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:

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

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

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

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