Most of the time, diabetes goes hand-in-hand with high cholesterol levels. Diabetic people having control over blood sugar are more likely to have unhealthy cholesterol problems rather than healthy people. There are chances of atherosclerosis and many other cardiovascular issues for individuals having diabetes with high cholesterol. However, both conditions can be controlled with a balanced and healthy diet. Moreover, it is also possible to reverse the prediabetes stage through lifestyle changes and consuming proper food.
Foods That Help Lower Cholesterol And Diabetes!
By improving your overall diet quality, your health condition will automatically increase. The essential macronutrients like carbohydrates, fats, and proteins have a major impact on both cholesterol and blood sugar levels. For instance, the carb sources such as pasta, bread, and fruits impact blood sugar way more than fat or protein.
On the contrary, cholesterol-containing fatty food like meat and dairy has more effect on cholesterol instead of blood sugar. In addition, protein intake and decreased refined carbs intake can reduce blood sugar, and LDL cholesterol levels and elevate good cholesterol in the body. If you are also struggling with these health conditions, then the following foods can help in managing them.
Foods To Consume For Reducing Cholesterol And Diabetes
If you enjoy the idea of eating a lot without thinking of anything, non-starchy vegetables are the option to go for. They are extremely low in calories, and it is also okay to eat more than one serving. Instead of eating potatoes, rice, and pasta bowls, you can relish dishes made with non-starchy vegetables like salads with cucumber, lettuce, and tomatoes. You can also consume green beans, zucchini, and broccoli. Raw vegetables like celery, bell peppers, and carrots are also good snacks.
It is consistently associated with reducing diabetes risk and minimizing cholesterol. Also, it decreases obesity and lowers hypertension. You should swap refined grains with whole grains to get a good health. Sandwiches with whole-grain bread slices or an oatmeal bowl can suffice your hunger without having any bad impact on your health.
It is an amazing food source that has soluble fiber named beta-glucan. These are known to reduce glucose and lower cholesterol. Also, fiber acts as a sponge for absorbing cholesterol, and it slows down the increase in glucose after eating meals. It also provides a feeling of completeness without many calories. You can enjoy barley on a salad or as a cereal. Barley flour is also beneficial.
Monosaturated Fats or MUFA
These fats have a significant role in the Mediterranean diet, which has popular for lowering the risk of heart disease and type 2 diabetes. Olive oil and avocado are rich in monosaturated fats. Including 1 to 2 teaspoons of olive oil in the diet rather than saturated fats are some good ways to make your health better. You can include a slice of avocado in your food or use canola oil for cooking.
Nuts and Peanuts
These help to minimize cholesterol levels by blocking the body from getting excessive cholesterol from foods. Nuts and peanuts are also associated with reducing blood glucose levels as well as obesity, even though these are completely packed with fats and calories. It contains MUFA along with dietary fiber and fats. Small servings of these are beneficial for health. You can prepare foods with sliced almonds, cashews with fried vegetables, and many more. Peanuts, cashews, Brazil nuts, pecans, walnuts, pine nuts, and almonds are some foods to look for.
Such proteins are not only better for cholesterol and blood glucose but also good for the environment. It takes very few resources to generate, and plant-based proteins have amazing dietary fiber. Rather than eating red meat, these are great options. You can opt for fat-free pinto beans, tofu, peas, lentils, and soy protein for sound health.
Fish is very rich in healthy fats, also known as long-chain omega-3s. Some lean fish also contain these fats that lower cholesterol by limiting LDL or bad cholesterol and elevating HDL or good cholesterol. Thus, reducing the risk of type 2 diabetes too. Fish is a good source of protein. Tuna, salmon, mackerel, anchovies, herring, swai, trout, and swordfish are some options that you can eat.
Fruits are great for swapping sugar-filled foods. If you want to lower your blood glucose levels along with cholesterol, then fruits should be your go-to option rather than any sweetened food. Nutrients like potassium, fiber, and anti-oxidants are filled in fruits. A small serving of fruit can provide enormous health benefits. You can consider fresh fruit salad, frozen pureed banana, or food with berries. Fruits lower in carbs like strawberries, pears, and watermelon is great.
Diabetes and high cholesterol are some serious health ailments that can put you at risk of more serious conditions. So, you should proceed to reduce it as soon as possible, and diet is an excellent way to do that. By including the above-mentioned foods in your diet, you will uplift your overall health and become fitter.
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