty meats, as these fats increase cholesterol, which leads to heart disease. Try to consume fats in plant-based foods, such as avocados, nuts, olive oil, etc.
8. Consume clean food that is rich in protein.
Clean foods that are rich in high amounts of protein, such as lean chicken breast, can control blood sugar levels, keep you fuller for longer, and also help maintain heart health.
9. Food recording
Keep a record of your food consumption habits in a notebook or smartphone to learn about eating patterns that can help control your diabetes and high blood pressure. เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง You will be able to see what your eating habits are doing wrong and can correct them promptly.