Sep 20, 2017

The power of the minerals… It's these secret superheroes v high blood pressure

Who knew there was a team of superheroes out there, ready and waiting to put up a fight against the silent killer also known as hypertension.  It’s a complex world when you start talking about high blood pressure and the ripple effect it has on your health, but being aware of it is half the battle. Controlling it is the other half.

This is particularly true if you are at risk of, or are already suffering with, Type 2 Diabetes as High blood pressure is likely to be a factor you are already contending with. It's unclear as to why there is such a significant correlation between the two conditions, but obesity, inactivity and a diet high in fat and sodium are certainly known to contribute to both.

And so it begs the question, if you have high blood pressure are you also a diabetic?  And then, if you are diabetic, do you automatically suffer from high blood pressure?  The answer to both is no. But if you have or are at risk of developing one of these, then the risk of developing the other is significantly increased.  In this situation, awareness and education is the key.

To add a little context, a blood pressure reading of 140/90 is largely considered as normal amongst the general population as well as those with diabetes.  Within the last 10 years, however, it can be said that 67 per cent of adults aged 20 and over, with self-reported diabetes, had blood pressure rates of greater than 140/90.  This is a pretty shocking statistic and highlights the dangers of not being blood pressure savvy; especially when you are at a greater risk of it being high.

And to add to the already complex situation, most pre-diabetics and diabetics with high blood pressure have no symptoms...

There are, however, a number of factors that you can look out for as very high blood pressure, or rapidly rising blood pressure, can cause:


•Vision problems

•Nose bleeds

•Trouble breathing



Being aware of these extreme indicators is very important. And a great way to take control is to have your blood pressure regularly checked by your GP.  For someone with diabetes this should be at least four times a year.  For someone known to suffer with diabetes and high blood pressure, it is also recommended that you self-monitor at home, record the readings, and share them with your doctor. 

It’s apparent that the combination of hypertension and Type 2 Diabetes can be particularly lethal, but with proactive and close monitoring , you can significantly reduce your risk of having a heart attack or stroke.  Check out our guide for other essential health checks you can also carry out.

So, where do the said superheroes feature in this conundrum of high blood pressure and diabetes?

They’re in the form of power minerals! 

Yes…your diet plays an important role too. And some common do’s and don’ts can go a long way to keeping you on track. Sodium always has been, and will continue to be, the blood pressure bogey man. And where possible, you should avoid it. 

But just as important as cutting the sodium is eating foods that are high in at least two of the three power minerals: calcium, magnesium and potassium.  To help put this into reality, we’ve created a list of 13 well-balanced foods that, when added into your diet regularly, should reduce your risk of stroke and heart attack almost in half:

•White beans

•Pork tenderloin

•Fat-free plain yoghurt


•Kiwi fruit

•Peaches & nectarines



•Red bell peppers


•Sweet potato



In a story recently reported by the BBC, 'Type 2 diabetes plan targets those at high risk', changing your diet and doing more exercise are a top priority in the lifestyle change programmes being run by the NHS.

So being blood pressure aware and taking proactive measures to avoid high blood pressure are both sound pieces of advice for anyone at risk of developing or already diagnosed with Type 2 Diabetes.

If you would like to know a little more about the signs and symptoms of diabetes, then register for a free account at today where you can also view hints and tips on energy-boosting recipes and exercise routines.


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