Diabetes, hypertension and heart disease often occur together. According to the National High Blood Pressure Education Program, about 3 million people suffer from both diabetes and hypertension in the United States. The two conditions are risk factors for heart disease, separately and together. Improving your diet will help control your risk of complications from diabetes, hypertension and heart disease.
Calorie Controlled Diet
Calories are necessary and healthy, but too many lead to unwanted and unhealthy weight gain, which can complicate or increase your risk of diabetes, hypertension and heart disease. The calories you consume daily should be controlled to help you avoid unwanted weight gain and reduce the health risks. If you are already overweight, your calories need to be restricted to help you lose the excess weight.
Talk with your doctor or nutritionist to determine how many calories you should be eating every day. Most people consume between 1,500 and 2,500, depending on a number of factors such as gender and age. Once you know how many calories you can consume, stick with it and avoid overindulging.
Control Your Salt
On average, Americans consume 3,400 mg of salt per day. This is significantly higher than the recommended daily salt intake, which falls between 1,500 mg and 2,300 mg for adults. Eating too much salt can contribute to higher blood pressure levels. By limiting your salt intake, you can reduce your blood pressure and lower your risk of heart disease. High blood pressure is risky if you have diabetes, so avoiding other risk factors such as a high sodium intake is beneficial.
Whole Grains
Whole grains are more natural and less processed than refined grains. They retain all the nutrients that refined grains have been stripped of. Eating whole grains can increase your intake of an assortment of heart-healthy nutrients such as fiber.
The consumption of whole grains can reduce your risk of heart disease and diabetes. Whole grains can help keep your weight under control, and the high-fiber content helps block the absorption of excess cholesterol by the bloodstream. Foods that contain 16 g of whole grains are considered one serving, and people need at least 48 g of whole grains per day.
Fats
Certain fats are considered healthy, but some fats should be limited. Others need to be avoid entirely. Trans fats are unhealthy fats, which contribute to high cholesterol levels and increased risk of heart disease. These fats are not a necessary part of a healthy diet. Saturated fats can be consumed in small amounts, but eating too many saturated fats can have similar consequences.
To curb your risks of heart disease and hypertension, eat a diet that is comprised mostly of unsaturated fats. Omega-3 fatty acid, an amino acid found in some healthy fat foods, such as walnuts, flaxseed and fatty fish, can help lower blood pressure and reduce your risk of heart disease.
References
- American Dietetic Associations: Whole Grains Made Easy
- Harvard School of Public Health: The Case for Salt Reduction
- The Mayo Clinic: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- National High Blood Pressure Education Program: Hypertension in Diabetes
- University of Maryland Medical Center: Omega-3 Fatty Acid
