Diabetes And Hypertension: What Can I Eat?

If you suffer from diabetes or high blood pressure, it’s important to include in your diet foods that help control levels of both, and avoid those that can be harmful.
Diabetes and hypertension: what can I eat?

Many people suffer from diabetes and high blood pressure and may find it very difficult to follow a diet that does not include salt or sugar.

However, it is possible to have a healthy diet according to the needs of both conditions. In this article we’ll tell you what you can eat if you suffer from diabetes and high blood pressure.

Advice for people with diabetes and hypertension


It is very important to respect the recommendations of specialist doctors regarding what you can and cannot eat, and which foods are best avoided or reduced in consumption.

In addition to diet, there are habits that can make the difference between having a healthy life and one in which the symptoms of diabetes or hypertension do not allow us to carry out our activities.

Some recommendations that we should take into account:

  • Avoid bad habits, such as being sedentary and smoking. Do not consume alcohol due to its high sugar content.
  • Do not eat processed foods with brine or smoked.
  • Cut down on food salt and avoid keeping the salt shaker on the table. Use herbs such as oregano or rosemary for seasoning.
  • Drink ten glasses of water a day (the first five, throughout the morning).
  • Develop a meal plan with the help of an expert. Slowly chew each mouthful of food and wait 30 minutes to finish eating.
  • Have 3 meals a day every 6 hours and a small snack in between. Measure the amounts and servings ingested daily.
  • Be disciplined in routine and lifestyle. Have an agenda, notebook or feed blog and relate them to moods and symptoms.
  • Take your blood glucose level or blood pressure at the same time each day (eg, after breakfast, before lunch).

What should a diet suitable for diabetes and hypertension contain?

Since the two diseases can appear together, but at different times, it would be good for you to get used to eating a balanced diet.

In case you suffer from diabetes and hypertension, you should be more careful with the foods and drinks you consume, and, above all, with the quantities.

Your regimen should be characterized by being low in sodium, fat and carbohydrates. That would be the general rule. As for the foods you shouldn’t forget, we found:

Foods rich in soluble fiber


They keep fat levels stable and many of them can be used as salt substitutes. At the same time, fiber helps prevent constipation and balance blood pressure.

Among the foods that offer high fiber content and omega 3 fatty acids (also recommended for diabetics and hypertensives) are:

  • Cereals (whole grain, oats, barley, oat and wheat bran, whole wheat)
  • beans and peas
  • Apples
  • Carrots
  • Nuts
  • Salmon
  • Linseed oil
  • tofu


A good diet should always contain vegetables, especially if you have diabetes and high blood pressure. They should be cooked without salt (or very little). Also avoid frying them.

Better to consume them raw, steamed or in the oven, and seasoned with herbs.

Be sure to consume:

  • Garlic and onion
  • Lettuce, cabbage and broccoli
  • Radish
  • Chard and spinach
  • Aubergine


There is a misconception that diabetics cannot eat fruits because they are sweet. However, with exceptions such as bananas, which should be consumed in moderation, all others are allowed.

We recommend that you eat:

  • Orange
  • Tangerine
  • Grapefruit
  • Strawberry
  • Apple
  • Pear
  • watermelon



Eating fish three times a week is very good for your health and perfect for diabetics and hypertensives.

The best ones are the ones called “blue”, because they have omega 3 fatty acids that reduce heart problems and provide vitamins, antioxidants and minerals.

They are recommended so that all cells and organs are kept in good condition.

Among the most recommended, we find:

  • Salmon
  • Sardine
  • horsetail
  • hake
  • Mere

Non-fat dairy products for diabetes and hypertension

They are a good source of calcium and, as they do not contain as much fat as wholegrain products, they prevent overweight and control blood sugar.

Therefore, do not hesitate to consume (always skim):

  • Milk
  • Cheese
  • Yogurt
  • Butter

Be very careful with ready-to-eat and frozen foods, because in most cases they contain a lot of salt.

Also, you should also pay attention to those foods with low sugar content, because, in their composition, they contain sodium (as in the case of certain oat products for breakfast.).

Pay close attention when shopping and read the nutritional table carefully for each item you choose. It will take some time at first, but then you’ll know what’s allowed and what’s not.

To get started, go to the fruits and vegetables section first, and it will be easier to choose healthy foods.

diabetes and hypertension

Don’t forget that in addition to eating a healthy diet, it ‘s essential to exercise three times a week.

Without the need to exercise very strenuous or intense, leave sedentary lifestyle and bad habits aside if you want to live well, even if you have diabetes and hypertension.

Finally, perform all exams recommended by your doctor (or professionals you see regularly).

Ask as many questions as you like, including those you think are obvious or unreasonable. Bring a list of what you eat so the doctor can assess whether the foods are right for you.

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