What's on Your Plate: Controlling Diabetes and High Blood Pressure
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What's on Your Plate: Controlling Diabetes and High Blood Pressure

How important is it to control my diabetes and high blood pressure? What diet and life style changes do I make to control diabetes and high blood pressure?

According to the Cleveland clinic there are at least 65 million Americans suffering from high blood pressure. You can have high blood pressure (hypertension) for years without any symptoms. When you began to have signs and systems of dull headaches, dizzy spells, more nose bleeds that is normal, this may be signs that your blood pressure has reach a severe or life threatening stage.

As defined by staff at the Mayo Clinic, high blood pressure is a common condition in which the force of the blood against your artery walls is high enough that it may eventually cause health problems... Blood pressure is determined by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.

Diabetes negative effects on the arteries, can predispose them to atherosclerosis (hardening of the arteries) and increase your risk of developing high blood pressure and other cardiovascular problems to include blood vessel damage, stroke, kidney failure, heart failure, or heart attack.

Blood pressure readings vary, but in general your blood pressure should not go above 130/80. Having a normal blood pressure is important in themanagement of diabetes and high blood pressure. . You can help prevent and control diabetes, high blood pressure, and its complications by taking positive control of your blood sugar and sodium levels  - start with what and how you eat.- what's on your plate?

Lifestyle changes to control your diabetes and high blood pressure

Take control of your life and health by making healthy lifestyle changes. Make the right choices and stand fast to your choices. Medications, prescribed by your doctor can work in helping you control your high blood pressure. Maintaining a healthy lifestyle is important -start with what and how you eat.- What's on your plate?

Eating a Healthy Diet and Why

The Dietary Guidelines for Americans, 2010 provides nutrition information for people 2 years of age and up. It is basically telling you to eat foods low in fat, low in sugar, eat lots of natural fruits and vegetables, and moderate your consumption of red meats. Pair food combinations with high levels of potassiumin to receive optimal bebefits  to help prevent high blood pressure.

The Fruits and Vegetables Color Wheel

Following the “Fruits and Vegetables Color Wheel” eating at least 5 to 9 servings of fruits and vegetables per day will help you in your fight against diabetes, high blood pressure, and heart disease. Fruits and vegetables are a great source of vitamins, minerals, are low in calories, regulate blood sugar and provide stable energy.


When eating red fruits and vegetables including tomatoes, berries, peppers, and radishes, you take in nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support joint tissue in people suffering with arthritis.


Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.


Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.


Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. These nutrients reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.


Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin which support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an ant carcinogens in the digestive tract, and limit the activity of cancer cells.

Whole Grains

Consuming essential amounts of recommended, daily, allowances of natural oat products is an important factor in controlling high blood pressure. A powerful source of complex carbohydrates and a great source for long term energy, eating grains can help you control cholesterol and balance secretion of hormones like insulin. It also helps to decrease appetite and lower your body weight, which is another important facet of high blood pressure control.

Lean Meats

When you think of leans meats you traditionally think of white meat poultry, fish, and lean pork. You can decrease your animal proteins with high-protein meat alternatives to include Tofu, Tempeh, mushrooms, quinoa, and legumes. If you prefer red meats, choose those cuts of meats that are lean in fat.

Government labeling guidelines state that for a cut of beef to be labeled lean it must contain less than 10 grams of fat, 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3.5 ounce serving. To qualify for extra lean labeling status, a cut of meat needs to have less than 5 grams of total fat, 2 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3.5 ounce serving. Meats low in fats is eye, of round, brisket-flat half, and 95 percent lean ground beef.

Decreasing salt in your diet

You need salt to live, the function of blood, adrenal glands, liver, kidneys, and heart is dependent on salt. Your ability to digest foods is due to salt. People 51 years of age or older and Asian-American and African-American who have hypertension, diabetes or chronic kidney disease, may want to consider reducing their sodium level to 1,500 milligrams (mg) a day. The recommended sodium level for healthy people is 2,300 mg a day or less. A positive step to decreasing your salt – put away the salt shaker.

You know the health risks when suffering from high blood pressure and diabetes and You are aware of what is involved when making lifestyle changes for a healthier life. Now is the time to do it.

What's on your plate?

Great meal plans and recipes on its way.


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Comments (11)

How about a 1/2 - 1 clove of garlic a day...less expensive than prescription meds. Good writing Francina.

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Very well presented and great work on the food colors, easy to be reminded.

Prolific article.

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Great share. Thanks!

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Liked +s & tweeted

Very good info -- voted and tweeted.

Welcome and thank you Graciela for your comments and support