If you're one of the 37 million people in the United States with type 2 diabetes, you've likely been told to keep an eye on both your blood sugars 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. Plus, 2 out of 3 people with diabetes are diagnosed with high blood pressure.
Though the stats can be alarming, there are steps we can take to lower our 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 carbs and added sugars. Aim for good blood sugar control and incorporate regular exercise with the ultimate goal of at least 150 minutes per week of moderate-intensity exercise.
Related: Best and Worst Foods for Healthy Blood Pressure
Lastly, if you're overweight, losing weight can help improve your blood sugars and protect your heart. 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.
Untreated or unmanaged diabetes leads to chronically high blood sugars. When excess sugar is circulating through our blood, eventually our small blood vessels are damaged. When our blood vessels are injured, they stiffen and narrow, which eventually leads to high blood pressure. 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 and a nutritious diet is a great prevention strategy too!
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.
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.
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.
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.
1 cup blackberries
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.
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.
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.
