A cholesterol-lowering diet for diabetics is basically a heart-healthy diet as stipulated by the American Heart Association (see Resource 2). This plan focuses on eating a well-balanced diet consisting of a variety of foods known for being rich in cholesterol-lowering fiber. Eating the recommended foods is as important as eating the correct amounts when trying to keep blood sugar levels under control.
Heart-healthy Vegetables
Eat a variety of fresh vegetables. This is a necessity in your cholesterol-lowering diet. According to the American Heart Association and the USDA (see References below), vegetables contain fiber and antioxidants that can help regulate both your blood cholesterol and sugar levels.
Follow what is known as the "plate method" as stipulated by the American Diabetes Association (see Resource 1). Once your food is on your serving plate, look at your plate. It needs to consist of more non-starchy vegetables than any other food. Non-starchy vegetables are low in calories and carbohydrates while being high in antioxidants and fiber. Non-starchy vegetables include broccoli, cauliflower, onions, green beans, carrots and dark leafy greens. Dark green leafy vegetables such as spinach, kale and collards are known as diabetic super foods by the ADA since they are nutrient-rich while being low in carbohydrates, fat and calories.
Heart-healthy Fruits
Enjoy a variety of nutrient-rich fruits. According to the AHA, heart-healthy fruits contain both fiber that helps to lower cholesterol levels and antioxidants that can help regulate blood sugar levels. Fruits are especially helpful, and fall under the ADA's diabetic super foods category (see Resources below).This is especially true of citrus fruits such as oranges, grapefruits, lemons and limes.
Dairy Foods
Choose low-fat or nonfat dairy foods. Instead of eating whole-fat dairy foods, a form of animal-based products known for increasing undesireable LDL cholesterol, the USDA and ADA recommend consuming a variety of lower-fat versions of dairy foods. Lower-fat dairy foods contain less carbohydrates and saturated fats. Choose milk, hard cheeses, yogurt, ice milk and cottage cheese to satisfy your daily nutritional requirements.
Lower-fat Protein
Eat more lean protein. According to the AHA, animal protein is higher in saturated fats than plant-based protein sources. Saturated fat contains harmful LDL cholesterol. Plant protein includes soy products such as tofu and legumes. When choosing animal protein, think poultry (without skin), fish and low-fat versions of red meat, recommends the USDA.
Salmon is considered a diabetic super food according to the ADA. The Mayo Clinic recommends eating salmon since it is a rich source of beneficial omega-3 fatty acids, which have been shown to reduce LDL while increasing beneficial HDL cholesterol.
Egg yolks are not recommended as they contain large amounts of LDL cholesterol. Eat egg whites only, instead.
Portion Control
Be sure to use portion control. Diabetics need to monitor food intake. Being aware of how much you eat can make counting carbohydrates and calories, and tracking your glycemic intake, much easier. Portion control also promotes an overall heart-healthy lifestyle.
