The prevalence of hypertension in people with Diabetes ranks high because, for every three people with Diabetes, two of them have hypertension. A diabetic person with hypertension is at a higher risk of succumbing to heart attacks as it puts a strain on the blood vessels. This strain makes it hard for blood to flow around the body to vital organs. One’s diet plays a massive role in getting both of these conditions under control. Below are some of the diet tips to lower your blood pressure when you have Diabetes:
1. Consume more vegetables and fruits
If you want to lower your blood pressure, ensure vegetables are always present in your meals. Fruits, on the other hand, are an excellent replacement for fatty snacks. Both of these foods are rich in magnesium, potassium, and fiber. Potassium helps the body to efficiently eliminate excess sodium within the system, while magnesium aids in healthy blood flow. A typical vegetable known to assist in the management of hypertension is beetroot; it contains dietary nitrate (NO3). The body converts nitrate to biologically Nitric Oxide active nitrate NO2 and Nitric Oxide i.e., NO. Within the human body, NO relaxes and dilates the blood vessels.
Examples of other vegetables with this compound at high levels include lettuce and cabbage. Most fruits have a low GI score because they contain a lot of water and fiber, which balances out fructose, which naturally occurs in fruits. Some of these fruits include; blueberries, grapes, and apples. Note that these should be whole fruits and not fruit juice. Fruit juice has higher GI scores due to the removal of fibrous skins and seeds. Banana is also rich in potassium.
2. Consume whole grains instead of highly refined foods
A study showed regular consumption of whole grains contributes to a healthier heart and lower risk of hypertension. Whole grain is easy to acquire, for example, wholegrain corn, popcorn, oats, brown rice, white -grain barley, and quinoa. It is also available in breakfast options such as bread and breakfast cereals like oats. Whole grains undergo less processing as compared to refined grains. Intense processing gets rid of the fibrous outer shells of seeds and grains. This fiber is crucial as it stabilizes blood sugar levels.
3. Resort to low-fat dairy products
Study shows that reduced-fat products like milk and yogurt contribute to lower systolic blood pressure. Consumption of such products reduces the chances of blood pressure by 36% despite factors such as age and diabetes. Skim milk contains both calcium and Vitamin D and is low in fat. If milk isn’t your favorite, you may opt to take yogurt. What’s more, you can have additives such as berries and almond slivers in your yogurt if you do not like it plain. Remember that berries such as blueberries are rich in flavonoids which are natural compounds useful for lowering blood pressure
4. Spice up your food using garlic and herbs
One of the benefits of using garlic and herbs is reducing the amount of salt you add to your diet. A small reduction in the quantity of sodium in your meal is advantageous to your heart health and may greatly reduce your blood pressure. Over Consuming salt is among the causes of hypertension. This is because salt increases the retention of water in your system, leading to increased blood pressure. Another risk of taking too much salt is that it may hinder the working of blood pressure drugs. Instead of using salt as most of the foods we consume already contain it through processing, opt for chili. The compounds present in garlic lower hypertension by boosting the levels of nitric oxide in the body, which dilates the blood vessels.
5. Avoid saturated fats
These are bad fats, which often tamper with your health as they contribute to added cholesterol in the body. Some of the sources of saturated fats are cheese, beef, pork, processed meats, and palm oil. Instead, make use of fats like canola, olive, soybean, corn, peanut, and safflower oils. These saturated fats are also available in deep-fries and fatty snacks.
6. Watch out on your lifestyle habits
Smoking and consuming alcohol are some of the factors that lead to hypertension. When smoking, your blood vessels constrict, thus raising the blood pressure. Alcohol also increases the blood pressure of an individual as it is high in sugars and calories. Therefore, the more you drink, the higher the chances of developing hypertension. If you have to drink, ensure you do so responsibly. Besides, exercise is very paramount; exercise regularly to burn as many calories as you consume.
Taking the dietary path towards lowering hypertension is effective but it takes time. Therefore opt for medical products like Triazide, under the supervision of an expert, to lower the blood pressure as you observe your diet habits. Managing your blood levels is highly dependent on your efforts as an individual. Take measures such as reducing stress in your life and shopping smart. Being a smart shopper will help you have a keener eye for details such as sodium levels in processed foods.