Suffering from high cholesterol and hyperglycemia can put some restrictions on your lifestyle choices. Keeping yourself healthy requires physician supervision, but there are several things you could do at home to help keep yourself in check and prevent the progression of these disorders. Changing the way you eat and exercise can also help prevent and treat high cholesterol as well as help maintain healthy glucose levels. Before making any major lifestyle changes, speak to your physician first.
About High Cholesterol
Cholesterol is needed by your body for a variety of functions. Most of it is produced by the liver and the remainder comes from your diet. When you produce or consume too much, it circulates freely in the bloodstream and can adhere to artery walls and eventually cause blockages. High-density lipoproteins, HDL, are considered as "good" cholesterol and high numbers, 60mg/dL, are preferred. They consist mostly of proteins and remove cholesterol from the bloodstream.
Low-density lipoproteins, LDL, are considered a "bad" cholesterol and you should have levels of 70 mg/dL or below. Total cholesterol levels should be 200 mg/dl or below. Because there are rarely any symptoms associated with high cholesterol levels, a blood test is needed to see where you are. Common causes of high cholesterol include a poor, saturated-fat rich diet, being overweight, lack of exercise and genetics.
About High Blood Sugar
Hyperglycemia occurs when your blood sugar levels are above the normal range and is a condition associated with diabetes. Onset of this condition can be rapid or, in case of illness, it may take hours to days before the levels appear as high. Common causes for hyperglycemia include over-consumption of food to the amount of insulin produced or injected, lack of exercise, injuries and stress. Symptoms may appear as a constant thirst and need for urination, fatigue, increased appetite and blurry vision.
Exercise
For both conditions exercise can play a role in prevention. According to the University of Maryland Medical Center, striving to exercise 60 minutes per day, five days a week can help prevent and reduce high cholesterol and facilitate weight loss. It will also increase your HDL levels. Before beginning any regular routine, or changing a current one, you should first speak to your physician to make sure you are healthy enough. Always start exercise slowly and gradually increase your time and level of activity. Prevent injuries by stretching before and after exercise.
Diet
Choose your food wisely and read labels. You should avoid foods that are both high in sugars, simple carbohydrates, saturated fats and trans fats, such as those found in many pre-packaged bakery items. The American Diabetes Association suggests that you consume whole grain foods and eat plenty of fruits and low starch vegetables like carrots or broccoli. Choose meat that is lean and eat two to three servings of cold water fish, like salmon or tuna, a week. Use olive oil which can lover your LDL levels instead of solid oil or margarines that contain saturated fats and trans fats.
Herbs
The University of Michigan Health System suggests using fenugreek and psyllium to help treat both high cholesterol and Type 2 diabetes. Cinnamon is a tasty spice, also considered an herb, that has the ability to effect how blood sugar and fats are metabolized and can help with hyperglycemia and may provide some cholesterol lowering benefits. Before taking any herb or supplement, you should first speak to your doctor.
References
- University of Maryland Medical Center: High Cholesterol Guide
- University of Iowa Hopitals and Clinics: Hyperglycemia (High Blood Glucose)
- University of Michigan Health System: High Cholesterol
- American Diabetes Association: What Can I Eat?
- MayoClinic.com: Top Five Foods to Lower Your Numbers
- MayoClinic.com: Can Cinnamon Lower Blood Sugar
