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| Welcome back! Today, we'll focus on how nutrition can support kidney function, paying special attention to preventing and managing the two main risk factors for kidney disease: diabetes and high blood pressure. |
| Kidney-friendly diet basics |
| Your diet plays an important role in maintaining kidney health, particularly by helping to prevent or manage diabetes and high blood pressure. Here are the key principles: |
| • | Control blood sugar: Choose foods with a low glycemic index to help manage blood sugar levels. | |
| • | Reduce sodium: Limit sodium intake to help control blood pressure. Aim for less than 2,300 milligrams per day. | |
| • | Focus on fruits and vegetables: The Mediterranean diet includes plenty of both, and is delicious and nutritious. It may help manage high blood pressure, protect your heart, and prevent diabetes. | |
| • | Increase fiber: High fiber foods can help control blood sugar and promote heart health. | |
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| • | Stay hydrated: Drink adequate water, unless your doctor advises fluid restriction. | |
| Foods that can help manage blood sugar and blood pressure |
| • | Berries: Rich in antioxidants and fiber, berries like blueberries and strawberries have a low glycemic index and may help lower blood pressure. | |
| • | Leafy greens: Spinach, kale, and collard greens are high in potassium, which can help manage blood pressure. They're also low in carbohydrates, making them excellent for blood sugar control. | |
| • | Whole grains: Foods like oats and quinoa are high in fiber, which slows digestion and helps prevent blood sugar spikes. | |
| • | Fatty fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help reduce inflammation and lower blood pressure. | |
| • | Legumes: Beans, lentils, and chickpeas are high in fiber and protein, helping to stabilize blood sugar levels. | |
| • | Nuts and seeds: Almonds, walnuts, and flaxseed provide healthy fats, fiber, and magnesium, which may help lower blood pressure. | |
| • | Garlic and onions: These flavorful additions may help lower blood pressure and provide antioxidants. | |
| Learn more about which foods to include and limit with type 2 diabetes and high blood pressure. |
| Foods to limit |
| To help manage diabetes and high blood pressure, it's important to limit: |
| • | Added sugars: Found in sodas, candies, and many processed foods, these can spike blood sugar levels. | |
| • | High sodium foods: Processed meats, canned soups, and fast food are often high in sodium. | |
| • | Saturated and trans fats: Found in fried foods, baked goods, and fatty meats, these can contribute to heart disease. | |
| • | Refined carbohydrates: White bread, pasta, and rice can cause rapid increases in blood sugar. | |
| Need inspiration for low sugar or low carb meals? Sign up for our Eat Well newsletter and get personalized recipes! |
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| Making informed food choices is a crucial step toward protecting your kidney health. Remember, small changes can lead to significant improvements over time. |
| Tomorrow, we'll explore lifestyle changes that can support your kidney health. Until then, why not try incorporating one new kidney-friendly food into your diet? |
| Stay tuned, and keep those kidneys happy! |
