Diabetes-Friendly Meal Plan for High Blood Pressure

According to the Centers for Disease Control and Prevention (CDC), 37 million people in the United States have Type 2 diabetes. If you're one of them, you've likely been told to keep an eye on both your blood sugar and your heart health. But why?

As it turns out, people with Type 2 diabetes are twice as likely to be diagnosed with heart disease compared to their counterparts, per the CDC. The CDC also states that 6 out of 10 people with diabetes are also diagnosed with high blood pressure. Though the stats can be alarming, there are steps you can take to lower your risk.

First, aim to follow a healthy and balanced diet that includes plenty of heart-healthy potassium and fiber while limiting foods with excess sodium, simple, refined carbs and added sugars.

Aim for good blood sugar control and incorporate regular exercise. The ultimate goal for exercise is at least 150 minutes per week of moderate-intensity exercise or 75 minutes per week of more vigorous activity, plus strength training at least twice a week, as recommended by the American College of Sports Medicine (ACSM).

Lastly, if you're overweight, losing weight may help improve your blood sugar and protect your heart—although some research shows that it's more important to get moving, as this can help with blood sugar management even if the scale doesn't move downward.

We set this plan at 1,500 calories per day, which is a level where most people will lose weight, plus included modifications for 1,200 and 2,000 calories per day, depending on your calorie needs.

How Does Diabetes Impact Blood Pressure?

Untreated or unmanaged diabetes leads to chronically high blood sugar. When excess sugar is circulating through the blood, eventually, small blood vessels are damaged. When blood vessels are injured, they stiffen and narrow, which ultimately leads to high blood pressure. According to the CDC, it can also lead to peripheral arterial disease (PAD), where the vessels that carry blood back to the heart narrow and harden.

Because both diabetes and high blood pressure can be present without obvious symptoms, it's best to seek regular and preventive medical care with your primary care provider. Of course, living a healthy lifestyle with regular exercise, a nutritious diet, getting plenty of quality sleep and controlling stress is a great prevention strategy too!

Diabetes-Friendly Foods to Focus on for High Blood Pressure

Here are several foods that are helpful for blood sugar management and overall health:

• Fish and shellfish
• Poultry
• Eggs
• Beans and lentils
• Leafy greens
• Tomatoes
• Broccoli and cauliflower
• Oranges
• Berries
• Avocado
• Potato and sweet potato
• Winter squash (such as butternut, acorn, delicata)
• Nuts and seeds, including natural nut butters
• Yogurt and kefir
• Olives and olive oil
• Whole grains (oats, quinoa, barley)

How to Meal-Prep Your Week of Meals

1. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 2 through 5.

Day 1

Breakfast (439 calories, 32g carbohydrate)

• 1 serving Avocado & Arugula Omelet
• 1 medium apple, sliced

A.M. Snack (116 calories, 4g carbohydrate)

• 15 unsalted dry-roasted almonds

Lunch (400 calories, 41g carbohydrate)

• 1 serving Chicken & Apple Kale Wraps
• 1 plum

P.M. Snack (62 calories, 14g carbohydrate)

• 1 cup blackberries

Dinner (477 calories, 45g carbohydrate)

• 1 serving Spice-Seared Salmon with Greek-Style Green Beans
• ¾ cup cooked quinoa

Daily Totals: 1,494 calories, 88g protein, 136g carbohydrate, 33g fiber, 71g fat, 1,161mg sodium

To make it 1,200 calories: Change A.M. snack to 1/4 cup sliced cucumbers and omit the quinoa at dinner.

To make it 2,000 calories: Add 20 dried walnut halves to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 2

Breakfast (344 calories, 50g carbohydrate)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 3/4 cup low-fat plain kefir

A.M. Snack (206 calories, 7g carbohydrate)

• ¼ cup unsalted dry-roasted almonds

Lunch (417 calories, 25g carbohydrate)

• 1 serving Spinach & Strawberry Meal-Prep Salad
• ½ cup blueberries

P.M. Snack (30 calories, 8g carbohydrate)

• 1 plum

Dinner (500 calories, 38g carbohydrate)

• 1 serving Sheet-Pan Poblano-&-Corn Chicken Fajitas

Daily Totals: 1,498 calories, 83g protein, 128g carbohydrate, 30g fiber, 80g fat, 1,626mg sodium

To make it 1,200 calories: Omit kefir at breakfast and change A.M. snack to 1/4 cup blackberries.

To make it 2,000 calories: Add 1 medium peach to A.M. snack, add 1 cup low-fat plain Greek yogurt with 1/4 cup chopped walnuts to P.M. snack and add 1/4 cup guacamole to dinner.

Day 3

Breakfast (368 calories, 26g carbohydrate)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach, diced
• 3 Tbsp. chopped walnuts

A.M. Snack (200 calories, 28g carbohydrate)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (417 calories, 25g carbohydrate)

• 1 serving Spinach & Strawberry Meal-Prep Salad
• ½ cup blueberries

P.M. Snack (32 calories, 7g carbohydrate)

• ½ cup raspberries

Dinner (488 calories, 41g carbohydrate)

• 1 serving Chickpea Pasta with Mushrooms & Kale
• 2 cups mixed greens
• 1 serving Lemon-Garlic Vinaigrette

Daily Totals: 1,504 calories, 77g protein, 128g carbohydrate, 32g fiber, 84g fat, 1,245mg sodium

To make it 1,200 calories: Change A.M. snack to 1 plum and omit the side salad at dinner.

To make it 2,000 calories: Increase to 3 Tbsp. natural peanut butter at A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Day 4

Breakfast (344 calories, 50g carbohydrate)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 3/4 cup low-fat plain kefir

A.M. Snack (62 calories, 14g carbohydrate)

• 1 cup blackberries

Lunch (417 calories, 25g carbohydrate)

• 1 serving Spinach & Strawberry Meal-Prep Salad
• ½ cup blueberries

P.M. Snack (206 calories, 7g carbohydrate)

• ¼ cup unsalted dry-roasted almonds

Dinner (458 calories, 45g carbohydrate)

• 1 serving Chicken Puttanesca
• 1 cup cooked whole-wheat spaghetti

Daily Totals: 1,487 calories, 87g protein, 141g carbohydrate, 33g fiber, 69g fat, 1,368mg sodium

To make it 1,200 calories: Omit kefir at breakfast and change P.M. snack to 1/4 cup sliced cucumber.

To make it 2,000 calories: Add 20 dried walnut halves to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 5

Breakfast (368 calories, 26g carbohydrate)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach, diced
• 3 Tbsp. chopped walnuts

A.M. Snack (62 calories, 14g carbohydrate)

• 1 cup blackberries

Lunch (417 calories, 25g carbohydrate)

• 1 serving Spinach & Strawberry Meal-Prep Salad
• ½ cup blueberries

P.M. Snack (116 calories, 4g carbohydrate)

• 15 unsalted dry-roasted almonds

Dinner (529 calories, 51g carbohydrate)

• 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
• 2 cups mixed greens
• 1 serving Lemon-Garlic Vinaigrette

Daily Totals: 1,491 calories, 75g protein, 120g carbohydrate, 30g fiber, 85g fat, 1,359mg sodium

To make it 1,200 calories: Omit walnuts at breakfast, reduce to 1/2 cup blackberries at A.M. snack and change P.M. snack to 1/4 cup sliced cucumber.

To make it 2,000 calories: Add 15 dried walnut halves to A.M. snack and add 1 avocado, sliced, to dinner.

Day 6

Breakfast (344 calories, 50g carbohydrate)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 3/4 cup low-fat plain kefir

A.M. Snack (196 calories, 4g carbohydrate)

• 15 dried walnut halves

Lunch (343 calories, 29g carbohydrate)

• 1 serving Green Salad with Edamame & Beets
• 1 plum

P.M. Snack (145 calories, 12g carbohydrate)

• ¾ cup low-fat plain Greek yogurt
• ¼ cup blueberries

Dinner (485 calories, 27g carbohydrate)

• 1 serving Chicken Hummus Bowls

Daily Totals: 1,513 calories, 92g protein, 122g carbohydrate, 34g fiber, 82g fat, 1,450mg sodium

To make it 1,200 calories: Omit kefir at breakfast, change A.M. snack to 1 plum and reduce yogurt to 1/2 cup at P.M. snack.

To make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch, add 20 unsalted dry-roasted almonds to P.M. snack and add 2 cups mixed greens and 1 serving Lemon-Garlic Vinaigrette to dinner.

Day 7

Breakfast (439 calories, 32g carbohydrate)

• 1 serving Avocado & Arugula Omelet
• 1 medium apple, sliced

A.M. Snack (154 calories, 5g carbohydrate)

• 15 unsalted dry-roasted almonds

Lunch (343 calories, 29g carbohydrate)

• 1 serving Green Salad with Edamame & Beets
• 1 plum

P.M. Snack (76 calories, 11g carbohydrate)

• ½ cup low-fat plain kefir
• ⅓ cup raspberries

Dinner (478 calories, 44g carbohydrate)

• 1 serving Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce
• ¾ cup cooked quinoa

Daily Totals: 1,490 calories, 92g protein, 121g carbohydrate, 32g fiber, 75g fat, 1,342mg sodium

To make it 1,200 calories: Omit apple at breakfast, change A.M. snack to 1/4 cup blueberries and omit kefir at P.M. snack.

To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch and add 10 dried walnut halves to P.M. snack.