Diet For Prediabetes And High Cholesterol
Exercise, Fitness & Nutrition Expert | Lark Health
Prediabetes and high cholesterol have a lot in common, starting with how common they are: 1 in 3 American adults has prediabetes according to the Centers for Disease Control , and 1 in 8 Americans has high cholesterol.
Next, they can both be asymptomatic, so you may not know you have them until they become more serious, such as turning into diabetes or heart disease. They share many risk factors, such as being overweight or obese, having a family history of the condition, or eating a poor diet.
How To Know If Your Triglyceride Levels Are Optimal
All you have to do is set up an appointment with your doctor to get a standard blood test done. Ask your doctor to print the results for you, and track your progress at after appointment.
According to the American Heart Association, these are the triglyceride level ranges:
|500 mg/dL or higher
Aim for optimal triglyceride levels, but dont forget about cholesterol and blood sugar levels as well.
To see if you have healthier cholesterol levels, check your total-to-HDL cholesterol ratio. A ratio between 3 and 4 indicates that you have healthy cholesterol levels and are at a substantially reduced risk of heart disease. When it comes to blood sugar, your fasting blood sugar levels should be below 100 mg/dl.
It is also important to take note of your posture before you get your blood drawn. For example, different positions, like sitting, standing, and laying down, can cause triglycerides to vary significantly. Because of this, the American Heart Association recommends that you sit for at least 5 minutes in the same position each time you get your blood drawn to minimize variability in triglyceride measurements.
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Diabetes High Cholesterol And Diet
Heres some good news: it doesnt take a huge effort to start making heart-healthy food decisions. Especially when you have diabetes and high cholesterol, watching your diet is critical.
There are changes you can make to what you eat every day. We recommend that you talk to a certified diabetes educator or registered dietitian about changing how you eat. They can work with you to create a meal plan that is delicious, flexible , and healthyfor both your heart and your diabetes.
Consider the fruit and/or vegetables that you will add to your meal for the most heart healthy, weight neutral, blood sugar favorable eating plan.
In the meantime, here are 4 tips to help you eat well when you have high cholesterol.
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Foods And 7 Day Diet Plan To Lower Triglycerides
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Triglycerides are a type of fat present in the blood. But in the case of excess triglycerides, it gets stored in different body parts such as the belly, hip, and arms. Normal levels of triglycerides are less than 150 mg/dl.
Increased levels of triglycerides are linked to heart diseases, especially in patients who have high levels of bad cholesterol and low levels of good cholesterol . Include healthy foods to reduce triglycerides.
Preferred amount of different fats and substances in our daily diet:
Here are top 25 foods to lower triglycerides.
How To Lower Triglycerides & Ldl Cholesterol
Many of the same lifestyle changes and medications can lower both triglycerides and LDL cholesterol and reduce your risk of a heart event or heart disease. Many of the same lifestyle changes and medications can lower both triglycerides and LDL cholesterol and reduce your risk of a heart event or heart disease. Many of the same lifestyle changes and medications can lower both triglycerides and LDL cholesterol and reduce your risk of a heart event or heart disease. Many of the same lifestyle changes and medications can lower both triglycerides and LDL cholesterol and reduce your risk of a heart event or heart disease.Continue reading > >
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Skip The Sweet Drinks
One of the easiest things you can do to lower your triglycerides is to cut out sweetened drinks. Sodas and other sugary drinks are packed with fructose, a known offender when it comes to boosting triglycerides. Drink no more than 36 ounces of sweet sippers per week — that means three 12-ounce cans of soda.
Baked Beans With Sugar Or Pork Added
Beans have fiber and other nutrients going for them. But if they’re made with sugar or pork, they may not be the best choice. The label on the can should say what’s in there, and how much sugar and fat you’re getting. Switch to black beans, which are a great source of fiber and protein, without saturated fats or added sugar.
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Meals For People With Diabetes And High Cholesterol
The risk of heart disease is two to four times greater for people with diabetes. High blood cholesterol levels also increase your risk of heart disease. A healthy diet that includes nutritious foods in moderate amounts can help you control your blood sugars for diabetes and reduce your blood cholesterol levels.
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Do High Triglyceride Levels Affect Hdl And Cholesterol Levels
Triglycerides are involved in the transport of fatty acids to muscles and tissues for energy.
- HDL particles are involved in the transport of excess fatty acids from the periphery back to the liver for elimination. Because of these competing roles, it is very difficult to increase HDL, the healthy good cholesterol, without first addressing triglycerides.
- HDL not only transports excess lipid to the liver for disposal, but it also transports cholesterol to organs such as the adrenals, ovaries, and testes for steroid hormone synthesis.
- Many of the strategies discussed here that lower triglycerides are also known to raise HDL.
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Healthy Fats Can Help Lower Cholesterol
Replace unhealthy fats, such as saturated and trans fats, with monounsaturated fats and polyunsaturated fats rich in omega-3 and omega-6 fatty acids. To eat more omega-3 fats, include fatty fish, flaxseed or ground flax, and walnuts in your eating plan. The oils that contain omega-3 fats are olive and canola oils. The ADA recommends eating two servings of omega-3-rich fish per week as part of a heart-healthy diet. The oils high in omega-6 fats are corn, soybean, and sunflower oils.
Eat less of these unhealthful fats:
— Saturated fat: The biggest food contributor to elevated LDL cholesterol is saturated fat. To remedy the cause-and-effect relationship between saturated fat and LDL, the ADA recommends limiting saturated-fat intake to less than 7 percent of your daily calories. So if you’re trying to eat no more than 2,000 calories a day, that would mean eating no more than 140 calories from saturated fat daily, or 15 grams of saturated fat.
— Trans fat: The ADA also recommends avoiding foods that contain trans fat. Although many restaurants and manufacturers advertise products as having zero trans fat, if the ingredients include shortening, partially hydrogenated vegetable oil, or hydrogenated vegetable oil, the food likely contains trans fat. Labels are not required to list trans fat if the total is less than 0.5 grams per serving. Eating multiple servings of such foods means trans-fat intake can add up.
Know The Dangers Of Trans Fats
Trans fats are dangerous for your heart, because they raise low-density lipoprotein cholesterol and triglyceride levels. The chief culprit youll see on product labels is partially hydrogenated oil. Trans fats are the result of adding hydrogen to liquid vegetable oils to increase shelf life. This may make some baked and fried foods taste better, but trans fats are very unhealthy, particularly for people with high triglycerides. In fact, trans fats should make up less than 1 percent of your total calories, according to the World Health Organization. Check your food labels: If a food contains trans fats or hydrogenated oils, leave it on the shelf.
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Cut Back On Sugar And Refined Carbs
Different carbohydrate-loaded foods also contain very different nutritional levels.
Dr. Nissen recommends scaling back or eliminating:
- Whole grains.
- Brown rice.
Dr. Nissen advises that increasing your fiber intake may lower triglyceride levels. If you have high triglyceride levels, theres a good chance you dont ingest close to the recommended 25 to 30 grams of fiber a day, he says.
Establish A Regular Meal Pattern
Insulin resistance is another factor that can contribute to high blood triglycerides.
After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy.
If you have too much insulin in your blood, your body can become resistant to it, making it difficult for your body to use insulin effectively. This can lead to a buildup of both sugar and triglycerides in the blood.
Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides. For instance, research shows that not eating breakfast can lead to decreased insulin sensitivity .
An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels. They recommended intentional eating at regular times .
However, the evidence is mixed when it comes to meal frequency.
A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day (
Regardless of how many meals youre eating daily, eating regular meals can improve insulin sensitivity and lower blood triglyceride levels.
While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.
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G Fat/day Triglyceride Control Diet
You can adapt your own diet to provide less than 25g per day of fat if you are confident with this. The fat should be spread throughout the day. Otherwise please see below for some ideas or speak with your dietitian. If you are hungry, try increasing the lean protein content of the diet.
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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Triglyceride Metabolism And Diabetic Dyslipidemia
Fatty acids and glucose both have major roles in supplying energy to body tissues during cycles of feeding and fasting. In addition to energy storage within adipocytes and other cells, triglycerides provide bulk transport of esterified fatty acids in circulating chylomicrons, very low-density lipoproteins , and their remnants. Collectively, these are called triglyceride-rich lipoproteins . See Fig. 1 for a schematic of TRL metabolism, specifically how plasma TRL interact with organ systems and other lipoprotein particles.
Triglyceride-rich lipoprotein metabolism. TRL, triglyceride-rich lipoproteins VLDL, very low-density lipoprotein FA, fatty acids LPL, lipoprotein lipase TG, triglycerides CE, cholesterol esters CETP, cholesteryl ester transfer protein LDL, low-density lipoprotein HDL, high-density lipoprotein NEFA, nonesterified fatty acids HSL, hormone sensitive lipase ATL, adipocyte triglyceride lipase
Fatty acids from the diet are largely incorporated into triglycerides in intestinal mucosal cells and secreted in chylomicrons, which bypass the liver and enter the systemic circulation via intestinal lymph through the thoracic duct.
Chylomicrons then deliver dietary fatty acids to peripheral tissues through the action of lipoprotein lipase , which hydrolyzes chylomicron triglyceride to release free fatty acids, generating chylomicron remnants in the process.
What Can You Do To Lower High Triglyceride Levels
Because your body can get triglycerides from the food you eat, it makes sense that changing your diet can help if you’re concerned with your triglyceride levels. In general, according to Ash, it’s important to reduce your intake of refined flour, processed and packaged foods that contain trans fats, high fructose corn syrup, and excess carbs and sugars that are bad news for your health.
One key nutrient to keep in mind is fat. According to Ash, switching out the types of fat you eat can make a huge difference. “Trans fats and polyunsaturated fats, like the fat in canola oil, are going to be the biggest offenders because they burden the liver, which is going to manufacture more triglycerides in order to make more LDL. So what we’re eating and how we’re supporting the liver is really what’s going to matter when it comes to triglycerides,” she says.
That said, fat is only one factor to consider when it comes to food. “Specific to food, fat itself is often not the culprit,” says registered dietitian Amanda Archibald, founder of The Genomic Kitchen. “Excess calories from alcohol or starchy/sugary foods are often more complicit in producing high triglycerides.”
If your doctor has told you your triglyceride levels are on the high side, it’s worth asking them what foods to avoid and what lifestyle changes could help. Chances are, you’ll want to exercise more and go easy on trans fats and simple carbs.
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Choose Foods That Help Improve Your Ldl And Hdl Levels
Following a healthy eating plan can play a big role in your overall health, including your blood sugar and blood lipid control. What you eat and your cholesterol levels go hand in hand.
Foods that can help lower cholesterol:
Fiber , healthy fats , and plant stanols or sterols have all been shown to help lower cholesterol.
Other ways to improve cholesterol:
— Reduce sugar intake: Cut the amount of added sugars you eat. This is especially important for people with high triglycerides. The grams of sugars on the Nutrition Facts label of a food package, however, doesn’t tell you if sugars have been added . Instead, look at the ingredients list for items such as sugar, corn syrup, high fructose corn syrup, molasses, maple syrup, or agave to see if there are added sugars in the product. Natural sugars, such as those found in fruit and dairy products, are also counted as sugars on the Nutrition Facts label. Limit how much sugar you use to sweeten drinks or in recipes.
— Limit high-cholesterol foods: People with diabetes should consume no more than 200 milligrams of cholesterol per day, according to the ADA.
What Are The Best Foods To Eat To Lower Triglycerides
Triglycerides are a kind of fat that travels in the blood. You may get some triglycerides from food, and some may be made by your body. Like cholesterol, triglycerides are necessary for life, but if theyre present at high levels, they can be bad for your health.
If you have high triglycerides, your cholesterol levels may be high too. This combination raises your risk of heart disease. Experts aren’t sure if high triglycerides alone are bad for your heart, but some studies suggest they are.
If your triglyceride levels are very high, you may also be at risk of harming your pancreas. Changes in lifestyle can lower triglycerides, and eating triglyceride-friendly meals and snacks could help too.
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How To Lower Triglyceride Levels
There are some steps that you can take to try to lower your triglyceride levels. Here are a few ideas recommended by the American Heart Association.
- Exercise regularly.
- Eat a diet that’s low in carbohydrates, sugar, saturated fat, and trans fat.
- Include heart-healthy fats in your diet .
- Quit smoking or using tobacco products.
- Limit your alcohol intake.
- Get and keep your blood sugars within your target range.
If lifestyle changes don’t help get your triglyceride levels down, talk to your healthcare provider. You might need to take medications or supplements to help lower your triglyceride levelsespecially if they’re high because of genetics.
Ways To Lower Triglycerides
Candy, cookies, pies, pastries, ice cream, frozen yogurt, puddings, fat free desserts , fruit juice, other sweet beverages, such as soda, sweetened iced tea, iced coffee beverages, lemonade, fruit punch, sports drinks, energy drinks. Also limit added sugar of any kind, syrup, and honey.
White bread, bagels, pita, etc, white rice, white pasta, white flour in any product, pretzels, rice cakes, ready-to-eat cereals made with white flour.
- INSTEAD: use whole grain breads, cereals, and pasta, and increase fiber intake.
- Old fashioned or steel cut oats are great choices, as are brown rice, quinoa, wheat berries, amaranth, and other whole grains.
- Choose legumes often chickpeas, lentils, pinto beans, kidney beans, black beans, etc.
- Note: eating too much of any high-carbohydrate food will contribute to high triglycerides
Choose foods rich in omega 3 fatty acids, and monounsaturated fats :
- Fatty fish: salmon, mackerel, sardines, tuna, trout, bluefish, herring, swordfish. Eat at least 2 servings per week limit albacore tuna and swordfish.
- Flaxseed oil and ground flaxseed , walnuts, soy products such as tofu and soy milk, dark leafy greens
- Other nuts and seeds are also good almonds, pecans, pistachios, cashews, sunflower seeds, etc.
Maintain a healthy weight, or lose weight if needed.
- You may be surprised that even a modest weight loss can greatly reduce your TGs, cholesterol, and heart disease risk.
Avoid trans-fatty acids in processed foods
Limit saturated fats
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