Many studies show that about 70% of patients with Diabetes and hypertension. So this article will provide you with good, perfect diet tips that will not only help you eat healthier, but also help you take good care of yourself and control your disease.
Reduce sodium intake
Physicians often recommend that patients with hypertension to take less than 1,500 mg of sodium (Sodium) per day from their diet, or less than 1 teaspoon, and avoid adding salt, Garlic, ginger, oregano, Cumin, Rosemary as seasonings. In addition, restaurants offer more sodium content. Therefore, diabetes and hypertension patients should watch out for what their eating and lessen the salt in the foods they cook.
Be careful to reduce fat intake
Patients with diabetes and hypertension should avoid fried foods containing more trans fats. In addition, it is important to limit the intake of saturated fats, such as eating less fat, which can reduce good cholesterol in the body (High- density lipoprotein cholesterol, high density lipoprotein cholesterol, which may cause heart disease . You can consume vegetable oils such as Avocado, nuts, olive oil and other vegetable oils.
7 Steps to Healthy Eating
Eat more seeds, cereals
whole grains can provide human body rich in fiber, nutrients, but also improve, and maintain blood sugar stability, and allow satiety to maintain a longer period of time. Remember to eat 3 to 5 kinds of cereals every day, and at least half of them should be whole grains.
Eat more bananas
Bananas are rich in potassium, and potassium can promote sodium metabolism in the body, so it can help to discharge salt from the body, and reduce blood pressure. Apart from kidney disease, anyone with diabetes or hypertension should take potassium intake as a priority diet.
Drink less alcoholic beverages
Alcoholic beverages will increase the blood sugar concentration in the body; in addition, alcoholic beverages will also increase appetite, making people eat more things unconsciously.
Fruits and vegetables can provide a lot of minerals, vitamins, antioxidants and fiber. Many scientists have confirmed that fruits and vegetables are very helpful in maintaining blood sugar and blood pressure stability.
Change the habit of drinking coffee
Try to limit the amount of caffeine you drink daily to 200 mg. Many studies have shown that caffeine increases blood glucose levels in the body and leads to hypertension.
Eat lean protein
Lean protein food, can effectively control the level of blood sugar stability, and maintain a longer sense of satiety, which can keep the heart in a healthy state.
Check your health status regularly
You can write your daily food on your notebook or on your mobile phone, and track your physical condition regularly to do self-health care and management of diabetes and hypertension.