Take Charge of Your Health: How to Support Your Heart and Blood Sugar

Understanding the Link Between Diabetes and High Blood Pressure

November is National Diabetes Awareness Month, an important reminder that small, consistent habits can make a big difference for your health. One area that deserves attention is the connection between diabetes and high blood pressure (hypertension).

Diabetes and hypertension often go hand in hand. In fact, people living with diabetes are twice as likely to experience high blood pressure, which is a condition that affects nearly half of U.S. adults^1,2. Over time, elevated blood sugar levels can damage blood vessels and reduce their elasticity, making it harder for your body to regulate blood pressure³. When diabetes and hypertension occur together, they can significantly increase your risk for heart disease, stroke, and kidney problems⁴.

But here’s the good news: Many of the same habits that support healthy blood sugar can also help keep your blood pressure in check.

5 Healthy Habits for Heart and Blood Sugar Health

1. Choose Heart-Healthy, Blood Sugar-Friendly Foods

   Eat a variety of fruits, vegetables, lean proteins, whole grains, healthy fats, and foods high in fiber. Try to limit sodium, added sugars, saturated fats, and highly processed foods. The Mediterranean diet or DASH (Dietary Approaches to Stop Hypertension) diet are great examples of eating plans that can benefit both heart and metabolic health⁵.

2. Move Your Body Regularly

   Aim for at least 150 minutes of moderate exercise per week, like brisk walking, dancing, cycling, or swimming⁶. Physical activity can help your body use insulin more effectively while strengthening your cardiovascular system⁷.

3. Manage Stress

   Chronic stress can cause spikes in both blood pressure and blood sugar⁸. Try practicing mindfulness meditation, deep breathing, or even taking a few quiet minutes outdoors to lower your stress levels naturally.

4. Prioritize Quality Sleep

   Poor sleep affects hormones that regulate blood sugar and can raise blood pressure over time⁹. It can even increase appetite¹⁰. Adults should aim for 7 - 9 hours of sleep per night¹¹.

5. Monitor Your Blood Pressure Regularly

   High blood pressure often has no symptoms, which is why it’s called “the silent killer.” Regular monitoring at home can help you track your progress, notice changes early, and share results with your healthcare provider.

OMRON offers a wide range of clinically validated blood pressure monitors that make it easy to stay on top of your numbers – anytime, anywhere.

Take the First Step Toward Better Health

By focusing on heart-healthy habits, from nutritious meals to regular monitoring, you can take meaningful steps toward preventing complications and living well with diabetes. Take control of your heart and blood sugar health today.

Explore OMRON’s full line of blood pressure monitors to find the one that best fits your lifestyle.