A high blood pressure is a high-risk factor for heart diseases, kidney problems and can affect your eyesight. Having Diabetes with high blood pressure further puts one at a greater risk for heart diseases. Adhering to a healthy routine and a proper diet is fundamental to managing your Diabetes and Hypertension. On World Health Day, let’s discuss more about the ideal healthy lifestyle tips for diabetes and hypertension.
Diabetes and Hypertension- Tips
Here are some tips that can help you manage Diabetes and Hypertension-
Consume a Healthy Diet
Stick to a balanced diet that manages your intake of carbohydrates, proteins, fats and sodium
- Pick on whole grain and fiber rich foods like brown rice, whole-wheat cereals, legumes, sprouts, millets, fruits and vegetables.
- Foods that are high in cholesterol, saturated and Trans-fat can elevate your risk of heart diseases. Limit red and processed meats, full cream milk, butter, cheese, French fries, and baked goods including cakes, biscuits/cookies, crackers and stick margarines.
- Rotate your cooking oils, choosing from a range of flaxseed, rice bran, mustard, olive, groundnut, canola, soya, sesame oils etc.
- Good dietary protein increases satiety, reduces hunger, and preserves lean muscle mass. Add protein from low-fat dairy products, beans, legumes, soya and nuts in your diet.
- It is advisable to reduce the intake of sodium in your daily diet. Switch to low sodium salt or use less salt in cooking. Use herbs and other seasonings to flavour food. Limit salted snacks like chips, salted nuts, popcorn, papads, pickles, canned soups etc.
- Spread your carbohydrate intake evenly throughout the day to avoid spikes in blood sugars. Observe regular meal timings!
Have a Regular Exercise Regime
Exercise maintains your cardiovascular health, reduces insulin resistance and aids in weight management. Ensure physical activity of 150 minutes per week which may include walking, jogging, swimming, cycling, Zumba or any other dance form etc.
Change Your Unhealthy Lifestyle Habits
Alcohol can affect both blood sugar and blood pressure. It may increase your triglycerides and add to unwanted calories. Beer, wine and other cocktail mixes contain carbohydrates and may increase your blood sugars. Avoid/limit alcohol.
Smoking is a well-known health hazard. It is associated with an increase in heart rate and blood pressure, constriction of blood vessels and hardening of arterial walls, all which puts you at higher risk of heart attack or stroke. According to the Center for Disease Control and Prevention, smoking makes your diabetes harder to control. Quit smoking!
Know Your Progress
- Monitor your blood sugars and check your blood pressure as advised by your health care team.
- Consult your doctor on a regular basis. Follow all clinical assessment and lab investigations as recommended by your Doctor.
- Do not miss or change the medication without consultation of a doctor.
Do not forget to follow all the recommendations given by your doctor or health coach. It is only when you know your progress, you will be able to optimise your diet and lifestyle.