Dietary planning can be difficult if you suffer from both hypoglycemia (low blood sugar),and high cholesterol, but a few simple tips will help you to control both conditions. Make sure you eat a minimum of five small meals throughout the day to keep your blood sugar stable. When you eat, be sure to consume foods that are high in fiber and unsaturated fat and low in sugar, saturated fat and trans fat.
Eating for Hypoglycemia
Hypoglycemia is characterized by low blood sugar levels, and this is typically caused by skipping meals or not eating enough carbohydrates at meals or snack time. The diet for hypoglycemia requires that you consume a minimum of six small meals throughout the day. Do not go for more than three hours without eating something. In addition, you want to avoid concentrated sweets, such as juice, desserts or candy, because these items can cause rebound hypoglycemia. You will want to make sure that all the carbohydrates you eat are high in fiber. Aim for at least 25 g fiber per day.
Eating for High Cholesterol
Cholesterol levels can be significantly impacted by what you eat. Therefore, individuals with high cholesterol should carefully select the foods and beverages they consume. Try to limit your intake of saturated fats, such as butter, lard and fatty meats, and avoid trans fats as much as possible. Instead, choose healthy mono- or polyunsaturated fats, such as avocado, olive oil, nuts and seeds. Increasing your intake of omega-3 fatty acids can improve your total cholesterol level by lowering your triglycerides. Walnuts, flaxseed and salmon are all good sources of omega-3 fatty acids. In addition, if you are overweight or obese, shedding a few of those extra pounds by lessening your caloric intake can also lower your cholesterol.
Combining the Two Diets
Putting the hypoglycemia diet together with the high cholesterol diet is fairly simple if you follow the general principles of healthy eating. Make sure that each time you eat, you consume small portions of unprocessed, high fiber foods balanced with lean proteins and healthy fats. Because high sugar intake can exacerbate both hypoglycemia and high cholesterol, avoid consuming sugary foods and beverages, including juices and sweet alcoholic drinks.
Sample Menu
The following sample menu shows how the diet for hypoglycemia and high cholesterol can be formatted.
Breakfast: 1/2 cup scrambled egg substitute on 1 slice whole grain toast, 6 oz. light yogurt with 1/2 oz. walnuts and 1/2 cup blueberries
Morning Snack: 1/2 cup fat-free cottage cheese and 1/2 cup fresh pineapple
Lunch: Large salad with spinach, lettuce, carrots, green peppers, tomatoes, sprouts, 3 oz. chicken, and 2 tbsp. oil and vinegar dressing, 1 small sliced apple with 1 tbsp. natural peanut butter, 8 oz. nonfat milk
Afternoon Snack: High-fiber cereal bar, 1 small banana
Dinner: 4 oz. grilled salmon, 1 cup steamed fresh vegetables, 2/3 cup cooked bulgur, 1 cup strawberries with 2 tbsp. light whipped cream
Evening Snack: 8 oz. nonfat milk with 3 graham cracker squares
Physical Activity
Exercise and regular physical activity can help improve your cholesterol levels, but be sure that you eat something before you begin your activity. High amounts of exercise and other physical activity can cause hypoglycemia if you have not eaten, so have a well-balanced snack beforehand. In addition, always carry glucose tablets with you just in case your blood sugar goes low while your are exercising.
