Manage High Cholesterol and Diabetes With This Diet Plan - Thrive Nutrition

High cholesterol and diabetes are two prevalent health conditions that affect millions of people worldwide. They can significantly impact an individual’s overall well-being and lead to severe complications if not managed properly. The good news is that both of these conditions can be effectively managed through lifestyle modifications, with a particular focus on a low carb eating plan. 

Incorporating nutritious foods, making healthier choices, and understanding the impact of various nutrients on your body can pave the way for a healthier and more fulfilling life. In this comprehensive diet plan, we will explore the key elements that can help control blood sugar levels, lower cholesterol levels, and promote overall health. 

Understanding High Cholesterol and Diabetes

Before diving into the diet plan, let's briefly tackle what these two conditions entail.

High Cholesterol

Types of cholesterol often examined are high density lipoprotein (HDL), low density lipoprotein (LDL) and total cholesterol levels. As you will learn below there are more predictive cholesterol markers to check for heart disease risk factors.

Cholesterol is a waxy, fat-like substance found in our bloodstream and cells. It is essential for various bodily functions, including hormone production and cell membrane maintenance. However, diabetes causes cholesterol to become small and inflamed and can lead to a buildup of plaque in the arteries, increasing the risk of cardiovascular disease and stroke. The number of cholesterol particles isn't as important as what size they are. When the body is in an inflamed state such as from diabetes, prediabetes and gestational diabetes, the the particle size changes to the smaller subclass B which creates a damaged epithelial lining leading to plaque formation.

This is opposed to the common hypothesis that high LDL cause heart disease; this is untrue. Even Harvard says, "LDL consists of three subclasses — A, B, and I. The study found that having LDL made up of 60% A and 20% each of I and B was associated with the least damage to blood vessels, while having a high proportion of B compared with the other two subclasses was associated with the most damage. The usual calculation of LDL cholesterol levels, which doesn't break down the total by subclass, can underestimate the danger of certain LDL measurements, according to the researchers. For instance, someone with a normal LDL level still could have a high proportion of subclass B and therefore have a higher risk for heart disease than expected."

By focusing on blood sugar (glucose) control, you can support optimal cholesterol sizes.

Diabetes

Diabetes is a condition characterized by chronically high glucose levels due to the body becoming resistant to insulin and its inability to absorb sugar out of the bloodstream. There are 4 primary types of diabetes: Pre-diabetes, when your numbers are starting to become elevated, Type 1, which is usually diagnosed in childhood, Type 2 and gestational diabetes, which is closely linked to lifestyle factors, including diet and physical activity and Type 3, which is a cause of dementia as insulin resistance in the brain.

All types besides Type 1 Diabetes, are preventable and they all contribute cholesterol particle size problems, cardiovascular disease risk and higher all-cause mortality. In fact, according to Harvard: "research has shown that about 75% of heart attack sufferers do not have dangerously high LDL levels." If blood glucose is in balance, high LDL cholesterol levels are NOT a cause for concern. A specialized blood test called the the LipoProtein Particle Profile can help you determine your cholesterol sizes. Ultimately, it's crucial to keep your blood sugar in balance to keep particle sizes of cholesterol levels

The Foundation of a Healthy Diet

To manage diabetes effectively, it is crucial to cover the fundamentals and especially have a normal blood sugar level. These include the best foods that form the basis of healthy and sustainable dietary choices

Emphasize Healthy Fats

The first step in managing a diabetes is to limit the intake of unsaturated fats from seed oils and eliminate trans fats aka hydrogenated oils. Foods high in seed oils are unnaturally high in oxidized omega-6s fats and worsen insulin resistance, contributing to high blood sugar levels and smaller blood cholesterol levels. Trans fats directly cause programmed cell death.

To achieve this, you should strive to eliminate processed foods which virtually all contain seed oils like sunflower oil, canola, soybean oil. Things in boxes, jars, mayo, frozen meals, chips, crackers, roasted nuts, granola bars, etc. almost always contain these oils. Instead, opt for healthier fats, such as monounsaturated fats found in olive oil and avocados, saturated fat present in meat and regular dairy and omega 3s found in fatty fish like wild-caught salmon, chia seeds and walnuts (farmed salmon are high in omega-6s as they are fed grains and seed oils). Omega-3s have an anti-inflammatory effect and can increase metabolic rate.

Ketones are another interesting metabolite created from eating higher healthy fats and lower carbohydrates. Ketones can decrease insulin resistance directly in fat cells, are a sign of fat-burning and offer a sensation of satiety and reduced cravings. Blood levels are the most accurate way to check via ketomenter.

Increase Soluble Fiber Intake

Incorporating soluble fiber into the diet is an effective way to lower small, dense LDL cholesterol particles as well as the more pro-inflammatory ApoB cholesterol. Soluble fiber acts like a sponge, binding to cholesterol in the digestive tract and removing it from the body. Foods rich in soluble fiber include chia seeds, steel cut oatmeal, beans, lentils, apples, and citrus fruits. 

Consuming these fiber-rich foods regularly can help promote better heart health and reduce the risk of cardiovascular disease. Furthermore, soluble fiber aids in blood sugar control, making it beneficial for individuals with diabetes. Adding more of these foods to meals can be a simple and effective strategy to support overall cholesterol and blood sugar management.

Avoid Grains, Even Whole Grains

While opting for whole grains over refined carbs can offer more nutrients and have less of an impact on blood sugars thanks to the fiber, we argue that grains in general are not appropriate for most people with diabetes or prediabetes.

While it may seem that the fiber in whole wheat bread and brown rice should slow down the absorption of sugar into the bloodstream, promoting better blood sugar control, in most clients who consistently do blood sugar testing, this is simply not the case. It makes sense, a state of insulin resistance is essentially carbohydrate intolerance.

Eating a food very high in carbohydrates, whether or not it has some fiber will cause blood sugar levels to spike. It's very important to customize your carbohydrate intake to your body composition and your health goals. If you have blood sugar problems, focus on lower carbohydrate fresh, whole fruit as your primary source of carbohydrates and avoid foods high in grains to get your blood sugar level back to normal.

As a side note, high blood pressure can improve with by fixing insulin resistance. "Solid evidence indicates that insulin causes sodium and water retention, and both endogenous and exogenous hyperinsulinemia have been correlated to increased blood pressure." Further, a low carbohydrate diet reduces water retention which also has a beneficial impact.

Eat Plenty of Fresh Fruits and Vegetables

Fruits and vegetables are essential components of a heart-healthy diet and low glycemic index. They are nutrient-dense, low in calories, and high in dietary fiber, vitamins, and minerals. Raw and cooked vegetables, along with fresh fruits, provide a wide array of health benefits. 

They support weight management, improve digestion, and offer antioxidant protection. Including a variety of colorful fruits and vegetables in meals can help individuals with high cholesterol and diabetes meet their nutritional needs and maintain overall health.

Consume Non-Starchy Vegetables

For individuals with diabetes, incorporating non-starchy vegetables into the diet is particularly important. These vegetables have a minimal impact on blood sugar levels due to their low carbohydrate content. 

Leafy greens like spinach and kale, along with cruciferous vegetables like broccoli and cauliflower, are excellent choices for individuals seeking to manage their blood sugar effectively. These vegetables not only offer essential nutrients but also provide a satisfying crunch and flavor to meals.

Prioritize Proteins

Proteins are essential for maintaining muscle mass and supporting various bodily functions and can help you lose weight while preserving muscle. For those managing diabetes, it's important to choose protein sources that include their natural fat (skin, dark meat, animal fat, saturated fats) to fill up on and crowd out carbohydrate-dense foods.

Beef, lamb, poultry, such as chicken and turkey, fish and seafood are protein option that can be prepared in various delicious ways. Legumes like beans, lentils, and chickpeas are excellent plant-based protein sources that are also high in fiber. Tofu, made from soybeans, is likewise a versatile option for vegetarians and vegans, offering a protein-rich alternative. 

Diabetics who lose fat and gain muscle generally reverse their diabetes and thus, can increase the carbohydrates in their diet as they become more metabolically healthy.

Keep Track of Added Sugar

Being mindful of added sugar is crucial for managing blood sugars and supporting heart health. High sugar intake can lead to rapid spikes in blood glucose levels, especially for individuals with diabetes. It can also contribute to weight gain and increase the risk of heart disease. 

To promote better blood sugar control and overall health, reduce the consumption of sugary foods and beverages like fruit drinks, sweetened desserts, candies, and snacks with added sugars. Opt for natural sources of sweetness, such as fresh fruits, which provide essential nutrients and dietary fiber, helping to slow down sugar absorption.

You can now read how many added sugars are used in a product by reading the nutrition facts and reviewing the Added Sugars line.

Incorporating Physical Activity and Weight Management

A healthy diet goes hand in hand with regular physical activity and weight management. For individuals with high cholesterol and diabetes, maintaining a healthy weight is crucial for disease control and overall well-being.

The Importance of Exercise

Physical activity has numerous health benefits, including improving insulin sensitivity, managing weight, and promoting heart health. Engage in regular aerobic exercises like brisk walking, jogging, or cycling, and consider incorporating strength training exercises to build and maintain muscle mass. The more muscle you have the more insulin sensitive you become which means you manage your blood glucose better.

Finding a Balanced Routine

For those with diabetes, it is essential to monitor blood sugar levels before, during, and after exercise, as physical activity can affect these levels. Working with a licensed nutritionist or a registered dietitian can help create a balanced exercise routine tailored to individual needs.

Weight Management Strategies

Losing weight and maintaining a healthy weight can significantly impact blood sugar and cholesterol levels. While it is essential to focus on a nutritious diet and exercise, it is equally important to adopt sustainable lifestyle changes. Crash diets or extreme restrictions are not recommended, as they can lead to nutritional imbalances and negatively affect health in the long run.

Work With Thrive Nutrition, Your Trusted Licensed Nutritionist Partner

Managing high cholesterol and diabetes requires a comprehensive and individualized approach to achieve optimal health outcomes. With the wealth of conflicting information available online, it can be daunting for individuals to discern the best dietary choices. This is where nutrition professionals like those at Thrive Nutrition can help.

At Thrive Nutrition, our mission is to empower individuals to take charge of their health through personalized nutrition guidance and support. We understand that each person's health journey is unique, and a one-size-fits-all approach does not yield the best results. Therefore, our team takes the time to understand your specific needs, preferences, and health goals to create a tailored nutrition plan. Our clients can even use their insurance to have free or deeply discounted services.

With Thrive Nutrition, you can be confident that your personalized diet plan will be carefully crafted to address your individual requirements. By considering factors such as age, gender, weight, medical history, and lifestyle, our nutritionists ensure that your diet aligns perfectly with your health objectives. This personalized approach enables you to make significant strides in managing your high cholesterol and diabetes more effectively. Trust Thrive Nutrition as your compassionate and knowledgeable partner, and embark on a journey towards better health and well-being.

Final Thoughts

The power to manage high cholesterol and diabetes lies in the choices you make every day regarding your diet and lifestyle. By embracing a healthy diet rich in nutritious foods and adopting a more active routine, you can significantly lower your blood sugar levels and achieve overall wellness.

Seeking the guidance of licensed nutritionists, such as those at Thrive Nutrition, can likewise help you make sustainable dietary choices tailored to your unique needs. Visit our site today to schedule a free consultation and use your insurance to work with us!