If you take insulin or diabetes pills to control your your healthcare provider know if the dosage of your diabetes medicine needs to be adjusted as …
If you have diabetes high blood pressure
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If you have both high blood pressure and diabetes, you are not alone As many as 20 to 60 of people with diabetes also have high blood pressure The good news is that the following changes can help you control both: Losing weight if you are overweight Eating healthy foods in the right amounts at the right times, and eating less salt and sodium Your doctor and a registered dietitian can help you develop a meal plan that works for you Being physically active, after first talking with your doctor Limiting your alcohol intake Quitting smoking Taking your diabetes and blood pressure medications as prescribed Making changes may be easier than you think Ask your healthcare provider which changes to focus on first Then, make a few small changes at a time With each change, build on your success This booklet can help you get started
Blood pressure People with diabetes who also have high blood pressure are at greater risk for a heart attack or stroke To help stay healthy, the American Diabetes Association ADA suggests a:
Diabetes and A1C If you have diabetes, your doctor can do a blood test called A1C This gives an
estimate of your average blood sugar levels over the past 3 months To help prevent health problems related to diabetes, the ADA recommends an:
Do you know your numbers? Ask your healthcare provider about your A1C and blood pressure numbers Talk about what numbers are best for you
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Are you overweight? Even losing about 10 pounds can improve your blood pressure and A1C numbers How calories work Body weight is a balance of the energy you take in calories from food and the energy you burn calories burned in activity To lose weight, you can take in fewer calories by eating less food, or you can burn off more calories by becoming more active The key is to find what combination works best for you Before you make any changes in your eating or activity plans, talk to your healthcare provider Ask what weight is a healthy goal for you If you take insulin or diabetes pills to control your blood sugar, you may also need to check your blood sugar levels more often This can help your healthcare provider know if the dosage of your diabetes medicine needs to be adjusted as you lose weight
Know your portion size One way to trim calories is to trim the portion of the foods you eat A registered
dietitian can help you learn what portion sizes are best for your weight-loss plan Use measuring cups and spoons at home to help you learn how your usual servings compare with the portions suggested in your meal plan Cut the fat Fat has twice as many calories as protein or carbohydrates To eat less fat, use less butter, oil, or margarine Choose lean meats, replace whole milk with 1 low-fat milk, and prepare foods with less fat broiling, baking, or grilling instead of frying
To learn more about diabetes and weight loss, visit the National Institute of Diabetes Digestive Kidney Diseases at wwwniddknihgov Click on Weight loss control
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To eat healthy, you dont need to buy special foods Whats important is to choose a variety of foods including fruits, vegetables, whole grains, and protein foods such as fish, chicken, meat, and beans To get started, meet with a registered dietitian who can develop a meal plan for you A meal plan is your guide to know what types of foods to eat, how much to eat, and when to eat Be sure your meal plan is one you can live with You want a plan that is easy to fit into your daily schedule, helps you meet your blood pressure and A1C goals, and includes
foods you like to eat
Important
Alcohol can raise blood pressure It can also interact with some diabetes medicines and cause blood sugar to drop too low Ask your healthcare provider if alcohol is safe for you
Below is a general guide However, this 
is not a substitute for your personal meal plan
Fill 1/4 of your plate with starchy foods like potatoes, pasta, or rice
On the side, have fruit and low-fat milk Shake on pepper or other spices and
herbs such as garlic powder and basil instead of salt
Fill 1/2 of your plate with vegetables
Fill no more than 1/4 of your plate with protein foods: lean meat, fish, chicken, turkey, or legumes
To learn more about diabetes and healthy eating, visit the American Diabetes Association at wwwdiabetesorg Click on Healthy Living, then click on Nutrition
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Important
Being active for about 30 minutes a day, 4 or more days a week can help you lower your blood pressure, improve blood sugar control, and burn calories to help you lose weight If you dont do 30 minutes of physical activity at one time, you can try spreading your exercise out over 1 day
Before you start any physical activity program, ask your healthcare provider what type, and
level, of exercise is safest for you Finding whats right for you There are many ways to be active, such as walking, dancing, gardening, biking, and climbing stairs The type of physical activity you choose depends on what you enjoy doing, your age, health, fitness level, and other factors If you have heart, eye, foot, or nerve problems, some exercises can make them worse Work closely with your healthcare provider to tailor a physical activity program that suits your needs Always warm up for 5 to 10 minutes before you exercise This allows you to slowly raise your heart rate, warm your muscles, and help prevent injuries At the end of exercising, cool down for the same amount of time This will allow you to slow your heart rate and breathing If you are not already active, it is important to start out slowly Do 5 minutes of aerobic exercise each day for a few weeks Then add 5 minutes every few weeks until you are up to 20 to 60 minutes of continuous aerobic exercise 3 to 5 times a week Your healthcare provider will help you figure out your exercise goals To learn more about diabetes and exercise, visit the American Diabetes Association at wwwdiabetesorg Click on Healthy Living, then
click on Exercise
Reaching your goals is important because high blood pressure and a high A1C can increase your risk for these health problems: Vision problems, Stroke blindness
Even if you make healthy changes to your lifestyle, your healthcare provider may still feel that medication is needed to help you reach your blood pressure and A1C goals
Heart attack, heart failure Kidney disease, kidney failure Peripheral blood vessel disease Poor blood flow to the legs and feet
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Its important that you take your medications the right way each day This chart can help you keep track of what you take and when to take it
To see how youre doing, write down your blood pressure and A1C goals on this chart When you visit your healthcare provider, record your blood pressure and A1C numbers
Please cut along black dashed line and fold in half
My medication information
Name of medication Taken for How much to take When to take it Color/ Shape
My blood pressure
Date Blood pressure Date Blood pressure
Blood pressure goal
Medication allergies:
Tips Cut this chart out so you can keep it with
you at all times
My A1C level
Date A1C Date A1C
A pillbox may help you keep track of
your
medications
Ask your healthcare provider how often
you need to check your blood pressure and blood sugar at home between office visits; your healthcare provider can show you how Local pharmacies often sell the equipment and supplies you will need
A1C goal
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Physician contact information:
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Source:health.gov
