If you have high blood pressure or diabetes—or both—what you eat can make a big difference in how you feel and how well you manage your health.
These two conditions are closely connected to your diet, and some foods can make things worse. The good news is that simple food choices can help you take control of your blood pressure and blood sugar.
High blood pressure, also called hypertension, means that the force of blood pushing through your arteries is too strong. Over time, this pressure can damage your heart and blood vessels.
Diabetes is a condition where your body either doesn’t make enough insulin or can’t use it properly. This leads to high blood sugar levels. Both of these conditions can be serious, but smart food choices can help you manage them.
One key thing to watch is how much salt you eat. Too much salt can make your body hold on to water, which raises your blood pressure. The American Heart Association recommends that adults eat no more than 2,300 milligrams of sodium per day—and ideally stay under 1,500 milligrams if you already have high blood pressure.
A lot of salt is hidden in processed foods. Things like deli meats, canned soups, frozen dinners, fast food, and packaged snacks often have more sodium than you think. To help lower your salt intake, check food labels and look for items labeled “low sodium” or “no added salt.”
Sugar is another food to limit, especially for people with diabetes. Too much sugar makes it hard to keep your blood sugar levels under control. Sugary drinks like soda, fruit juice, and energy drinks are some of the worst offenders.
They add calories but have little or no nutrition. Over time, too much sugar can also raise your blood pressure and cause weight gain. Being overweight increases the risk for both diabetes and high blood pressure.
Fats are also important. Some fats are good for you, like those found in olive oil, avocados, and nuts. But unhealthy fats—like trans fats and saturated fats—can make things worse.
These bad fats are often found in fried foods, pastries, packaged snacks, and anything made with hydrogenated oils. They raise bad cholesterol and can make your body less sensitive to insulin.
Red meat and full-fat dairy products also contain saturated fats and should be limited. It’s better to eat lean proteins like chicken, fish, turkey, beans, and lentils. These foods give you protein without the extra fat.
Alcohol is another thing to be careful with. Drinking too much alcohol can raise your blood pressure and make blood pressure medicine less effective. It can also affect blood sugar levels—sometimes raising them and sometimes making them drop too low, depending on what you drink and whether you’ve eaten.
Refined grains, such as white bread and white rice, can cause quick spikes in blood sugar. Whole grains—like brown rice, whole wheat bread, oats, and quinoa—are better choices. They provide more nutrients and help keep blood sugar steady.
Managing high blood pressure and diabetes isn’t about cutting out one or two foods—it’s about building a healthier eating routine. Try to eat less salt, sugar, and unhealthy fat. Cut back on red meat and alcohol. And choose whole grains instead of processed ones.
Taking small steps can lead to big changes in your health. And don’t forget to talk to your doctor or a dietitian. They can help you build a meal plan that works for your needs and your lifestyle.
If you care about diabetes, please read studies about This drug combo can treat type 2 diabetes in the long run effectively and findings of Eating fewer than 3 meals a day may help reduce risk of type 2 diabetes and obesity.
For more information about diabetes, please read studies about How to choosing the right fruits for type 2 diabetes and findings of New higher dose diabetes drug promises better blood sugar control and weight loss.
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