Mediterranean Diet For Heart Health
The Mediterranean diet is based around fresh, unprocessed food, a strong intake of vegetables and natural sources of fats. The Mediterranean diet has been shown to be particularly effective at reducing the risks of heart disease
If youre looking for a flexible, healthy diet to improve your cholesterol levels, the Mediterranean diet represents a good choice.
Lifestyle Improvements To Help Manage Your Prediabetes
Emphasize Portion Control
Portion control is really important in managing and reversing prediabetes. Spikes in your blood sugar are directly related to the amount of food you eat during one meal, mainly carbohydrate-containing foods. The problem is, the portion sizes we are used to eating at restaurants are often much larger than the recommendation. But why is portion size so important? Well, portion control can assist weight loss, which we know is helpful in reversing prediabetes. In addition to reading food labels, use measuring cups, measuring spoons, and a food scale to ensure you’re eating an appropriate portion. If you couldn’t tell, a major part of your prediabetes diet is portion size.
How Is Prediabetes Measured
There are three main types of tests that diagnose prediabetes. The most common test is a fasting blood sugar , which is typically measured the morning after an overnight fast . If your FBS is less than 126 but more than 99 mg/dL, then you have prediabetes. If you want to be specific, you can say you have impaired fasting glucose or IFG, which is one type of prediabetes.
The second type of test is called the A1C or glycohemoglobin test which has been used to monitor individuals with established diabetes. The A1C test indicates your average blood sugar levels over the past 2-3 months. A level between 5.7-6.4 percent may indicate an increased future risk of diabetes. A value of 6.5% or greater would indicate diabetes. No fasting is required to have this test done. For more information on this test, go to glycohemoglobin.
The final test is called a glucose tolerance test, in which you drink a sugar-sweetened drink and then have your blood sugar checked two hours later. If your blood sugar is 140 to 199 mg/dl, then you have impaired glucose tolerance or IGT which also falls under the category of prediabetes. This test is less commonly done due to the convenience and ease of the fasting blood sugar and A1C tests.
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Best Breakfast: Eggs And Avocado
Eggs are one food that Weisenberger likes to recommend to clients, mainly because there are so many ways to cook them. Besides being fast and easy to prepare, theyre also a good source of protein for a prediabetes diet. And while you may be nervous about the cholesterol, research shows that in the context of a healthy diet, eating eggs doesnt have a negative effect on your heart health, as a 2015 American Journal of Clinical Nutrition study suggests. Avocado also tops this list because its rich in monounsaturated fatty acids, heart-healthy fats that have been shown to improve fasting blood glucose levels.
The Glycemic Index Helps You Pick Foods That Will Not Cause Dramatic Changes In Blood Sugar
The Glycemic Index is a number that tells you how fast or how slow your body converts carbohydrates into blood sugar. The scale ranges from 1 to 100 for a prediabetes diet, the lower the number, the better:
- 55 or less = Low
- 56 – 69 = Medium
- 70 or higher = High
Research suggests that focusing on foods with low-glycemic index carbohydrates and high fiber may protect against diabetes and cardiovascular disease. Specifically, another study found that increased fiber may improve glucose control within the cardiovascular system. You can use food labels to estimate the Glycemic Index value of a particular food. There are also efforts to add a “low GI” symbol to packaged foods.
Glycemic Index labeling is also supported by various scholarly publications. There are a few things to keep in mind, however. The Glycemic Index value for a specific food can vary depending on:
- How you cook it
- For example, the longer you cook pasta, the lower the glycemic index.
- The glycemic index increases in fruits as they ripen.
As we have mentioned elsewhere, portion size is nearly as important as the specific food you eat. Within the GI framework, this is called Glycemic Load. Whereas the index indicates how quickly glucose enters the blood stream, Glycemic Load tells you how much glucose per serving could be introduced into your system.
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Should I Say Prediabetes Or Prediabetic
For years, the prediabetes and diabetes communities have been grappling over the issue of how to refer to individuals with prediabetes and diabetes. While some members of the public and medical communities alike often use the terms “prediabetic” and “diabetic,” many others prefer to use terms such as “living with prediabetes,””has prediabetes,” or “person with diabetes,” or “PWD.”
Lark recognizes the entire person and the importance of managing health conditions within the context of the person’s lifestyle. We hope that this distinction and our personalized coaching will allow Lark’s respect, expertise, and good intentions to shine through.
Diabetes: Its Still Not Too Late
If your blood sugar levels climb to a high enough level, you have diabetes. If you dont treat it, then over time, high blood sugar levels injure nerves and harm blood vessels, which impairs circulation. The damage can affect your vision, your kidneys, and even your brain cells. Beyond this cascade of problems, diabetes dramatically increases your risk of heart disease, which could lead to a heart attack or stroke. Talk to your doctor about a treatment plan to bring down your blood sugar levels. Your high triglycerides will follow and decrease as well. Your plan is likely to include both medication and lifestyle changes. Its worth it because your efforts can help reduce complications from diabetes, which can include blindness, bladder problems, and sexual issues.
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Worst Desserts: Cheesecake Sorbet Frozen Yogurt
Its not hard to understand why cheesecake is one of the foods to avoid for prediabetes. Have you looked at the nutrition facts for cheesecake? Its really scary, says Weisenberger. For one, slices are rich in saturated fat, which can impair insulin sensitivity, plus a portion packs 27 grams of sugar, more than a woman should eat in an entire day. Weisenberger also isnt a fan of the other side of the spectrum: fat-free desserts like sorbet or frozen yogurt. These contain a ton of added sugar that increases your blood sugar but offers minimum nutrition, she says.
How To Lower Sugar & Cholesterol: Tips Tricks & Advice
6/8/2021 11:09:17 AM
Sugar and cholesterol are some of the most common culprits when it comes to health complications. Nearly ten percent of the world’s population struggles with high blood sugar, and about a third of all heart disease is caused by high levels of cholesterol. Increased risk of coronary heart disease, heart attack, elevated blood pressure, and risks of stroke are just some of the many hazards of sugar and cholesterol. There are a variety of factors that raise glucose, cholesterol, and their risks.
However, cholesterol and glucose levels in the blood can be lowered considerably by making a slew of dietary and lifestyle changes. By actively cutting down on foods that raise bad cholesterol, sugar and by incorporating exercise into your routine, youâre bound to see marked differences in your upcoming lipid and sugar panel. These changes, coupled with following your doctorâs advice should be sufficient to maintain your cholesterol and sugar levels in the blood.
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Medical Conditions That Can Raise Cholesterol
Its also important to rule out medical conditions that can cause elevated cholesterol. These really dont have anything to do with the diet itself.
One example of that is reduced thyroid function. When thyroid function is lower than optimal, Total and LDL cholesterol can go up .
Another thing to consider is weight loss in some individuals, losing weight can temporarily increase LDL cholesterol.
If your levels go up at a time when you are losing weight rapidly, you may want to wait for a few months and then measure them again when your weight stabilizes.
Its also important to rule out a genetic condition like Familial Hypercholesterolemia, which afflicts about 1 in 500 people and is characterized by very high cholesterol levels and a high risk of heart disease.
Of course, there are many subtle genetic differences between us that can determine our responses to different diets, such as different versions of a gene called ApoE .
Now that all of that is out of the way, lets take a look at some actionable steps that you can take to bring those cholesterol levels down.
Bottom Line:
Make sure to rule out any medical or genetic condition that may be causing you to have high cholesterol.
What Can I Eat To Keep My Blood Sugar And Cholesterol Low
Cutting out refined carbs and eating whole foods can help you lower these markers at the same time.
Q: My blood test shows prediabetes and a cholesterol score of 208 mg/dl . Im finding it difficult to know what to eat because the recommended diets for these conditions seem contrary. For example, fruit is said to be acceptable on a low-cholesterol diet but not on a low-blood-sugar one, while meat is the opposite. How can I balance this out?
Many people who have high blood sugar also have high cholesterol levels. However, both can be managed with a healthy diet. Whats more, for some, its possible to reverse prediabetes through diet and lifestyle changes .
Its common to see misinformation about what foods are bad for certain conditions, including high cholesterol, prediabetes, and diabetes. Nevertheless, the overall quality of your diet is most important.
The three macronutrients carbohydrates, proteins, and fats have different impacts on both blood sugar and cholesterol levels.
For example, sources of carbs like bread, pasta, and fruit affect blood sugar more than sources of protein or fat. On the other hand, cholesterol-containing fat sources, such as dairy and meat, have a greater effect on cholesterol than on blood sugar.
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Mismanaged Type 2 Diabetes
One of the most common chronic illnesses in the United States is type 2 diabetes. The CDC estimates that 37.3 million Americans have it, and as many as 96 million are pre-diabetic. Studies have shown that high triglyceride levels have links to poor blood glucose control. If you have diabetes and donât correctly manage it, you may find your triglyceride levels climbing, potentially worsening your diabetes. So, controlling your triglyceride levels may help you handle type 2 diabetes.
Diagnosis Of High Triglycerides
A blood test can reveal whether or not you have high triglycerides. You may need to have two blood tests for accurate results. Dont eat anything for at least 12 hours before each blood test because food particularly fatty food can temporarily boost triglyceride levels in the blood and skew your test results.Triglycerides are measured in mmol/L. The range includes:
- Very high over 6 mmol/L
- High between2 and 6 mmol/L
- Borderline high between 1.7 and 2 mmol/L
- Normal below 1.7 mmol/L
The doctor may also test your cholesterol levels. In many cases, high triglycerides and high cholesterol go hand in hand. This condition is sometimes known as combined hyperlipidemia.
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What Exactly Is Prediabetes
Prediabetes is a warning sign that you’re heading toward Type 2 Diabetes. The good news is, you’ve caught it early enough to turn the train around and avoid letting your condition become worse. Before we start to make lifestyle changes, it is helpful to know exactly what prediabetes is. According to the American Diabetes Association, you have prediabetes if:
Not familiar with this terminology? The a1c % is the percentage of your red blood cells carrying sugars. Blood sugars can also be measured in absolute terms, through a fasting glucose blood test or an oral glucose test.
Concerned you may be at risk?Learn more about the five likely causes of prediabetes HERE.
Trade Processed Grains For Whole Grains
Since the body treats white rice, and baked goods, bread, and pasta made with white flour just as it does sugar, these foods are best replaced with a similar whole grain option. What’s missing from white rice and white flour is the dietary fiber, which helps to slow down food digestion and thus, keeps your blood sugar from rising quickly. Foods with dietary fiber have the added benefit of helping you to feel longer.
There’s another compelling reason to avoid processed grains: they may be the reason for your high blood cholesterol, specifically high triglycerides. By cutting out processed, refined grains, including chips, crackers, and sugar cereals.
These days, there are many versions of pasta and bread made with fiber-rich whole wheat flour and other whole grains such as spelt, barley, and oats. Better yet, there are now pastas made with chickpea flour, black bean flour, or lentil flour. All of these pasta products have the same texture and taste as you might expect from the common white pasta, but they are a great source of plant protein as well as fiber making them an easy and acceptable alternative for anyone looking to either avoid wheat and/or choose diabetes-friendlier foods.
Also, try replacing white rice with black, wild, brown, or mixed grain rice. Another favorite, if you haven’t tried it yet is quinoaa high protein grainwhich cooks in five minutes, as well as whole grain couscous, which are great substitutes for white rice.
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Ketogenic Diet For Prediabetes
A ketogenic diet is a type of low-carbohydrate diet that is on the extreme end. The goal is to limit carbohydrates so much that the body does not have enough glucose â a type of carbohydrate â to fuel the brain normally. Instead, the body shifts to a metabolic state called ketosis, and produces ketone bodies to fuel the brain’s activities.
The theory behind a ketogenic diet for prediabetes is that when your body is in ketosis, you can be sure that you do not have excess carbohydrates in your diet. Since carbohydrates in your diet are broken down into glucose that goes into your bloodstream, being in ketosis assures that you are not inundating your bloodstream with excessive amounts of glucose due to the foods you eat.
A ketogenic diet for prediabetes might include about 20 to 50 grams per day of non-fiber carbohydrates, or about 5 to 10% of total calories from carbohydrates. The rest of your calories come from fat and protein. The food choices on this diet are similar to those on other low-carb diets, but you may need to further restrict some of the moderate-carbohydrate options that might be easier to fit in on a more moderate low-carb diet. Examples include fruit and starchy vegetables .
How We Chose The Best Low Cholesterol Snacks
Our dietitians chose recipe ideas that contain nutritious ingredients such as whole grains, vegetables, fruits, beans, nuts, seeds, and fish, which are high in cardio-protective fiber, vitamins, and heart-healthy fats. Weve also made sure that each snack is easy to prepare and uses common ingredients that you can easily find at a grocery store.
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Consider Plant Sterols And Stanols
Multiple types of supplements show promise for managing cholesterol.
Plant stanols and sterols are plant versions of cholesterol. Because they resemble cholesterol, they are absorbed from the diet like cholesterol.
However, because parts of their chemistry are different from human cholesterol, they do not contribute to clogged arteries.
Instead, they reduce cholesterol levels by competing with human cholesterol. When plant sterols are absorbed from the diet, this replaces the absorption of cholesterol.
Small amounts of plant stanols and sterols are naturally found in vegetable oils and are added to certain oils and butter substitutes.
A research review reported that clinical studies show that taking 1.53 grams of plant sterols/stanols daily can reduce LDL concentration by 7.512%. Researchers said taking it with a main meal twice per day allows for optimal cholesterol-lowering .
Although research has established the cholesterol-lowering benefit of plant stanols and sterols, it has not yet proved that they decrease the risk of heart disease. Numerous clinical trials have suggested that plant sterols supplements and enriched foods may lower heart disease risk, but hard data is still lacking .
summary
Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and reduce LDL by up to 20%. They are not proven to reduce heart disease.
Worst Dinner: Fast Food Burger And Fries
Beware the lure of the neon sign when youre working on a prediabetes diet. In a long-term study published in The Lancet, people who visited fast-food restaurants more than twice a week experienced more weight gain and a two-fold greater increase in insulin resistance compared to those who frequented less than once a week. And in a more recent study, folks who lived in places that had more fast-food restaurants and few other dining choices also were at greater risk for developing diabetes. If youre craving a burger and fries, do yourself a favor and cook one up at home with a whole grain bun and a side of roasted sweet potato fries.
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