Having both diabetes and high blood pressure greatly increases the risk of serious health issues such as heart attack and stroke.
According to experts, making specific lifestyle changes can significantly improve heart health and overall well-being.
Monitor your blood pressure regularly
Check your blood pressure at home and keep a record to share with your doctor. This helps detect early changes and allows your treatment plan to be adjusted promptly.
Limit salt intake
Too much salt makes your body retain water, increasing pressure in the blood vessels.
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Avoid processed foods, fast food, and canned products, and keep daily sodium intake under 1,500 mg.
Follow a DASH-friendly diet
The DASH diet focuses on fruits, vegetables, whole grains, lean proteins, and low-fat dairy. It helps regulate blood pressure while also improving blood sugar control.
Maintain a healthy weight
Excess weight strains the heart and raises blood pressure. Losing even 5–10 % of your body weight can significantly lower both blood sugar and blood pressure levels.
Exercise regularly
Physical activity strengthens your heart and promotes better blood circulation.
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Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, swimming, or cycling.
Avoid processed and sugary foods
Processed foods often contain hidden salt, sugar, and unhealthy fats that raise blood pressure and damage blood vessels. Choose fresh, whole foods whenever possible.
Quit smoking
Smoking damages blood vessels and causes immediate spikes in blood pressure. Quitting improves circulation, reduces hypertension risk, and protects the heart.
Limit alcohol consumption
Drinking too much alcohol can raise blood pressure and disrupt blood sugar levels.
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Stick to moderate amounts, no more than one drink per day for women and two for men, or avoid alcohol altogether to support heart health.
Manage stress
Chronic stress contributes to high blood pressure and poor blood sugar control.
Try stress-relief techniques like meditation, yoga, deep breathing, or engaging hobbies to calm your mind.
Get enough sleep
Lack of proper rest raises stress hormones that increase blood pressure.
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Aim for 7–9 hours of quality sleep each night to help your body recover and maintain healthy heart function.
Take medications as prescribed
Skipping doses or taking medication inconsistently can lead to dangerous fluctuations in blood pressure and blood sugar. Always follow your doctor’s directions carefully.
Limit caffeine
Caffeine can cause temporary spikes in blood pressure for some people. If you notice this effect, consider reducing your intake or switching to herbal teas.
Stay hydrated
Dehydration thickens the blood and makes the heart work harder. Drink enough water throughout the day to support circulation and energy levels.
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Eat potassium-rich foods
Potassium helps balance sodium levels and relax blood vessels naturally. Good sources include bananas, beans, sweet potatoes, avocados, and spinach.
Work closely with your cardiologist
Managing both diabetes and hypertension requires regular medical supervision.
Routine checkups help ensure your treatment plan remains effective and personalized.
This article is based on information from TBSNews-net.