Great news — many foods that help manage blood sugar are also great for blood pressure! The key is focusing on whole, minimally processed foods that are rich in fiber, lean protein, and key minerals.
Here are some food categories and examples to focus on:
- Vegetables (non-starchy): Broccoli, spinach, green beans Show Full Answer
Great news — many foods that help manage blood sugar are also great for blood pressure! The key is focusing on whole, minimally processed foods that are rich in fiber, lean protein, and key minerals.
Here are some food categories and examples to focus on:
- Vegetables (non-starchy): Broccoli, spinach, green beans, lettuce, cucumbers, Brussels sprouts
- Whole grains: Brown rice, oatmeal, quinoa, whole-grain crackers, popcorn
- Lean proteins: Skinless chicken, fish (like salmon or tuna), beans, lentils, tofu, tempeh
- Low-fat dairy: Skim milk, Greek yogurt, low-fat cheese
- Healthy fats: Olive oil, avocado, nuts, seeds
- Fruits: Berries, bananas (also high in potassium, which helps blood pressure) For blood pressure specifically, it helps to focus on foods rich in these minerals:
- Potassium: Fish, bananas, beans, broccoli, potatoes
- Magnesium: Whole grains, spinach, nuts, seeds
- Calcium: Leafy greens, low-fat dairy, fish with bones
Limiting sodium (salt) to around 2,300 mg per day is also important for keeping blood pressure in check. A DiabetesTeam member shared a helpful tip: "I adjust recipes, always adding more veggies to a dish and using low-glycemic-index carbs as much as possible."
Everyone responds to food a little differently, so working with a registered dietitian can help build a meal plan that fits both your health needs and your lifestyle. Always check with your doctor before making big changes to your diet.
September 3
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