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Diet for Diabetics with High Blood Pressure

Diet for Diabetics with High Blood Pressure

diet for diabetics with high blood pressure

Millions of people around the world are dealing with the dual burden of diabetes and hypertension. People with diabetes are twice as likely to develop heart disease and cardiovascular problems. A good diet for diabetics with high blood pressure is essential for living a healthy and stress-free life.

In some ways, you could say that these two diseases frequently coexist. However, you should be aware that they can exacerbate each other’s symptoms.

According to a study published by the National Center for Biotechnology Information, hypertension affects approximately 30% of patients with type 1 diabetes and 50% to 80% of patients with type 2 diabetes in the US population.[Ref]

People with hypertension are nearly 2.5 times more likely to develop type 2 diabetes than people with normal blood pressure.

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, it’s 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!

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 (low GI 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.

Friendly Diet for Diabetics with High Blood Pressure 

  • Fish, poultry, and eggs
  • Beans, lentils, and legumes
  • Leafy green vegetables
  • Cruciferous vegetables
  • Fruits like berries, apples, oranges, and other low-GI fruits
  • Whole grains
  • Nuts and seeds
  • Low-fat dairy products

Diet for Diabetics with High Blood Pressure:

Here is a diet menu for diabetics with high blood pressure. The menu is divided into:

  • One-week breakfast meal plan for diabetics with high blood pressure
  • One-week lunch meal plan for diabetics with high blood pressure, and
  • One-week dinner meal plan for diabetics with high blood pressure

One-week Breakfast meal plan for diabetics with high blood pressure:

Day

Breakfast

Calories

Monday Spinach & cheddar pancakes (low-fat cheddar) (2)

+  1 cup skimmed milk

350
Tuesday Apricot porridge with sprinkled seeds mix (1 cup) + boiled egg (1) 260
Wednesday Peanut butter muffin (Sugar-free) + blueberries (1/2 cup) 210
Thursday Multi-grain bread with fried egg whites (in olive oil) + Bananas (2) 310
Friday 1 cup sweet yogurt with strawberries + 2 boiled eggs + 1 Peach 330
Saturday 1 cup bran flakes cereal + 2 Bananas 240
Sunday 1 cup cooked oatmeal + 1 medium Pear 280

One week Lunch Meal Plan for Diabetics with high blood pressure: 

Day

Lunch

Calories

Monday Chickpea and Tuna Mix (1 cup) + baked sweet potato + orange 390
Tuesday Wrapped kale chicken (2 wraps) + 1 sliced apple 450
Wednesday Whole wheat chicken pasta with mushrooms and kale + sliced pear (1 medium) 490
Thursday Baked Tuna Sticks with roasted vegetables and turmeric sauce 450
Friday Chicken & Spinach Stew with whole wheat tortilla

Apple + beets salad (1/2 cup)

450
Saturday Turkey Sandwich with Swiss cheese and lettuce leaves + 1 cup vegetable salad 460
Sunday Steamed chicken stake with turmeric sauce + avocado paste 495

One-week Dinner Meal Plan for Diabetics with high blood pressure:

Day Dinner Calories
Monday Smoky Grilled Chicken Kebab + plain brown rice + vegetable salad 420
Tuesday Chicken corn fajitas + veggie salsa 450
Wednesday Chicken + lentil burger with veggie and ranch sauce

Orange juice (1 cup)

470
Thursday Vegetable chili mix + whole wheat tortilla + Tomato, onion, and chili pepper salsa 420
Friday Grilled chicken sandwich + roasted veggies + apple 440
Saturday Chicken corn soup + whole wheat ginger garlic bread + Roasted kale 480
Sunday 2 oz Spicy Baked Fish + Plain Rice (1 cup) 440

A low glycemic and low-sodium plan with approximately 1500 daily calories. 

Here is a summary of the whole one-week meal plan:

Day

Breakfast

Snack

Lunch

Snack

Dinner

Calories

Monday Spinach & cheddar pancakes (low-fat cheddar) (2)

+  1 cup skimmed milk

Calories: 350

Chopped boiled eggs (2)

Olive Roasted carrots (1/2 cup)

Calories: 190

Chickpea and Tuna Mix (1 cup) + baked sweet potato + orange

Calories: 390

Apple and Muesli Bars (2)

Calories: 150

Smoky Grilled Chicken Kebab

+ plain brown rice + vegetable salad

Calories: 420

1500
Tuesday Apricot porridge with sprinkled seeds mix (1 cup) + boiled egg (1)

Calories: 260

Rice cakes (2)

Calories: 150

Wrapped kale chicken (2 wraps) +

1 sliced apple

Calories: 450

Skimmed latte with sugar-free flavorings (1 cup)

Calories: 150

Chicken corn fajitas + veggie salsa

Calories: 450

1460
Wednesday Peanut butter muffin (Sugar-free) + blueberries (1/2 cup)

Calories: 210

Corn + chickpeas salad with sprinkled lemon and pepper (1 cup)

Calories: 150

Whole wheat chicken pasta with mushrooms and kale + sliced pear (1 medium)

Calories: 490

Mixed unsalted nuts (1/2 cup)

Calories: 180

Chicken + lentil burger with veggie and ranch sauce

Orange juice (1 cup)

Calories: 470

1500
Thursday Multi-grain bread with fried egg whites (in olive oil) + Bananas (2)

Calories: 310

Edamame and beets salad (1 cup)

Calories: 190

Baked Tuna Sticks with roasted vegetables and turmeric sauce

Calories: 450

Almonds + raisins

Calories: 150

Vegetable chili mix + whole wheat tortilla + Tomato, onion, and chili pepper salsa

Calories: 420

1520
Friday 1 cup sweet yogurt with strawberries + 2 boiled eggs + 1 Peach

Calories: 330

Popcorn (without salt)

Calories: 150

Chicken & Spinach Stew with whole wheat tortilla

Apple + beets salad (1/2 cup)

Calories: 450

Cherry and dark chocolate dessert (prepared with artificial sweetener)

Calories: 120

Grilled chicken sandwich + roasted veggies + apple

Calories: 440

1490
Saturday 1 cup bran flakes cereal

+ 2 Bananas

Calories: 240

Sweet potato and chickpea salad (1/2 cup)

Calories: 150

Turkey Sandwich with Swiss cheese and lettuce leaves + 1 cup vegetable salad

Calories: 460

Cinnamon + turmeric Tea + figs (2)

Calories: 120

Chicken corn soup + whole wheat ginger garlic bread +

Roasted kale

Calories: 480

1450
Sunday 1 cup cooked oatmeal + 1 medium Pear

Calories: 280

Roasted sprouts (1 cup)

Calories: 120

Steamed chicken stake with turmeric sauce + avocado paste

Calories: 495

Cookies (sugar-free)

Calories: 120

2 oz Spicy Baked Fish

Plain Rice (1 cup)

Calories: 440

1455

What do you think?

Written by Ahmed Farhan

I am an Internist practicing medicine for the last fifteen years. Over the years, I have learned that medicine is not about prescribing pills. True medical practice is helping people.
I do prescribe pills as well but the best results I get are when I motivate people to overcome their problems with little changes in their lifestyles.
Since most of my patients are obese and have diabetes, hypertension, and high cholesterol levels, I am writing at dibesity.com when free.
Dibesity, I know the correct word is diabesity. Ignore this! Be with us.
Also, you can contact me directly at dibesity.com@gmail.com

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