It is very important for individuals with hypertension and diabetes to eat a well-balanced diet that is suitable to their health issues. The following is a sample menu for an individual who suffers from hypertension and has the early signs of diabetes. The proposed menu contains dishes with ingredients and cooking methods that will help the client to control their blood pressure and blood sugar levels.
Individuals who are diagnosed with both high blood pressure, also called hypertension, and diabetes are at high risk of developing heart disease, stroke, kidney disease, and other health problems as well. An individual’s diet can have a direct effect on their problems with blood pressure as well as diabetes. Foods that contain ingredients such as salt, alcohol, and caffeine can increase one’s blood pressure while carbohydrates and sugars can affect the blood sugar levels. These ingredients should be greatly reduced and eliminated where possible in the diet of those who suffer with both diseases. (Joslin Diabetes Center, 2014.). (Blood Pressure Association, 2008.).
Fruits and vegetables are important for an individual who suffers from high blood pressure and diabetes. They are rich in vitamins, minerals, antioxidants, and fiber which improves both blood sugar and blood pressure levels. Portion sizes must be appropriate; however, as fruits and vegetables have carbohydrates which are turned into sugar by the body. Tomatoes, avocado, spinach, broccoli, cabbage, carrots, peas, citrus fruits, apples, pears, and berries are just a few examples of fruits and vegetables that are rich in nutrients. (McLaughlin, 2013.).
Whole grains are also important to include in the diet of someone with high blood pressure and diabetes. This is due to the high amounts of fiber and nutrients they contain. The low-glycemic carbohydrates they contain help to maintain blood sugar levels that are healthy. Foods that contain whole grains include breads, tortillas, pasta, cereals, brown and wild rice, and quinoa. These foods should contain whole grains as their primary ingredients and be low in added sugars. (McLaughlin, 2013.).
Lean proteins are also great for those with both diabetes and high blood pressure as high-fat proteins can raise blood pressure. Lean proteins, which are low in saturated fats, can not only help with blood pressure levels, they can also help to balance blood sugar levels as well. They are also very healthy for the heart. Red meat, whole milk, and dark meat poultry with the skin should be replaced with chicken and turkey breasts with the fat and skin removed, fish, and low-fat milk. These proteins should be cooked using low-fat methods including steaming, baking, and grilling. Olive and canola oils can be used lightly if needed. (McLaughlin, 2013.).
Deep Dish Taco Pizza with Turkey Meat (Time Inc. Lifestyle Group, 2014.).
• Lean Turkey
• Chopped Onion
• Diced Tomatoes
• No Salt Mexican Seasoning
• Salt-free Homemade Pizza Dough
• Low-fat Shredded Cheddar and Skim Mozzarella Cheese
• Sour Cream
Lean turkey is low in saturated fats which are good for the heart. Adding in vegetables such as chopped onions and tomatoes help to boost the amount of nutrients such as vitamin C in the dish. Tomatoes are also rich in lycopene, an anti-oxidant which can be taken to help prevent heart disease. The Mexican seasoning and pizza dough do not contain salt making the dish low in sodium. The cheeses are also low in fat as well. The sour cream is added for taste. The dish is baked which is a low fat cooking method.
Snapper with Tomato-Caper Salsa (Snapper With Tomato-Caper Topping, 2014.).
• Grape Tomatoes
• Capers (Drained)
• Fresh Lemon Juice
• Olive Oil
• Chopped Fresh Basil
• Crushed Red Peppers
• Fresh Parsley
• Lemon Wedge for Garnish and Squeezing
The fish is lean and packed with protein and Omega-3 fatty acids which help to lower blood pressure in individuals suffering from hypertension (University of Maryland Medical Center, 2014.). It is also low in carbohydrates. The caper and tomato-based salsa adds vitamins to the dish. The olive oil is a low-fat oil that can be used with low-fat cooking methods. Fish is also known to lower blood pressure in individuals. The basil, parsley, and red peppers are added for taste. The dish is broiled which allow for low fat cooking. (Raisbeck, n.d.). (American Heart Association, 2014.).
Seared Chicken with Avocado
• Blackened Seasoning
• Skinless Boneless Chicken Breast
• Olive Oil
• Peeled Avocado
• Fresh Cilantro
• Chopped Fresh Jalapeno (Seeded)
• Fresh Lime Juice
• Lime Wedges For Garnish and Squeezing
• Pinch of Salt
Avocados are rich in unsaturated fats, fiber, ad vitamins such as E that are healthy for the heart. The skinless chicken breast is a low-fat protein and also high in potassium which is also healthy for the heart. Searing in olive oil makes it a low fat cooking method. (Bruso, 2014.).
Grilled Chicken, Strawberry, and Spinach Salad with Red Wine Vinaigrette
• Thinly Sliced Red Onions
• Baby Spinach
• Toasted Almonds
• Red Wine Vinaigrette
• Skinless Boneless Chicken Breast
Spinach is low in calories and high in fiber, potassium, folate, and magnesium (Bauer, 2014.). These are great for stabilizing blood pressure levels (Bauer, 2014.). Red onions contain antioxidants that are proven to lower the risk of heart disease and strokes as well as reduce high blood pressure (Onions and Blood Pressure, n.d.). Red wine vinegar effects the cardiovascular system positively by helping to regulate the balance of blood and water in the body and helping to reduce hypertension (Tworek, 2013.).. Strawberries are low in calories and carbohydrates which turn into sugar in the body. They are also high in fiber and water making an individual feel full longer when eaten which helps to lower the amount of carbohydrates consumed. Strawberries also contain anthocyanin which helps to improve blood flow and reduce plaque buildup in the arteries lowering blood pressure. (WebMD, n.d.). (Rod, 2014.). Grilling is a low fat cooking method.
Grilled Cedar Plank Salmon with Green Beans and Whole Grain Basmati Rice
• Untreated Cedar Plank
• Fresh Chives
• Fresh Thyme
• Pinch Salt and Ground Black Pepper
• Thinly Sliced Lemon for Grilling and Garnish
• Green Beans
• Whole Grain Basmati Rice
Salmon which is high in protein has less of an effect on blood sugar as carbohydrates (WebMD, n.d.). The recipe is also low sodium making it also have less of an effect on hypertension. Wholegrain Basmati rice also contains the least amount of glycemic index of all the rice types available for consumption (Schenker, 2014.). This allows it to keep blood sugar at stable levels (Schenker, 2014.). The green beans will also add vitamins to the dish. The chives, thyme, salt and pepper and lemon are added for flavor. Grilling is a low fat cooking method.
Grilled Tomato and Olive-Stuffed Portobello Caps with Whole Wheat Couscous and Mixed Green Salad (Eating Well, 2005.).
• Chopped Plum Tomatoes
• Shredded Part-Skim Mozzarella Cheese
• Chopped Kalamata Olives
• Minced Garlic
• Extra-Virgin Olive Oil
• Finely Chopped Fresh Rosemary
• Freshly Ground Pepper
• Portobello Mushroom Caps
• Lemon Juice
• Reduced-Sodium Soy Sauce
• Whole Wheat Couscous
• Mixed Greens
This meatless dish is full of healthy vegetables that contain various vitamins, antioxidants, and other nutrients. The cheese adds a low-fat protein and dairy product to the meal. The olives and olive oil are also low fat, help to lower blood pressure, and keep blood sugar levels stable as well (DiabeTV, 2014.).. Using reduced-sodium soy sauce allows for a low salt level helping to lower blood pressure. The whole wheat couscous keeps down the amount of carbohydrates in the dish which helps to keep blood sugar levels stable. The garlic, rosemary, pepper, and lemon juice are used for flavor. Grilling is a low fat cooking method.
Grilled Artichokes (Grilled Artichokes Recipe, 2005.).
• Large Artichokes
• Extra-Virgin Olive Oil
• Pinch of Salt and Freshly Ground Pepper
Artichokes are great for diabetics as they have anti-hyperglycemic effects by helping to lower blood sugar when added to the diet. Artichokes help to lower blood pressure as well. They also contain various antioxidants that are beneficial to the diet. Grilling the artichokes is a low fat cooking method. (Artichoke Leaves Diabetes No Chance, 2013.). (Artichoke: Uses, Side Effects, Interactions and Warnings, 2009.).
American Heart Association. (2014, February 19). Eat More Chicken, Fish and Beans than Red Meat. Retrieved September 14, 2014, from http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Eat-More-Chicken-Fish-and-Beans-than-Red-Meat_UCM_320278_Article.jsp#mainContent
Artichoke Leaves Diabetes No Chance. (2013, November). Retrieved September 14, 2014, from http://suppversity.blogspot.com/2013/11/artichoke-leaves-diabetes-no-chance.html
Bauer, J. (2014). 8 Foods to Help Lower Blood Pressure: Spinach. Retrieved September 14, 2014, from http://www.joybauer.com/high-blood-pressure/spinach-for-high-blood-pressure.aspx
Blood Pressure Association. (2008). Blood Pressure : Diabetes and high blood pressure. Retrieved September 14, 2014, from http://www.bloodpressureuk.org/BloodPressureandyou/Yourbody/Diabetes
Bruso, J. (2014, June 18). Are Certain Meats Good to Eat When Having High Blood Pressure? Retrieved September 14, 2014, from http://www.livestrong.com/article/310522-what-meats-are-good-to-eat-when-having-high-blood-pressure/#page=3
DiabeTV. (2014, March 28). ARE OLIVES GOOD FOR DIABETES? Retrieved September 14, 2014, from http://blog.diabetv.com/are-olives-good-for-diabetes/
Eating Well. (2005, July). Grilled Artichokes Recipe. Eating Well Magazine. Retrieved September 14, 2014 from http://www.eatingwell.com/recipes/grilled_artichokes.html
Eating Well. (2005, July). Tomato-&-Olive-Stuffed Portobello Caps Recipe. Eating Well Magazine. Retrieved September 14, 2014 from http://www.eatingwell.com/recipes/tomato_olive_stuffed_portobello_caps.html
Joslin Diabetes Center. (2014). High Blood Pressure and Diabetic Kidney Disease. Retrieved September 14, 2014, from http://www.joslin.org/info/High-Blood-Pressure-and-Diabetic-Kidney-Disease.html
McLaughlin, A. (2013, September 27). Foods to Eat With High Blood Pressure & Diabetes. Retrieved September 14, 2014, from http://www.livestrong.com/article/254093-foods-to-eat-with-high-blood-pressure-diabetes/
Raisbeck, A. (n.d.). Fish to Lower Blood Pressure. Retrieved September 14, 2014, from http://www.foods-healing-power.com/fish-lower-blood-pressure.html
Raisbeck, A. (n.d.). Onions and Blood Pressure. Retrieved September 14, 2014, from http://www.foods-healing-power.com/onions-blood-pressure.html
Rod, M. (2014, May 30). 9 Amazing Health Benefits of Strawberries. Retrieved September 14, 2014, from http://www.care2.com/greenliving/9-amazing-health-benefits-of-strawberries.html
Schenker, S. (2014). Basmati Rice and Diabetes. Retrieved September 14, 2014, from http://www.tilda.com/news/basmati-rice-diabetes
Time Inc. Lifestyle Group. (2014). Deep-Dish Taco Pizza. Retrieved September 14, 2014, from http://www.health.com/health/m/gallery/0,,20307365_11,00.html
Time Inc. Lifestyle Group. (2014). Snapper With Tomato-Caper Topping. Retrieved September 14, 2014, from http://www.health.com/health/m/gallery/0,,20307365_13,00.html
Tworek, D. C. (2013, August 16). Does Red Wine Vinegar Lower Blood Pressure? Retrieved September 14, 2014, from http://www.livestrong.com/article/521594-does-red-wine-vinegar-lower-blood-pressure/#page=3
University of Maryland Medical Center. (2014). Omega-3 fatty acids. Retrieved September 14, 2014, from http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
WebMD. (2009). Artichoke: Uses, Side Effects, Interactions and Warnings. Retrieved September 14, 2014, from http://www.webmd.com/vitamins-supplements/ingredientmono-842-artichoke.aspx?activeingredientid=842&activeingredientname=artichoke
WebMD. (n.d.). Diabetic Diet: 6 Foods That May Help Control Blood Sugar. Retrieved September 14, 2014, from http://www.m.webmd.com/diabetes/features/diabetic-diet-6-foods-control-blood-sugar?page=4