13/07/2023
08 habits to help control diabetes and high blood pressure
👉The control of diabetes and high blood pressure today is quite focused. Because, according to studies, 2 out of 3 people with diabetes have high blood pressure.
⛔Some eating habits seem small, but they support very good treatment for people with diabetes as well as high blood pressure. Please refer to the following 08 habits to help control diabetes and high blood pressure below!
🔖Eat light food
When you have high blood pressure, you should not consume more than 1,500 mg of salt per day, which is less than a teaspoon. Instead of adding salt, you can eat foods with flavors of orange, tangerine, garlic, rosemary, ginger, chili or dill…
🔖Reasonable portion of food
Fill half of your plate with fruits and vegetables. A quarter with lean, protein like grilled fish, beans or chicken. The rest consists of grains, preferably whole grains like brown rice.
🔖Limit drinking coffee
The caffeine in coffee will increase your blood sugar and blood pressure. If you have high blood sugar or blood pressure after drinking coffee, limit your caffeine intake to 200 mg, about 2 cups of coffee a day.
🔖Eat nuts and grains
You should include nuts and grains in your meals. Whole grains are rich in vitamins and minerals that, along with fiber, help keep you full and keep blood sugar levels stable. Your goal should be to eat 3–5 servings of whole grains a day, and at least half of them are whole grains. Try swapping the white rice for pasta, barley, wheat, or quinoa.
🔖Avoid using a lot of alcohol, beer, stimulants
To control diabetes and high blood pressure, you need to limit alcohol, beer or alcoholic beverages. Beer, wine and most cocktails contain sugar and will raise blood sugar, blood pressure, and triglycerides that cause heart disease. Alcohol also stimulates your appetite and causes you to overeat.
🔖Choose fat
Choose plant-based fats. Some helpful options include olive oil, avocados, seeds and flaxseeds. Saturated fat, found in chicken skin, butter and cheese, should make up less than 10% of your daily calories. Avoid trans fats and partially hydrogenated oils in fried foods or baked goods.
🔖It is recommended to take food with a small portion
You should control the portion yourself. Try ordering ice cream for the kids, sharing a meal with everyone, or opting for a salad with cake instead of fries. These small actions will guide you towards a healthy lifestyle, helping to control diabetes and high blood pressure.
🔖Track progress
You can keep a food diary or use a smartphone app to track your eating habits, checking in regularly with a family member or friend. This helps you form good habits, helps control diabetes and high blood pressure very effectively.
