Diabetes-Friendly Meal Plan for High Blood Pressure |Edward James Letko

Studies show that millions of people worldwide are dealing with diabetes and hypertension. Hypertension and diabetes are deadly, especially when you do not follow a healthy diet. For the best care, ensure you follow a diet suggested by a doctor. High blood pressure is likely to strike twice as fast in people with diabetes than in patients without diabetes.

In most patients, these two conditions go hand in hand and can often contribute towards the worsening of the symptoms of each other. You can manage these two conditions with a healthy diet and live a great life. Here are some pointers to help you start eating better if you have diabetes and high blood pressure.

Step-By-Step Guide

People living with diabetes and hypertension can enjoy a varied diet to help them manage their blood sugar levels. Developing an excellent diet plan involves measuring portions accurately, balancing carbohydrates, fats, and proteins to meet your dietary goals and planning.

With this in mind, you will be in a better position to put together a healthy meal plan which should help you:

Note the daily targets for carbohydrates and calories
The number of carbohydrate portions and other food groups to help you meet your targets
Divide the portions into daily meals and snacks
Review your favourite meals and try incorporating them into them by considering all the information above.
Plan your meals to maximize all the ingredients to ensure no food wastage.
Repeat the entire process every week to ensure that you always have healthy food.
Constantly monitor your blood glucose levels daily and your weight regularly to see if the plan is giving you your desired results.

What Factors Should I Consider When Coming Up With A Diabetic-Hypertension Meal Plan?

Here are some of the factors that you should always consider:

Balance your carbohydrate intake with your activity levels while using insulin and other medication.
Ensure your diet has plenty of fibre to help you manage your blood sugar levels
Reduce the amount of highly processed carbohydrates and food with added sugar.
Have a deep understating of how your dietary choices affect your complication with diabetes and hypertension.

What Foods Should I Have in My Diet?

Here are some foods that you should consider adding to your meal plan:

Lentils
Beans
Cereals
Fruits
Green Vegetables

Whole grains such as oatmeal, wheat, brown rice, whole oats, gram flour and popcorn
Fruits but ensure you avoid the sugary fruits
You can also add dried fruits to your diet, including:

Walnuts
Almonds
Dates
Kaju
Seeds such as chia seeds

Some of the foods you should avoid include:

Cheese, cakes, cookies, fast foods, or any food with added sugar, sugary beverages, baked goods and soft drinks
Refined and processed foods.
Reduce the sugar intake to 1.5 to 2 gms per day and avoid adding extra salt to the food.
Avoid red meat
Avoid food high in saturated fat

How To Plate Your Food

After meal planning, you must ensure you get the right nutritional content from food. The recommended plating method requires you to use the standard 9-inch method to help people visualize the nutritional balance of the food as they plan their meals.

Here is the recommended plating method by the CDC:

50% of non-starchy veggies
25% of lean protein such as tofu, lentils, turkey and chicken
25% carbohydrates with high fibre, such as legumes and whole grains

A person who needs to have a higher intake of carbohydrates can add fresh fruit or a glass of milk. Some oils can be healthy, low in carbs but high in calories. You can use these oils to prepare food and add flavour to it, but it is essential to consume them in moderation.

You can opt for monounsaturated fats such as avocado, canola and olive oils to help support your health choices. Saturated fats such as animal fats, coconut oils and dairy products can increase your cholesterol levels, increasing the risk of cardiovascular disease.

Closing

You can use a wide range of strategies to create a great meal plan for a diabetes-hypertension patient, but the basics remain the same. If you have allergies, consult your primary medical care to advise you on a substitute for the food.