Diet diabetes and high blood pressure, such as what is good?

Diabetes and hypertension are generally caused by unhealthy eating patterns. Two out of three people with diabetes are known to have high blood pressure. If you are one of the people who have both diseases, or both, don't worry. You can still eat well while maintaining a healthy body, really. How to? Check out the tips for managing a diabetes and hypertension diet in this article.

Guidelines for applying the diabetes and hypertension diet

1. Increase your fiber intake

Diets of diabetes and hypertension must be enriched with a high fiber diet. Fiber is not easily digested by the body, so it can smooth the digestive system without causing an increase in blood sugar. This is why foods high in fiber can generally help lower and stabilize blood sugar, prevent constipation, lower cholesterol, and overcome various digestive problems.

Fiber is found in many plant foods such as fruits, vegetables and whole grains. So don't forget to always add fiber to the food you consume every day. For whole grains, your goal is to eat three to five servings of whole grains every day, and at least half of those servings of whole grains are whole grains. whole grains .

2. Using good seasonings

Because you have high blood pressure, you shouldn't get more than 1,500 milligrams of sodium per day, which is less than one teaspoon of salt for the whole food you eat in a day. So, practice your tongue.

Instead of using salt, season your cooking with lime, garlic, rosemary, ginger, chilies, oregano, or cumin for a rich flavor. Apart from making food more delicious, the use of these spices will also provide health benefits for you.

3. Arrange the contents of the plate

To get used to having a balanced diet, you can visualize your plate as a clock. Half fill your plate with fruit and vegetables. Then, the quarter portion is filled with lean protein such as grilled fish, nuts, or chicken. The remaining quarter is filled with wheat, like brown rice.

4. Limit coffee

Caffeine can increase blood sugar and blood pressure. If you have high blood sugar or high blood pressure after drinking coffee, limit your caffeine intake to 200 milligrams, about 2 cups of coffee per day.

Avoid the way to brew coffee using french press or espresso, but choose coffee made on filter paper. The filter paper will absorb an oily compound in the coffee beans called cafestol, which can increase cholesterol. You may also consider switching to decaffeinated coffee as some studies show it can reduce blood sugar.

5. The importance of potassium intake

Bananas are a good source of potassium. Likewise melons, broccoli, raw carrots, beans, potatoes, whole wheat bread, and nuts. Potassium can reduce the effects of sodium which can help control blood pressure. However, if you have kidney problems, too much potassium can actually make kidney problems worse. Ask your doctor if you need to limit how much you need.

6. Cut down on alcohol

Beer, wine , and cocktails contain sugar and will cause blood sugar levels, blood pressure, and triglycerides to rise. Not only that, alcohol also stimulates your appetite and can cause you to overeat. Limiting is the key. For men, you should limit yourself to a maximum of 2 glasses of alcohol per day. While women, limit your alcohol consumption to a maximum of 1 glass per day.

7. Avoid foods high in fat

Avoid trans fats, aka partially hydrogenated oils that are found in fried and baked goods. Also, don't forget to limit your intake of saturated fats, which are mostly found in fatty cuts of meat and fat dairy products. This is because both can increase cholesterol, leading to heart disease.

8. Can eat unhealthy, but small portions

Every now and then, it's okay to eat unhealthy foods. It's just that, make sure you control the portions. For example, if you want to eat ice cream, then you can order a small one. Want to eat cake? Share the two with your partner or friend. Eat at the restaurant fast food ? Don't order french fries and replace it with a salad.