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Diet for Diabetes & High Blood Pressure

Diabetes is associated with a number of other health-related issues including high blood pressure, which can lead to heart disease and strokes. In fact, adults with diabetes have heart disease death rates that are two to four times higher than adults who are not diabetic, according to the American Diabetes Association. More than 70 percent of adults with diabetes have high blood pressure. Diet is important to reduce the risks associated with the circulatory system.

  1. Carbohydrates

    • Carbohydrates are starchy and sugary foods such as potatoes, corn, peas, rice, bread, pasta, fruit and snack foods. Carbs turn to sugar or glucose within two hours of ingestion. Therefore, it is important to minimize the amount of carbohydrates that enter your system at one time. By eating the same amount of carbohydrates at each meal, your body will have less trouble converting carbohydrates to sugar for needed energy. The result is less sugar in the bloodstream, which can weaken the blood vessel walls and destroy body organs.

      Your dietitian will determine how many carbohydrates you can consume at each meal depending on your age, weight, sex and physical activity. The average amount of carbohydrates to consume at each meal is 45 to 60 g. One serving of carbohydrates is 15. A small potato, a one-half cup of starchy vegetables, a small fruit, one-third cup of pasta, or 1 oz. of snack food is equivalent to 15 g of carbohydrates.

    Protein and Fat

    • Protein is needed to maintain muscle mass and to build new cells. Unfortunately, protein contains saturated fat, which can collect on the weakened walls of blood vessels, causing increased blood pressure. People with diabetes and high blood pressure must watch their intake of protein and fat. They should not consume more than 6 oz. of protein a day. Lean red meat is allowed but should be limited to no more than three times per week. Poultry and fish are better choices, but avoid the skin on poultry and stick to white meat. Choose low-fat cheese and skim milk. Beans and lentils are other good choices. Saturated fat should be limited to no more than 3 g of fat for every 100 calories.

    Dinner Plate

    • When preparing meals, divide your plate in half. On one half, fill the plate with non-starchy vegetables such as summer squash, green beans, leafy vegetables and tomatoes. On the second half of your plate, divide the plate again. On one half, put 3 to 4 oz. of protein, which is equivalent to a deck of cards. On the other half of the plate, put carbohydrates such as half a cup of peas, a slice of bread or a small potato. You can have 8 oz. of skim milk. Use artificial sweetener in your coffee or tea. Sugar-free drinks are fine. For dessert, have a small slice of fruit or sugar-free gelatin or pudding.

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