Normal blood pressure is vital to life. Blood pressure can become dangerously high, and it can also get too low. and one should take care of there BP level.
Similarly, it goes with sugar, Eating too much-added sugar increases the risk of dying with heart disease.
These two things doesn’t seem like a big disease but if we go careless about them they can harm our health in several manners.
We can lower the risk of diabetes and control our blood pressure
Making healthier food choices is important to manage your diabetes and to reduce your risk of diabetes complications.
Choose healthier carbohydrates
All carbs affect blood glucose levels so it’s important to know which foods contain carbohydrates. whole grains like brown rice, buckwheat and whole oats, fruit, vegetables, pulses such as chickpeas, beans and lentils dairy like unsweetened yoghurt and milk.
Eat less salt
Eating lots of salt can increase your risk of high blood pressure, which in turn increases risk of heart diseases and stroke. And when you have diabetes, you’re already more at risk of all of these conditions.
Eat less red and processed meat
If you’re cutting down on carbs, you might start to have bigger portions of meat to fill you up. Beans, peas and lentils are also very high in fibre and don’t affect your blood glucose levels too much – making them a great swap for processed and red meat and keeping you feeling full.
Eat more fruit and veg
We know eating fruit and veg is good for you. It’s always a good thing aim to eat more at mealtimes and have them as snacks if you’re hungry. This can help you get the vitamins, minerals and fibre your body needs every day to help keep you healthy.
Choose healthier fats
We all need fat in our diet because it gives us energy. But different types of fat affect our health in different ways. Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil and sunflower oil. red and processed meat, ghee, butter, lard, biscuits, cakes, pies and pastries.
Cut down on added sugar
We know cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when you’re trying to cut down on excess sugar. Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.
Be smart with snacks
If you want a snack, choose yoghurts, unsalted nuts, seeds, fruits and vegetables instead of crisps, chips, biscuits and chocolates. But watch your portions still – it’ll help you keep an eye on your weight.
Drink alcohol sensibly
Alcohol is high in calories, so if you do drink and you’re trying to lose weight, think about cutting back. Try to keep to a maximum of 14 units a week. But spread it out to avoid binge drinking, and go several days a week without alcohol.
Cut back on caffeine
The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.
Get your minerals and vitamins from foods
There’s no evidence that mineral and vitamin supplements help you manage your diabetes. So, unless you’ve been told to take something by your healthcare team, like folic acid for pregnancy, you don’t need to take supplements. It’s better to get your essential nutrients by eating a mixture of different foods as they increase our body’s immunity. This is because some supplements can affect your medications or make some diabetes complications worse, like kidney disease.
Don’t forget to keep moving
Being more physically active goes hand in hand with eating healthier. It can help you manage your diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.
Try to aim for at least 150 minutes of moderate-intensity activity a week. This is any activity that raises your heart rate, makes you breathe faster and feel warmer.
Taking these steps can reduce the risk of health problems further down the line. so take care of your health from now onwards and keep a check on your sugar and blood pressure level. As your health is everything that matters at the end.
