Prediabetes And High Cholesterol Diet – The term cholesterol still causes a lot of confusion. So what exactly is cholesterol? Cholesterol is in every cell in your body, is produced by your liver, and travels through your bloodstream. Cholesterol is a good thing: it has many important functions, such as absorbing fat, making vitamin D from the sun, and making hormones. But too much cholesterol can cause problems for some people.
So there is cholesterol in the blood and in food. Animal foods, including meat, poultry, fish, eggs, and dairy products, contain cholesterol. However, dietary cholesterol does not automatically become cholesterol in your blood.
Prediabetes And High Cholesterol Diet
High blood cholesterol levels have been linked to heart disease. People with diabetes are 2-4 times more likely to die from heart disease than people without diabetes. So we thought dietary cholesterol was the culprit of heart disease. More recent thinking is that heart disease is about inflammation. What causes inflammation in people is different. Contributors to inflammation include diet, environment, toxins, stress, infections, lack of sleep and excess weight. Another cause of inflammation in people with type 2 diabetes is high levels of insulin in the blood, or insulin resistance.
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A good starting point for lowering cholesterol and inflammation is to avoid added sugar, processed carbohydrates, and saturated fat (not total fat). Eating more whole foods that are high in fiber like vegetables, fruits, nuts, seeds, and whole grains can help lower cholesterol. There are some specific foods that can help with cholesterol levels as well.
Barley is one of the best food sources of a specific type of soluble fiber called beta-glucan. Beta-glucan can help lower cholesterol and control glucose. Remember, fiber acts like a sponge to absorb and expel cholesterol. Fiber slows down the rise in glucose after a meal and provides a feeling of satiety without a lot of calories. There are many ways to enjoy barley: try it barely cooked in a salad, as a breakfast cereal, or as a partial substitute for barley flour for wheat flour. Oats are a good source of beta-glucan.
Avocados contain monounsaturated fats and are high in fiber. Research shows that replacing saturated fats or carbohydrates with unsaturated fats can lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Monounsaturated fat has been linked to reduced inflammation. Try avocado on toast, with eggs or as a spread in a smoothie. Nuts and olive oil are good sources of monounsaturated fats.
Salmon contains anti-inflammatory fats called omega-3 fats, a type of polyunsaturated fat. Omega-3 fats benefit the heart by lowering triglyceride levels, slowing the growth of plaque in the arteries, and lowering blood pressure. The American Heart Association recommends eating fish (especially fatty fish) at least twice a week to reduce the risk of heart disease.
Tips For Limiting Cholesterol In Food
Flaxseed helps lower cholesterol and contains fiber, protein and omega-3 fats. Flaxseed contains a phytonutrient called lignan, which has been linked to reduced plaque in the arteries. To get the full benefit of flaxseed nutrients, it must be ground. You can buy flax seeds whole or ground. You can grind whole flaxseeds at home in a food processor, coffee bean grinder, or blender. Enjoy flax seeds in cereal, baked goods, salads, mixed with yogurt or mixed with water as an egg substitute.
Blueberries have one of the highest levels of antioxidants compared to other popular fruits and vegetables. A flavonoid called anthocyanin gives food its blue, red or purple color. Anthocyanins reduce inflammation and improve cholesterol by reducing how much cholesterol is produced. Other foods that contain anthocyanins include blackberries, blueberries, cherries, eggplant, red cabbage, red beets, and red onions.
Soy has more protein and healthy fats compared to other beans. Whole soy foods also contain phytosterols and beta-glucans. Whole soy foods reduce cholesterol production and help eliminate it from the body. Consider adding soybeans or edamame to a salad or as a plant-based protein with your meal.
Probiotics, the good bacteria in the gut, already have a long list of benefits, including reduced inflammation and glucose control. To add to that list, probiotics can prevent cholesterol from recirculating throughout the body. Fermented foods contain probiotics. Sauerkraut is fermented cabbage. Try adding sauerkraut to meat, sandwiches, salads or eggs. Other fermented foods include yogurt, kimchi, miso, and tempeh. Baked Chicken Chalupas I wanted an easy alternative to fried Chalupas, so I bake them with a filling on top. -Magdalena Flores, Abilene, Texas
Prediabetes Diet: What To Eat And What To Limit
1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrates (3g sugar, 3g fiber), 19g protein. Diabetic exchanges: 2 lean meats, 1 starch, 1/2 fat.
I moved from Russia to the United States with Ginger Halibut Brussels Sprouts and enjoy cooking Russian food for family and friends. Halibut with soy sauce, ginger and pepper is a favorite. -Margarita Parker, New Bern, North Carolina
1 slice with Brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrates (2g sugar, 3g fiber), 24g protein. Diabetic exchanges: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Shredded Beef This beef is delicious wrapped in a tortilla, in a burrito with corn salsa, on a bun, or over rice or mashed potatoes. So many options! -Darcy Williams, Omaha, Nebraska
An Integrative Nutrition Approach To High Cholesterol
2/3 cup ground beef with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrates (6g sugar, 3g fiber), 26g protein. Diabetic exchanges: 3 lean meat, 2 starch.
Day 4: Cinnamon-Apple Pork Chops The cinnamon that breaks up this main course has a stabilizing effect on blood sugar as well as lowering cholesterol, two benefits that people with diabetes can appreciate. Pair it with this mashed cauliflower, which is similar to mashed potatoes, but without the calories, carb content, or blood sugar.
Pork Chop with 1 2/3 cup apple mix: 316 calories, 12 g fat (4 g saturated fat), 62 mg cholesterol, 232 mg sodium, 31 g carbohydrates (25 g sugar, 4 g fiber), 22 g protein. Diabetic exchanges: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole is a great way to use up that leftover Thanksgiving turkey. And it’s a real friendly family! —Linda Howe, Lisle, Illinois.
Diet For Prediabetes And High Cholesterol
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrates (5g sugar, 3g fiber), 34g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.
Rosemary Chicken with Spinach and Beans With two young boys constantly on the go, I’m always looking for ways to make meals easier. This recipe uses only one pan to prepare dinner for a hungry family in half an hour. -Sara Richardson, Littleton, Colorado
Half chicken breast 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 sugar, 6 g fiber), 41 g protein. Diabetic exchanges: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Stuffed Peppers These well-seasoned turkey stuffed peppers are so delicious, you won’t miss having real cheddar cheese. Round off the meal with a salad or rice. -Judy Hand-Truitt, Birmingham, Alabama
Is High Cholesterol Genetic?
2 half stuffed bell peppers: 323 calories, 10 g fat (0 saturated fat), 45 mg cholesterol, 771 mg sodium, 20 g carbohydrates (6 g sugar, 4 g fiber), 40 g protein. Diabetic Exchanges: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Bow Tie with Sausage and Asparagus We love asparagus, so I look for ways to go green. This pasta dish comes together quickly on busy nights and makes wonderful leftovers. —Carol Suto, Liverpool, New York
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrates (2g sugar, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meats, 1-1/2 starches, 1 vegetable.
Tuscan Fish PacketsMy husband does a lot of fishing, so I’m always looking for different ways to serve up his catch. A professional chef was kind enough to share this recipe with me, and I played around with different vegetable combinations until I found what my family liked best. -Kathy Morrow, Hubbard, Ohio
Is The Mediterranean Diet Best For Diabetes?
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrates (4g sugar, 7g fiber), 38g protein. Diabetic exchanges: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Rosemary Pork medallions with peas. It’s nice to be able to fix a quick meal after coming home from work. It’s easy to prepare and doesn’t use many ingredients, so it’s great for novice cooks. -Laura McAllister, Morganton, North Carolina
3 ounces cooked pork with 1/3 cup peas: 260 calories, 10 g fat (3 g saturated fat), 69 mg cholesterol, 571 mg sodium, 15 g carbohydrates (4 g sugar, 3 g fiber), 28 g protein. Diabetic exchanges: 3 lean meats, 1 starch, 1/2 fat.
Chicken Ole Foil Supper These Tex Mex style chicken packages can be assembled ahead of time and frozen if desired. Thaw them overnight in the refrigerator, then grill as directed. I like to serve it with warm tortillas and fresh fruit on the side. -Mary Peck, Salina, Kansas
Ayurvedic Practitioner Shares Effective Tips For Prediabetics
1 serving: 405 calories, 13 g fat (6 g saturated fat), 91 mg cholesterol, 766 mg sodium, 34 g carbohydrates (8 g sugar, 6 g fiber), 37 g protein. Diabetic exchanges: 4 lean meat, 2 starch, 1 fat.
Unstuffed Quinoa Peppers This unstuffed pepper dish has a lot of flavor. I actually do it all the time, and I make sure of mine
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