5 Foods to Eat When You Have High Blood Pressure and Diabetes.
High blood pressure is a problem for many people. When it's not well-controlled, you can suffer from heart disease, stroke, kidney damage, and other serious health problems. High blood sugar can increase your risk of type 2 diabetes and cardiovascular disease. So what should you eat to help these conditions?
The American Diabetes Association recommends eating a diet that includes vegetables, fruits, whole grains, healthy fats, and protein for both high blood pressure and diabetes. The following are just five foods that are good for lowering blood sugar or blood pressure. These are just examples of what you should be including in your diet every day to maintain a healthy lifestyle.>>>END>>.
The health risks of high blood pressure
A whopping 1 in 3 Americans have high blood pressure. That number is even higher for African-Americans and Hispanics. Unfortunately, many people don't know they have high blood pressure because it's often asymptomatic and there are no clear symptoms to look for.
High blood pressure is a silent killer: It can lead to stroke, heart disease, kidney damage, and other serious health problems. Left unchecked, high blood pressure is one of the most common causes of death in America today.
What are the benefits of eating for high blood pressure and diabetes?
Eating more healthfully can help you manage your blood pressure and diabetes. Eating a diet that includes vegetables, fruits, whole grains, healthy fats, and protein is recommended by the American Diabetes Association (ADA).
The following are just five foods that are good for lowering blood sugar or blood pressure. These are just examples of what you should be including in your diet every day to maintain a healthy lifestyle.
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Vegetables, Fruits, Whole Grains, Healthy Fat, Protein
Many people don't know how to eat the right foods to lower their blood pressure and blood sugar. But it's not difficult! Eating a healthy diet is the key to preventing and managing high blood pressure and diabetes—so make sure you're including these five foods in your daily meals:
1. Vegetables: Vegetables are low in calories and high in important nutrients. Try to include one serving of vegetables with each meal you eat.
2. Fruit: Fruit is another low-calorie food that's also rich in vitamins, minerals, and other nutrients. You can add fruit into your diet by making a smoothie or starting your day with oatmeal made with fresh fruit instead of syrup.
3. Whole Grains: Choose whole grains like oats, barley, quinoa, brown rice, or wheat bread every day instead of refined carbohydrates like white breads or pasta. It'll help keep your blood sugar stable throughout the day.
4. Healthy Fats: Try adding fat-containing foods like nuts, seeds, avocados, olive oil, or fatty fish to your diet on a regular basis for good health benefits—including lowering cholesterol levels and preventing heart disease.
5. Protein: Protein is helpful for weight
5 Foods to Eat When You Have High Blood Pressure and Diabetes.
1. Potassium rich foods
2. Fruits, vegetables, and other low glycemic index (GI) foods
3. Foods high in omega-3 fatty acids
4. Whole grains or legumes
5. Protein sources like soybeans, eggs, low sodium beans, and other lean protein choices
Blueberries & Avocados
Blueberries and avocados are both rich in potassium, which can help lower blood pressure. Avocados also contain heart-healthy monounsaturated fats and vitamin C, while blueberries are a good source of fiber, manganese, and vitamin K.
Almonds & Olive Oil
A study published in the Journal of Nutrition found that almonds can lower your blood sugar levels. In this study, participants who ate a handful of almonds per day for six weeks showed improved insulin sensitivity and glucose tolerance.
In addition to lowering blood sugar levels, olive oil is also good for your heart health. Research has shown that those who replace saturated fats with healthy fats like olive oil reduce their risk of developing high cholesterol and cardiovascular disease. Olive oil is a healthy fat, but it should be used sparingly because it is not a low-calorie food.
Dark Chocolate.
Dark chocolate is a great way to reduce your blood pressure. The cocoa in dark chocolate contains flavanols, which help to improve blood flow and decrease cholesterol levels. Additionally, the high concentration of antioxidants can help protect your cardiovascular system.
Learn more about how dark chocolate can help with high blood pressure here!