Heart disease and diabetes are often found together, the National Diabetes Information Clearinghouse claims. In fact, if you have diabetes your chance of suffering from heart disease is double that than someone without. High blood pressure, also known as hypertension, is a risk factor for heart disease. For diabetics who also have high blood pressure, the foods you choose need to not only help treat your diabetes, but aim to lower blood pressure as well.
Yams
Yams, the orange starchy vegetable common on Thanksgiving dinner tables, are an ideal food for diabetics with high blood pressure year round. Unlike other starchy vegetables like white potatoes, yams are low in the glycemic index, or GI, Harvard University reports. The GI is an important consideration for people with diabetes. The GI indicates how quickly a carb gets digested and absorbed into your body. Foods with a high GI are likely to cause blood sugar spikes, which can make blood sugar challenging to control. On the other hand, low GI foods like yams give your body carbs gradually over time, preventing peaks and valleys with your blood sugar.
In addition, yams are low in sodium -- a contributor to high blood pressure. A cup of boiled yams contains only 17 mg of sodium, Peer Trainer reports.
Greek Yogurt
Yogurt and other dairy products are low in sugar and sodium. Harvard University claims that the GI of yogurt with fruit is only 27 -- less than half of the GI of other snack foods like graham crackers and rice cakes. While almost any low-fat yogurt will do, opt for those with no added sugar. Unsweetened Greek yogurt contains only 9 g of carbs and 85 mg of sodium. Yogurt pairs well with other diabetic friendly low-sodium foods like blueberries, whole-grain cereal and oats.
Walnuts
Walnuts are a low-sodium, low-carb and low-sugar on-the-go snack. Even better, a healthy diet that includes walnuts may help reduce out of control insulin levels in diabetics, Science Alert reports. The healthy monounsaturated fats in walnuts help reduce inflammation -- a bodily process that can worsen insulin resistance.
Walnuts don't have to be eaten only as a snack. They can be used on salads, in parfaits or as part of low-carb desserts. Raw walnuts with no added salt will help to keep blood pressure under wraps.
References
- National Heart Lung and Blood Institute: Your Guide to Lowering Blood Pressure: What Is Blood Pressure
- National Diabetes Information Clearinghouse: Diabetes, Heart Disease, and Stroke
- Peer Trainer: Yams
- Peer Trainer: Fage Greek Yogurt
- Harvard School of Public Health: Glycemic Index and Glycemic Load for 100+ Foods
- Science Alert: Walnuts Help Diabetes Control
