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Diabetic friendly meal plan for high cholesterol

by Emily Lachtrupp, M.S., RD
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by Centers for Disease Control and Prevention, 38 million Americans, or about 1 in 10 people, have type 2 diabetes. If you’re one of them, chances are you’re actively managing your blood sugar levels. However, if your blood sugar levels are chronically high, you are at increased risk of developing heart disease and high cholesterol. american heart association.

That being said, there are some steps you can take to improve your blood sugar levels and protect your heart. Aiming for a healthy diet rich in fiber, fruits, vegetables, and healthy fats and incorporating regular exercise can all help improve diabetes and heart health.

If you’re overweight, we set this plan at 1,500 calories per day because losing weight can improve both blood sugar and cholesterol. Modifications for 1,200 and 2,000 calories per day are also included if your calorie needs differ.

How to improve diabetes and cholesterol

Before you start your meal plan, here’s what you need to know to keep your cholesterol in check if you have diabetes.

Balance blood sugar levels

If you have diabetes, one of the most important steps to protect your heart is to manage your blood sugar levels.by National Institute of Diabetes and Digestive and Kidney Diseases, chronically high blood sugar levels can damage blood vessels and increase your risk of heart disease. This plan aims to regularly consume carbohydrates in your diet to keep your blood sugar levels well balanced. Additionally, we focus on selecting high-quality carbohydrates to ensure each meal is rich in fiber and protein, two nutrients that stabilize blood sugar levels and prevent them from rising.

add exercise

Approximately 150 minutes of moderate-intensity exercise, such as a brisk walk (or 75 minutes of more vigorous exercise) per week, has significant benefits for both your blood sugar levels and your heart. Even better if you can incorporate strength training as well. 150 minutes a week may sound like a lot, but research shows that even just a 2-5 minute walk after most meals can help improve blood sugar levels.

eat more fiber

Fiber is a type of carbohydrate that our bodies cannot break down into glucose. There are many health benefits, but if you look into it, Dietary Guidelines for Americans 2020-2025, 90% of women and 97% of men don’t get enough of this important nutrient. Increasing fiber can help improve blood sugar levels and lower cholesterol levels, and can even promote weight loss. Found in whole grains, fruits, vegetables, and legumes.

Aim for a healthy weight

According to the study, as in 2022; e-life, If you’re overweight, losing 5% to 10% of your body weight will improve insulin sensitivity and blood sugar levels, and lower cholesterol. Healthy and sustainable weight loss is 1-2 pounds per week, so take it slow.

prioritize sleep

Long-term sleep deprivation increases stress on the body and can lead to increased blood sugar levels. Plus, after a bad night’s sleep, you’re more likely to reach for high-carbohydrate convenience foods and skip exercise. When it comes to managing blood sugar levels, focusing on good sleep hygiene is an important piece of the puzzle.

Diabetic-friendly foods to watch out for high cholesterol levels

This 7-day plan focuses on the following foods to improve your cholesterol levels.

  • beans and lentils
  • Whole grains (oats, quinoa, bulgur, farro, etc.)
  • Fruits, especially high-fiber fruits such as berries, apples, and pears
  • Vegetables, especially leafy and cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts
  • Fermented dairy products (such as yogurt and kefir)
  • seafood
  • poultry
  • tofu and edamame
  • egg
  • Healthy fats (e.g. olive oil, avocado, fatty fish)
  • Nuts and seeds with natural nut butters

How to meal prep for a week

  1. Make a three-ingredient overnight berry muesli for breakfast from days 2 to 4.
  2. Prepare a chicken satay bowl with spicy peanut sauce for lunch on days 2 to 5.

First day

Breakfast (314 calories, 33g carbohydrates)

AM Snack (206 calories, 7g carbs)

  • 1/4 cup unsalted dry roasted almonds

Lunch (330 calories, 47g carbohydrates)

PM Snack (132 calories, 13g carbs)

  • 3/4 cup nonfat plain Greek yogurt
  • 1/2 cup raspberries

Dinner (512 calories, 24g carbohydrates)

Daily total: 1,503 calories, 98g protein, 76g fat, 13g saturated fat, 124g carbohydrates, 30g fiber, 1,465mg sodium

To get to 1,200 calories: Change your morning snack to one medium peach, omit the yogurt for your afternoon snack, and omit the baguette for dinner.

To get to 2,000 calories: Add 2 tbsp. Add natural peanut butter to an apple for breakfast, a plum for a mid-morning snack, and a serving of chopped guacamole salad for dinner.

the 2nd day

Breakfast (298 calories, 36g carbohydrates)

AM Snack (258 calories, 18g carbs)

  • 1 cup blackberries
  • 15 dried walnuts, cut in half

Lunch (407 calories, 28g carbohydrates)

PM Snack (95 calories, 25g carbs)

Dinner (448 calories, 37g carbohydrates)

Daily total: 1,506 calories, 83g protein, 75g fat, 12g saturated fat, 144g carbohydrates, 36g fiber, 1,319mg sodium

To get to 1,200 calories: Omit the walnuts for the AM snack and omit the guacamole for dinner.

To get to 2,000 calories: Add 1 serving of strawberry pineapple smoothie to your breakfast and add 2 tbsp. Natural peanut butter for PM snacks.

Third day

Photographer/Jacob Fox, Food Styling/Sue Mitchell, Food Styling/Kelsey Blatt

Breakfast (293 calories, 21g carbohydrates)

AM Snack (206 calories, 7g carbs)

  • 1/4 cup unsalted dry roasted almonds

Lunch (407 calories, 28g carbohydrates)

PM Snack (179 calories, 14g carbs)

  • 3/4 cup nonfat plain Greek yogurt
  • 1/2 cup raspberries
  • 1 tablespoon chopped walnuts

Dinner (432 calories, 41g carbohydrates)

Daily total: 1,518 calories, 82g protein, 86g fat, 12g saturated fat, 113g carbohydrates, 29g fiber, 1,282mg sodium

To get to 1,200 calories: Change the AM snack to 1 plum, and omit the yogurt and chopped walnuts for the PM snack.

To get to 2,000 calories: Add 1 cup of low-fat plain kefir for breakfast, 1 large pear for your morning snack, and 1 serving of guacamole chopped salad for dinner.

Day 4

carolyn hodges

Breakfast (298 calories, 36g carbohydrates)

AM Snack (324 calories, 19g carbs)

  • 20 dried walnuts, cut in half
  • 1 cup blackberries

Lunch (407 calories, 28g carbohydrates)

PM Snack (32 calories, 7g carbs)

Dinner (439 calories, 35g carbohydrates)

Daily total: 1,500 calories, 87g protein, 78g fat, 13g saturated fat, 125g carbohydrates, 30g fiber, 1,475mg sodium

To get to 1,200 calories: Changed AM snack to 1 plum.

To get to 2,000 calories: Add one serving of strawberry pineapple smoothie for breakfast and 30 unsalted dry roasted almonds for an afternoon snack.

Day 5

Breakfast (293 calories, 21g carbohydrates)

AM Snack (64 calories, 15g carbs)

Lunch (407 calories, 28g carbohydrates)

PM Snack (237 calories, 15g carbs)

  • 1/4 cup unsalted dry roasted almonds
  • 1 plum

Dinner (498 calories, 37g carbohydrates)

Meal preparation tips: Reserve 2 servings of Chicken Caesar Pasta Salad for lunch on days 6 and 7.

Daily total: 1,499 calories, 84g protein, 81g fat, 12g saturated fat, 116g carbohydrates, 31g fiber, 1,487mg sodium

To get to 1,200 calories: Omit the almonds for an afternoon snack and a basic green salad with vinaigrette for dinner.

To get to 2,000 calories: Add 15 dried walnut halves to your morning snack and 1 sliced ​​avocado to your dinner salad.

Day 6

Photography by Kelsey Hansen, styling by Greg Luna

Breakfast (298 calories, 36g carbohydrates)

AM Snack (110 calories, 12g carbs)

  • 1 cup low-fat plain kefir

Lunch (383 calories, 34g carbohydrates)

PM Snack (268 calories, 21g carbs)

  • 1 cup blackberries
  • 1/4 cup unsalted dry roasted almonds

Dinner (448 calories, 46g carbohydrates)

Daily total: 1,506 calories, 102g protein, 63g fat, 13g saturated fat, 148g carbohydrates, 29g fiber, 1,275mg sodium

To get to 1,200 calories: Omit the almonds for your afternoon snack and reduce the cooked quinoa to 1/2 cup for dinner.

To get to 2,000 calories: Add 1 serving of strawberry pineapple smoothie to your breakfast and 18 dried walnut halves to your AM snack.

7th day

brie passano

Breakfast (314 calories, 33g carbohydrates)

AM Snack (266 calories, 12g carbs)

  • 18 dried walnuts, cut in half
  • 1 plum

Lunch (383 calories, 34g carbohydrates)

PM Snack (124 calories, 13g carbs)

  • 3/4 cup blackberries
  • 10 unsalted dry roasted almonds

Dinner (428 calories, 51g carbohydrates)

Daily total: 1,514 calories, 73g protein, 77g fat, 13g saturated fat, 143g carbohydrates, 31g fiber, 1,345mg sodium

To get to 1,200 calories: Omit the walnuts for the AM snack and omit the baguette for dinner.

To get to 2,000 calories: Add 2 tbsp. Add natural peanut butter to an apple for breakfast, add one medium peach for lunch, and increase almonds to 1/3 cup for an afternoon snack.

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