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  • Blood pressure is the force in the arteries when the heart beats (systolic pressure) and when the heart is at rest (diastolic pressure).
  • For adults, HIGH blood pressure is defined as a blood pressure greater than or equal to 140 mm Hg / 90 mm Hg.
  • What can happen as a result of high blood pressure?
    - High blood pressure is the silent killer. Without warning, high blood pressure can lead to life-threatening conditions such as heart disease, stroke, diabetes and kidney disease.
  • Why should you monitor your blood pressure at home?
    - To be consistently aware of a vital indicator about your overall health
    - Doctors recommend it
    - To see how you’re responding to medication
  • How often should you monitor your blood pressure?
    - Your blood pressure can vary throughout the day and be affected by activity, stress, medications and other factors. This is why you should consult with your healthcare professional to determine how often and when you should monitor your blood pressure.


Dietary Keys To Reducing High Blood Pressure:

  • Fruits and Juices Increase consumption of juices, fruits (especially bananas) and whole grain based cereals to counteract high levels of potassium found in other foods and in your body. 
  • Monounsaturated Fats Increase consumption of products with monounsaturated fats, such as olive oil, in your diet can greatly diminish your risk of high blood pressure and may even eliminate the need to take medication to control the situation.
  • Omega-3 Fatty Acids Increase consumption of omega-3 fatty acids that are commonly found in cold-water fish. These acids are proven to reduce high-blood pressure as well as lower your cholesterol.
  • Whole Oats Increase consumption of whole oats help to help control your high blood pressure. Additionally, they also have positive affects on cholesterol and blood sugar levels.
  • Vitamin C Increase consumption of products containing Vitamin C to battle high blood pressure. This may mean a daily vitamin supplement or be part of an increased consumption of fruits, such as oranges.

Importance of Home BP Monitoring

Doctors, diabetes educators, physician assistants, nurses and other healthcare professionals recommend home blood pressure monitoring for various reasons, including the ability to provide them with better information to understand and manage your high blood pressure.

Many types of hypertension can only be detected by monitoring your blood pressure at home, including:

  • White-coat Hypertension: blood pressure reading is high in doctor’s office but lower at home
  • Masked Hypertension: blood pressure reading is low in doctor’s office but higher at home
  • Morning Hypertension: blood pressure reading is higher in the morning

Additionally, many factors can affect your blood pressure, including physical exertion, emotional fluctuations, medications and stress, so having your blood pressure monitored at a Pharmacy with an in-store device after you have been shopping or walking around might not provide you with the most accurate measurement.

Monitoring your blood pressure at home allows you to more easily get to a relaxed state and the flexibility to take your measurements at various times during the day. By keeping track of your home blood pressure readings, you can provide your healthcare professional with a log of blood pressure measurements over time, which can help them evaluate the effectiveness or need for medication.




1.Drink tomato juice with salt and pepper every morning on an empty stomach.
Per day calorie intake should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates, fats and proteins, respectively.
2.Artificial sweeteners can be used in cakes and sweets for diabetic people (in moderation).

3.Keep a check on over-intake of dry fruits.
4.Diabetics should eat 3 meals in a day with a good meal plan.
5.Have lots of fluid.
6.Have at least two seasonal fruits and three vegetables in a diet plan.
7.Limit intake of alcohol.


High glucose level can be a spoiler to your dental care: "The oral cavity of a diabetic patient is at a high risk of various disorders arising mainly because increased glucose helps various bacteria to thrive in the mouth and multiply, causing impairment of white blood cells that are the body's main defense against various bacterial infections inside the mouth. People with diabetes who smoke are at even a higher risk for the development of thrush and periodontal disease. Smoking impairs the blood flow to the gums, which may affect wound healing in this tissue area," says the diabetic consultant.



Diabetes causes nerve damage and reduced circulation that can be hazardous for your feet. If you have sensory loss in your feet even if your feet develop callus or painful corn, any cut or injury, you will not even realise until it turns into ulcer, gangrene. With poor blood supply and continuing load bearing activities, it's practically impossible to heal the wound under the foot. Hence, the diabetic population needs to keep their feet in a safe and secure environment at all times.


Those who have weight issues are generally prone to Type 2 diabetes hence it is important to lose weight and more important for diabetics to lose unnecessary weight. This is further enforced by the nutritionist, "Watch your weight. Maintaining a healthy weight helps in controlling diabetes."

. It's not about your diabetes — It's about your life

Ask yourself:

  • What do I love to do?
  • What things about diabetes keep me from doing it?
  • What are some solutions?
  • How can making an action plan help?

2. It's not just about blood sugar

Heart disease and stroke are the big killers for people with diabetes. Here's how to lower your chances:

  • If you use tobacco, quit.
  • Keep your blood pressure at or below 129/79.
  • Consider taking a statin drug.
  • Ask your doctor about ACE-inhibitors.
  • Talk to your doctor about whether a daily aspirin is right for you.
  • Make healthy lifestyle choices.

3. Stress makes everything worse

Stress can get in the way of taking care of yourself and managing your diabetes.

  • Find out what's causing stress in your life.
  • Learn ways to reduce or cope with daily stressors.
  • Schedule something fun for yourself on a regular basis.

4. Exercise makes everything better

Exercise is good for everybody. It gives you more energy, reduces stress, helps you relax, and makes it easier to fall asleep.

  • Work towards doing at least 30 minutes every day.
  • Make it fun, not a chore.
  • Try a pedometer.

5. Don't diet — Make healthier food choices

Find a healthier way of eating that you can stick with for life.

  • Instead of thinking about food as either "good" or "bad," think about which foods support good health.
  • Eat a variety of foods to make sure you're getting the vitamins and minerals your body needs.
  • Talk to your dietitian to find a meal plan that works for you.

6. Be smart and use your "flashlight"

Your blood sugar monitor helps you see in the dark, like a flashlight. Test your blood sugar to get information you can use, for example:

  • When you first wake up in the morning.
  • Before or after meals.
  • Before, during, and after exercising.
  • Whenever you feel "odd."

7. Get regular checkups

Keeping regular appointments with your doctor and getting tests and screenings on time, helps you be an active partner with your health care team.

  • Know what questions to ask.
  • Write them down ahead of time.
  • Let your doctor know at the beginning of each visit what specific things you want to talk about.

8. Make sure you're not depressed

It's often hard for people to know when they're depressed. Here are some common signs:

  • Feeling down, blue, hopeless, sad, or irritable
  • Not enjoying activities that used to be enjoyable
  • Feeling as though you're letting other people down
  • Trouble concentrating
  • Tired all the time, no energy
  • No interest in food
  • Overeating
  • Trouble falling asleep
  • Feeling like life isn't worth living

9. Write down your care plan

Work with your doctor to design a diabetes care plan that's right for you. Be sure to include:

  • What drugs you're taking and why you're taking them.
  • Your daily targets for the numbers you can control.
  • The goals you want to achieve.
  • Who you should call and when.

10.Diabetic blood control - monitor your blood sugar at least twice (preferably three times) a day - before meals. Check your glucose levels before breakfast, lunch, dinner or before your evening snack (about 9 pm). Bring these numbers to your doctor. Your doctor will help you with diabetes blood control by offering suggestions to improve your diabetic monitoring.

11.Take your diabetic medication correctly - read and following directions, watch expiration dates, and pay attention to any warning labels. Your diabetic medication is meant to help you with diabetes management, so take care in using it correctly.

12.Read food labels - the first thing to look at is SERVING SIZE. Then look at the carbohydrate per serving. Look also at the fat and calories, if appropriate. Do NOT look at the grams of sugar!

13.Eat at regular times - try to stay within 1 hour each day of the usual meal times. Controlling your eating schedule will help you with diabetes blood control and make your diabetic monitoring easier.

14.Learn the carbohydrate count of foods in the portions you commonly use. Use measuring cups for cereals, pasta, rice, soups and beans. Count out a serving of crackers, pretzels, chips and nuts. Consider how carbohydrates break down in your system, not just the quantity of carbs in your diet. Carbohydrate control is essential in diabetes blood control.

15.Living with diabetes doesn't mean you can't eat out. Just make better selections when dining out. Eat smaller portions, ask for the food to be prepared in wine, not oil, order salad dressing on the side and dip and dip your fork. Avoid "sugar free" desserts and have a bite of a regular dessert.

16.Exercise - with your doctor's approval, do some type of daily walking, biking, swimming, dancing or aerobics. The best time to exercise is generally about 30-60 minutes AFTER breakfast or dinner. Exercise can help improve your body's use of insulin, giving you better diabetes blood control.

17.Examine your feet daily - do this with a mirror after you bathe. Diabetics are more prone to foot problems, so make sure that proper foot care is part of your diabetic monitoring. Always wear proper fitting shoes. Do not go barefoot or wear sandals.

18.Don't forget about your heart! Heart disease causes sixty five percent of deaths related to diabetic complications. However, diabetic monitoring can help you prevent this problem. Maintain good body weight, exercise and decrease the saturated fats. This will go a long way towards better diabetes blood control and preventing heart disease.

Know your A1c Hemoglobin number - this is the measurement of sugar over the past three months which tells the degree of diabetes blood control.



A diabetes diet is simply eating a variety of nutritious foods in moderation at set times of the day, according to DIABETOLOGISTS. A diagnosis of diabetes is not a life sentence; you can still enjoy foods you love. The difference is eating to prevent health complications while improving the quality of your life.


Not all fats are bad; however, saturated and trans fats contain little nutrition, increase your risk of heart disease and have a lot of calories. It is necessary to control all of these when trying to maintain your blood sugar levels and control your diabetes. Sources of saturated fats are red meats, whole-fat dairy and eggs. Limit your intake to 7 percent of your daily caloric intake, or whatever your doctor advises.

Cookies, cakes, pastries and chips contain trans fats, which should account for 1 percent of your total daily calories. Consuming too much of both of these fats also increases your weight -- another risk factor for diabetes -- and high cholesterol.

Fiber-Rich Foods

Fiber comes from all parts of plants your body cannot digest or absorb, as MayoClinic.com explains. These include whole-wheat flour, wheat bran, rolled oats and legumes, such as beans and lentils. Not only do fiber-rich foods decrease your risk of heart disease, they also regulate blood sugar levels because they take longer for your body to absorb.

White Sugar

Foods containing white sugar, such as white rice and bread, processed foods, candy, soda, sweetened fruit juice, sweet cereal and candy, are off limits. These cause your blood sugar limits to skyrocket quickly, and provide no nutritional value. You can eat pasta, rice and potatoes, but within the boundaries of your personal caloric and carbohydrate limitations.


Fish is a good option over high-fat meats when you are choosing a protein for lunch or dinner.all contain omega-3 fatty acids, a healthy fat .These fats also contribute to weight loss, a way to maintain and control your diabetes.


Alcohol is a definite don't when you have diabetes. The National Diabetes Information Clearinghouse explains that alcohol is full of calories and sugar;Before drinking alcoholic beverages, speak with your doctor.




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