2/3 of people with diabetes also have hypertension, and the key to dealing with this is to watch your diet, count your carbohydrate intake, limit your sugar intake, and eat less salt.
The following are simple tips for eating well and managing disease progression.
Try a variety of flavors
People with high blood pressure should not consume more than 1500 mg of sodium per day (no more than 5 grams of salt, less than a teaspoon).
So retrain your taste buds and season your food with orange peel, garlic, rosemary, ginger, jalapeño, oregano or cumin instead of salt.
Cooking at home will also help, says nutritionist Janet Bond Brill, PhD, author of “Lowering Blood Pressure,” adding that “people who eat processed foods or eat in restaurants may be consuming too much sodium.”
Measure each meal
Practice a balanced diet, says Dr. Amber L. Taylor, head of the diabetes center at Moses Medical Center in Baltimore, and “think of the plate as a ticking clock.”
Fruits and vegetables should make up half of the plate, 1/4 is lean protein, such as baked fish, beans or chicken, and the remaining 1/4 is grains, preferably whole grains, such as brown rice.
Still count the carbohydrates and make sure you’re not consuming too much sodium.
Consider carefully whether to drink coffee
Nutritionist Torey Jones Armul, a spokeswoman for the Academy of Nutrition and Dietetics, said, “Caffeine can raise blood sugar and blood pressure, so if you experience elevated blood sugar or blood pressure after drinking coffee, limit your caffeine intake to 200 mg (about 2 cups of coffee) a day.”
Don’t drink French or espresso coffee, and choose coffee made with paper filters, which absorb the oily compounds (caffeol) in the beans, and caffeol raises cholesterol levels.
Consider decaffeinated coffee, too, which Tori said “has been shown in some studies to lower blood sugar.”
Eating seeds and grains
Amber says, “Add seeds and grains to your food, the more complete the grains, the better.”
Whole grains are rich in vitamins and minerals and also contain fiber, which increases satiety and helps keep blood sugar stable; it’s best to consume three to five servings of grains a day, and at least half of them.
Try swapping white rice or pasta for amaranth, barley, milled dry wheat or quinoa. Amber says, “Many whole grains now have been pre-soaked or pre-cooked in a step that allows them to be cooked quickly and enjoyed.”
Eat more bananas
Bananas are a good source of potassium, as are cantaloupe, broccoli, raw carrots, lentils, potatoes, whole-grain bread, bran flakes, and nuts.
Lauren Elkins, a dietitian and director of nutrition at a California hospital, said, “Potassium naturally lowers the effects of sodium and helps control blood pressure.”
For people with kidney problems, ask your doctor if you need to limit potassium intake because too much potassium can aggravate the condition.
Drink less when attending social events
Gatherings with friends or family should be enjoyable, but try not to drink alcohol or drink less.
Lauren said, “Beer, wine and most cocktails contain sugar, which can cause blood sugar to rise, as well as blood pressure and triglyceride levels, and alcohol can also stimulate appetite and make people overeat.”
Lauren believes moderation is key, “With a maximum of two servings of alcohol per day for men and no more than one for women, one serving of alcohol is equivalent to 350 mL of beer, 145 mL of wine or 30 mL of spirits.
Understand the fats consumed
Get your fats from plant-based foods, choosing from olive oil, avocado, nuts and flaxseed.
Saturated fats, which should make up less than 10% of your daily calorie intake, such as those found in skin-on chicken, butter, and cheese.
Avoid trans fats, which are partially hydrogenated oils found in fried foods and baked goods, and limit your intake of saturated fats, which are found primarily in fatty meats and full-fat dairy products. “Both of these unhealthy fats can raise cholesterol levels and may trigger heart disease.” Tori said.
Control portion sizes
Torie said that if you want to treat yourself, control your portions, too, by trying to order portions of kid-friendly ice cream, skip table appetizers, or opt for a salad instead of fries with your burger.
Recording progress
Janet said the best practice for changing eating habits is to take notes, keep a food diary or track your eating habits with a smartphone app, or check in with family and friends regularly.