Double trouble of diabetes and hypertension? This diet is just for you

Millions of people across the world are battling the double trouble of diabetes and hypertension together. Do you know that high blood pressure is twice as likely to strike a person with diabetes than a person without diabetes? In a way, you can say that these two diseases often go hand in hand. But you should also know that they can contribute towards worsening of each other’s symptoms.

According to a study available on the National Center for Biotechnology Information, in the the US population, hypertension occurs in approximately 30 percent of patients with type 1 diabetes and in 50 percent to 80 percent of patients with type 2 diabetes. Another study reported that type 2 diabetes mellitus was almost 2.5 times as likely to develop in subjects with hypertension as in subjects with normal blood pressure.

Wonder why diabetes increases the risk of heart diseases?

Diabetes and high sugar levels are not good for your heart, according to Dr Bipeenchandra Bhamre, Cardio-Thoracic Surgeon, Sir HN Reliance Foundation Hospital and Research Centre, Mumbai, “Diabetes makes your arteries smaller and it makes diffuse disease. Also, if you have diabetes, the normal anginal chest pain is not felt as diabetes also destroys the nerves. We call it a silent heart attack.” 

In fact, these two diseases can contribute to many other diseases as well. Hypertension can lead to many complications of diabetes such as eye diseases, kidney diseases, brain problems, and peripheral blood vessels problems.

So what’s the solution, anyway? Well, your diet can help to an extent.

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Diet control is most important for diabetic and hypertension patients to avoid further complications, says Dr Bhamre. 

If you are a diabetic patient, a disciplined life is a word for you to avoid all sweets and excess carbohydrates and fats in your diet. Choose your food and remember your stomach is not a dustbin to put all in it. The quantity of the food is equally important as what you choose to eat.

Here’s the diet you should follow:

You can add these to your diet:

• Cereals
• Beans
• Lentils
• Green vegetables
• Fruits (avoid sugary fruits)
• Whole grains like wheat, oatmeal, brown rice, gram flour, whole oats, and popcorn

You can also add dry fruits like:

• Almonds
• Walnuts
• Kaju 
• Dates
• Plus add seeds

If you are a non-vegetarian, you can eat:

• Eggs 
• White chicken
• Fish

Also, read: Hypertension, diabetes and Covid-19: A trio that raises an alarm

Foods you should avoid

• Avoid the use of cheese, cookies, cakes, fast food, avoid extra additional sugars, avoid sugary beverages, soft drinks, and baked goods
• Processed and refined foods should also be avoided
• Reduce salt intake to 1.5 to 2 gms per day, avoid the use of extra salt in the food
• Foods high in saturated fat
• Completely avoid red meat

The secret to longevity and health is to make lifestyle changes to make good health in the future. So what are these lifestyle changes necessary for good health? Well, physical activity is the key. It is said that what smoking did to the last generation lack of physical activity will do to the next generation.

Technology has made us lazy. If you do any of the following 5 exercises, then you can avoid heart disease:

1. Brisk walking for 40 minutes a day
2. Cycling for 40 minutes a day
3. Running for 30 minutes a day
4. Swimming for 40 minutes a day
5. Any outdoor game for 40 minutes a day

You can also practice yoga 15-20 minutes a day for relieving any personal or work-related stress.