By Beverleigh H Piepers
One of the most common complaints that comes from the mouth of many diabetes patients is the number of diets they have to remember or follow. It's not unusual to hear a newly diagnosed Type 2 diabetic mutter: "and now I have to follow this too? I already have a diet for my cholesterol and my high blood pressure".
Sure enough, hypertension and diabetes are kissing cousins. The Centers for Disease Control and Prevention states that three out of four diabetics also have hypertension. Like Type 2 diabetes, hypertension significantly ups your heart disease and kidney disease risk.
Believe it or not, but there is such a thing as one stop diet shopping that can combat both your Type 2 diabetes and hypertension.
Cut Processed Food: Processed food, which includes fast food and packaged snacks, tend to be higher in calories, sugar and sodium than unprocessed food. Simply switching from reduced fat chips to an apple is enough to drop your caloric and sodium intake significantly.
For this strategy to be most effective, consider adopting a caveman diet. This diet replicates the eating habits of our caveman ancestors. The caveman diet shuns any man-made food like grains, candy or fast food. A 2009 study out of Lund University found diabetics who adopted this diet lost more weight and lowered their blood pressure more than those that stuck to a typical American Diabetes Association diet.
Drop Pounds (Kilograms): Also, Consumer Affairs notes the intake of processed food is associated with the risk of obesity. Losing weight... and keeping it off... is one of the most effective ways to fight both Type 2 diabetes and hypertension.
In fact, it's quite rare for someone with a healthy weight to have either of these two chronic conditions.
Get Active: A single bout of moderate intensity exercise is enough to significantly boost your insulin sensitivity. Also, exercising helps keep stress under control... an important step towards controlling blood pressure.
DASH Diet: The DASH Diet is a diet plan designed specifically to dramatically lower blood pressure in people with hypertension. Literally dozens of research studies back the plan as one of the most effective interventions for hypertension... often outperforming prescription drugs such as Beta Blockers.
The diet has been adapted to treat many other heart disease risk factors, including diabetes. To try the DASH diet for yourself, start eating generous amounts of fresh fruits, vegetables, whole grains and low-fat meats. Also, make sure to include at least three servings of reduced-fat dairy per day... a crucial part of the DASH diet. The calcium and magnesium in dairy work together to make insulin in your body work more effectively.
One of the most common complaints that comes from the mouth of many diabetes patients is the number of diets they have to remember or follow. It's not unusual to hear a newly diagnosed Type 2 diabetic mutter: "and now I have to follow this too? I already have a diet for my cholesterol and my high blood pressure".
Sure enough, hypertension and diabetes are kissing cousins. The Centers for Disease Control and Prevention states that three out of four diabetics also have hypertension. Like Type 2 diabetes, hypertension significantly ups your heart disease and kidney disease risk.
Believe it or not, but there is such a thing as one stop diet shopping that can combat both your Type 2 diabetes and hypertension.
Cut Processed Food: Processed food, which includes fast food and packaged snacks, tend to be higher in calories, sugar and sodium than unprocessed food. Simply switching from reduced fat chips to an apple is enough to drop your caloric and sodium intake significantly.
For this strategy to be most effective, consider adopting a caveman diet. This diet replicates the eating habits of our caveman ancestors. The caveman diet shuns any man-made food like grains, candy or fast food. A 2009 study out of Lund University found diabetics who adopted this diet lost more weight and lowered their blood pressure more than those that stuck to a typical American Diabetes Association diet.
Drop Pounds (Kilograms): Also, Consumer Affairs notes the intake of processed food is associated with the risk of obesity. Losing weight... and keeping it off... is one of the most effective ways to fight both Type 2 diabetes and hypertension.
In fact, it's quite rare for someone with a healthy weight to have either of these two chronic conditions.
Get Active: A single bout of moderate intensity exercise is enough to significantly boost your insulin sensitivity. Also, exercising helps keep stress under control... an important step towards controlling blood pressure.
DASH Diet: The DASH Diet is a diet plan designed specifically to dramatically lower blood pressure in people with hypertension. Literally dozens of research studies back the plan as one of the most effective interventions for hypertension... often outperforming prescription drugs such as Beta Blockers.
The diet has been adapted to treat many other heart disease risk factors, including diabetes. To try the DASH diet for yourself, start eating generous amounts of fresh fruits, vegetables, whole grains and low-fat meats. Also, make sure to include at least three servings of reduced-fat dairy per day... a crucial part of the DASH diet. The calcium and magnesium in dairy work together to make insulin in your body work more effectively.
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