Eating plan for prediabetes and high cholesterol: Foods that are a go and those to steer clear of
For individuals grappling with prediabetes and high cholesterol levels, adopting a balanced diet can significantly aid in managing these conditions. Here are some dietary recommendations to consider.
People with prediabetes and high cholesterol would likely benefit from following a combination of the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets. These diets emphasize fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, and moderate amounts of fish and poultry, while limiting red meat and saturated fats.
Key recommendations include choosing foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, to help stabilize blood sugar and reduce cholesterol levels. Healthy fats, like olive oil and omega-3 rich fish (e.g., salmon), support heart health and improve lipid profiles. Saturated fats, found in red and processed meats, skin-on poultry, fried foods, and high-fat dairy, should be limited to less than 10% of daily calories to help reduce cholesterol and cardiovascular risk.
Moderate red meat intake is advised, and breaded, fried, or high-sodium meats should be avoided as they can raise blood cholesterol and worsen blood sugar control. Refined carbohydrates and sugary foods, like white bread, pastries, sugary drinks, and sweets, should also be limited as they spike blood sugar and contribute negatively to cholesterol levels.
The Mediterranean diet’s emphasis on plant-based, whole foods with moderate fish and poultry aligns well with DASH’s recommendations to reduce sodium and saturated fat while increasing potassium-rich vegetables and whole grains.
In addition to these dietary changes, fresh fruits are generally preferred over dried fruits due to their lower carbohydrate content. A good rule of thumb is to eat 6 servings of non-starchy vegetables per day. Alcohol should be limited or avoided.
Ultra-processed foods, such as chips, sweets, crackers, processed bakery goods, processed meats, and deli meats, have been linked to increased obesity levels and a higher likelihood of LDL cholesterol and type 2 diabetes. Therefore, it's essential to avoid or limit these foods.
Plant-based options for protein include beans and legumes, whole grains, soybeans, lentils and pulses, tofu, and tempeh. Animal-based options for protein include chicken, turkey, fish, Greek yogurt, low-fat cheese, and eggs.
Sugary drinks such as soda, processed fruit juice, energy and sports drinks, sugary coffees, and teas increase the risk of cardiovascular problems in some people with type 2 diabetes. To prevent the progression from prediabetes to type 2 diabetes, doctors may suggest following a nutritious, balanced diet.
The DASH and Mediterranean diets can help reduce both insulin resistance and cholesterol, making them suitable for people managing both blood sugar and cholesterol levels. Whole foods, such as fresh fruits, vegetables, and lean cuts of meat, are beneficial for people living with prediabetes and high cholesterol.
In conclusion, a balanced diet that emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting highly processed, fried, sugary, and fatty animal products, can effectively manage prediabetes and high cholesterol. It's crucial to consult with a healthcare professional for personalised dietary advice.
- Individual managing prediabetes and high cholesterol can find significant assistance through a combination of the DASH and Mediterranean diets.
- These diets prioritize fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, and moderate fish and poultry.
- Foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, can help stabilize blood sugar and decrease cholesterol levels.
- Healthy fats, like olive oil and omega-3 rich fish, support heart health and improve lipid profiles.
- Limiting red meat and saturated fats is essential to help reduce cholesterol and cardiovascular risk.
- Plant-based protein sources include beans and legumes, whole grains, soybeans, lentils and pulses, tofu, and tempeh.
- Refined carbohydrates and sugary foods should be limited as they adversely impact both blood sugar and cholesterol levels.
- Ultra-processed foods have been linked to increased obesity levels and a higher risk of LDL cholesterol and type 2 diabetes.
- Fresh fruits are preferable to dried fruits due to their lower carbohydrate content, and six servings of non-starchy vegetables should be consumed daily.
- The DASH and Mediterranean diets can help reduce both insulin resistance and cholesterol, making them ideal for people managing both blood sugar and cholesterol levels.
- It's crucial to seek personalized dietary advice from a healthcare professional for effective management of prediabetes and high cholesterol, emphasizing health-and-wellness, fitness-and-exercise, nutrition, and weight-management, and considering chronic-diseases like diabetes, prediabetes, colitis, COPD, and even cardiovascular-health.
