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If you have diabetes, you would think that it would be enough that you have to deal with the disease itself and all of the symptoms it causes… From the need to run back and forth to the bathroom throughout your day, to your blurry vision, nausea, and the extra weight around your middle.
Unfortunately, for diabetics, the problems they face don’t stop there.
Because of the effect diabetes has on your kidneys, it can also lead to hypertension.
And, over time, those blood sugar problems also damage your blood vessels as well as the nerves that control your heart. This means that the longer you live with diabetes, the more likely you are to also end up with heart disease.
It doesn’t really seem fair, does it?
You start out with one disease and end up with multiple serious health conditions.
Luckily though, there is an answer — one that may help not only to lower your blood pressure and risk of heart disease but also to help control your blood pressure.
And, it’s super easy, can be done at home, and doesn’t involve taking a prescription drug loaded with dangerous side effects.
Just one change
Okay, I’m going to tell you the secret just a little early and then I’ll explain why it’s so important…
If you want to control your blood pressure, blood sugar, and heart disease risk, you’ve got to increase the amount of fiber in your diet.
Before you worry that it sounds too simple to be true, you should know that two separate studies back it up. So, let’s dig into them…
The first study, reported in the New England Journal of Medicine, found that eating 50 grams of fiber per day gives you significantly better control of your blood sugar than if you eat less of the good stuff.
And, here’s where it gets really interesting…
The second study — the results of which just came out — found that getting enough fiber in your diet actually packs a triple punch because it has the power to:
- Lower your blood pressure
- Reduce your cholesterol
- Improve your fasting glucose
All of which decreases your risk of heart disease!
Here’s what they found…
The actual numbers
The researchers tracked participants’ fiber intake for a period of six months to ensure they ate between 29 and 38 grams of fiber per day — which is more than most people eat. Most Americans consume only 10 to 15 grams per day.
And the results were impressive…
Participants on a high fiber diet experienced significant improvement in multiple cardiovascular risk factors, including:
- A 9 percent reduction in serum cholesterol
- A 23 percent reduction in triglycerides
- A 15 percent reduction of systolic blood pressure
- And, a 28 percent reduction of fasting glucose
According to the researchers, these results demonstrate without a doubt that a high fiber diet is not only important to help control diabetes and hypertension but to protect against heart disease.
That means that if you have diabetes, it’s time to get more fiber! Chia seeds, nuts, beans, avocadoes, and brown rice are all great sources to include in your daily diet. So, eat up.
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- Diabetes Early Symptoms and Signs — MedicineNet
- The link between diabetes and hypertension — Medical News Today
- Diabetes, Heart Disease, and Stroke — The National Institute of Diabetes and Digestive and Kidney Diseases
- Diabetes Education — Joslin Diabetes Center
- High fiber diet associated with reduced CV risk in hypertension, type 2 diabetes patients — EurekAlert!