Meal Plan For Prediabetes And High Cholesterol – Sure, drugs like statins can lower cholesterol. But following a heart-healthy diet like the Eating Plan, or adding to statin drugs, can lower your cholesterol even more. Also lowers LDL (bad) cholesterol
In men and women who had lowered their cholesterol by an average of 20% with statins, adding a diet and exercise program to their lives lowered cholesterol by 19%, and in just three weeks.
Meal Plan For Prediabetes And High Cholesterol
Have shown that a healthy lifestyle can help clear up all the lifestyle problems that damage your arteries, not just cholesterol, but also high blood glucose.
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Here’s another big plus about this meal plan for lowering cholesterol. This will likely help you lose extra weight. This is important for heart health because weight loss, in itself, has been found to lower cholesterol levels.
You shed pounds on the program because it emphasizes regular exercise and an eating plan that does a good job of filling you up with food, but not calories. Hunger is never an issue. Or, as Longevity Center guests often say, “I didn’t know I could eat so much and lose weight at the same time.” This is called a low-calorie-density diet.
Foods proven to lower blood cholesterol are whole foods that are naturally rich in fiber, especially soluble fiber.
Soluble fiber forms a gel that helps bind cholesterol in the stomach, preventing its reabsorption in the body. There is less cholesterol that ends up in the blood, which means less cholesterol for you.
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Beans are the star in this cholesterol-lowering meal plan. And with the wide variety of beans now available, from great heirloom blends to good old Pinto, you’ll never get bored.
Eating one cup of beans each day, such as kidney, navy, pinto, kale, chickpea, or butter beans, can lower cholesterol by 10% in six weeks. A review
A recent study of 26 found that one serving of beans per day was associated with lower levels of LDL cholesterol as well as healthier arteries, especially in men.
Beans are also great for weight loss. They help people feel full and reduce food cravings and cravings
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But as wonderful as beans are, don’t think that lowering cholesterol is a single superfood. What is best is adding
That a “portfolio” of various soluble-fiber-rich foods was incredibly successful in lowering cholesterol—as effective, in fact, as statins.
In addition to BYOBBBs, other good sources of soluble fiber include: passion fruit, apples, pears, oranges, grapes, cantaloupe, bananas, cherries, dates, figs, grapes, pineapple, prunes, apricots, nectarines, asparagus, carrots, Pars spinach, squash, cabbage, string beans, kale, zucchini, turnips, broccoli, and flaxseeds.
“And there’s really no need to count fiber grams. If you fill half your plate with fruits and vegetables at every meal, as we teach, you’re well on your way to getting enough. Add in whole grains like barley and brown rice and at least one serving each day of bean-based foods like beans or tofu, and you’re there!
Basic Meal Planning
Have you heard in the news lately that egg yolks are okay? Don’t believe it. There are egg yolks
We all know that eating fatty meats like skinless chicken breast is better for our hearts than fatty meats like prime rib. And sure, lean meats like white poultry and game meat are part of the eating plan.
If plant-based, protein-rich foods like tofu have turned you off in the past, you’re in for a delicious surprise.
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But is your goal lowering your blood cholesterol as much as possible? Are you trying to not only stop, but reverse the buildup of plaque in your arteries?
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If so, it’s a good idea to choose plant protein over meat most of the time. This is because leaner cuts of meat, including skinless white poultry, still contain some saturated fat and dietary cholesterol. For optimal cholesterol lowering, limit lean meats to no more than once a week and to 3.5-ounce servings or less.
Plant proteins like beans and tofu are not only free of artery-clogging saturated fat and dietary cholesterol, they are also high in soluble fiber, which lowers blood cholesterol.
Another excellent choice is fish, especially fish high in omega-3 fatty acids, such as salmon, sardines, herring, mackerel and trout. Choose at least 2 times a week. If you are using canned fish, such as canned sardines, choose very low-sodium or no-salt varieties.
Omega-3-rich foods do not generally lower LDL cholesterol levels, but they may reduce blood clots, reduce inflammation levels, stabilize heart rhythm, and/or lower triglyceride levels. Can reduce cardiovascular events.
Foods To Eat To Lower Cholesterol
Other types of fish do not contain omega-3s, but are still good choices, preferring land-based meats.
Salt: Reducing your salt intake won’t directly lower cholesterol, but it can greatly help keep your blood pressure under control. This is important because high blood pressure is a major risk factor for heart attack and stroke.
Processed foods: Similarly, processed, processed foods, from white flour muffins to potato chips, and foods and beverages high in sugar are not necessarily cholesterol-raising. But they can damage our arteries in many other ways, such as raising levels of triglyceride fat, blood glucose, and inflammation, not to mention packing on the pounds.
Diabetes: Many people don’t realize that having type 2 diabetes, the most common result of our highly processed American diet and sedentary lifestyle, dramatically increases the risk of heart attack. What’s more, people with diabetes are more likely to die from heart disease
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This is about the 5-day meal plan. What’s more, many of the tips and recipes are so simple that even noncooks will feel, “I can do that!”
Breakfast at the center is a veritable boon with fresh fruit like berries, warm whole grain cereals like oatmeal, and other hearty foods that make up the meal plan.
This “homemade” barley soup may look like it took hours to simmer on the stove, but you can actually whip it up in minutes.
Edamame is a great salad base, but it’s also a favorite cholesterol-lowering snack at health resorts.
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Think life isn’t worth living if you have to say “no” to chocolate dessert? Fortunately, this is not an option with this meal plan to lower cholesterol. You can still enjoy many of your favorite foods! Baked Chicken Chalupas I wanted an easy alternative to deep fried Chalupas, so I baked them with a filling on top. —Magdalena Flores, Abilene, Texas
1 Chalupa: 206 calories, 6 g fat (2 g saturated fat), 45 mg cholesterol, 400 mg sodium, 17 g carbohydrates (3 g sugars, 3 g fiber), 19 g protein. Diabetic Exchange: 2 lean meat, 1 starch, 1/2 fat.
Ginger Halibut with Brussels SproutsI moved to the United States from Russia and love to cook Russian food for family and friends. Halibut with soy sauce, ginger and pepper is a favorite. -Margarita Parker, New Bern, North Carolina
1 fillet with Brussels sprouts: 234 calories, 12 g fat (2 g saturated fat), 56 mg cholesterol, 701 mg sodium, 7 g carbohydrates (2 g sugars, 3 g fiber), 24 g protein. Diabetes Exchange: 3 lean meat, 2 fat, 1 vegetable.
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Day 3: Chipotle Shredded Beef This beef is delicious whether you roll it up in a tortilla, serve it in a burrito with corn salsa, in a bun or over rice or mashed potatoes. So many options! -Darcy Williams, Omaha, Nebraska
2/3 cup beef mixture with 1/2 cup cooked rice (counted without optional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbohydrates (6 g sugars, 3 g fiber), 26 g protein. Diabetes Exchange: 3 lean meats, 2 starches.
Day 4: Cinnamon-Apple Pork Chops The cinnamon that invigorates this main dish has a stabilizing effect on blood sugar as well as a cholesterol-lowering effect, two benefits diabetics can appreciate. Pair it with this cauliflower mash, which is similar to mashed potatoes but without the same calories, carb content or blood sugar-spiking effect.
1 pork chop with 2/3 cup apple mixture: 316 calories, 12 g fat (4 g saturated fat), 62 mg cholesterol, 232 mg sodium, 31 g carbohydrates (25 g sugars, 4 g fiber), 22 g protein . Diabetes Exchange: 3 lean meat, 1 starch, 1 fruit, 1 fat.
Diabetic Diet Plan Chart
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole makes a great way to use up that leftover Thanksgiving turkey. And it’s a real family-pleaser! —Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7 g fat (3 g saturated fat), 71 mg cholesterol, 717 mg sodium, 38 g carbohydrates (5 g sugars, 3 g fiber), 34 g protein. Diabetes Exchange: 3 starches, 3 lean meats, 1/2 fat.
Rosemary Chicken with Spinach and Beans With two young boys constantly on the go, I’m always looking for ways to simplify meals. This recipe uses just one skillet, making it a cinch to whip up dinner for a hungry family in half an hour. -Sarah Richardson, Littleton, Colorado
1 chicken breast half with 3/4 cup sauce: 348 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 729 mg sodium, 25 g carbohydrates (5 g sugars, 6 g fiber), 41 g protein. Diabetes Exchange: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
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Day 7: Turkey-Stuffed Bell Peppers These well-seasoned ground-turkey-stuffed peppers are so tasty, you won’t even miss the real cheddar cheese. Round out the meal with a side of salad or rice. -Judy Hand-Treat, Birmingham, Alabama
2 stuffed pepper halves: 323 calories, 10 g fat (0 saturated fat), 45 mg cholesterol, 771 mg
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