To a certain degree, both cholesterol and blood sugar levels can be controlled through eating habits. Diets beneficial to your health generally revolve around limiting saturated fats, trans-fatty acids and dietary cholesterol while increasing your intake of fiber and more wholesome, complex carbohydrates.
Vegetables
Vegetables are one of the more beneficial foods to help lower bad cholesterol and sugar levels. They're complex carbohydrates that contain a great deal of fiber, which can help keep cholesterol and sugar levels within a healthy range. Vegetables don't contain cholesterol or trans-fatty acids and rarely have any saturated fat. Green, leafy vegetables such as spinach, kale, chard, broccoli and arugula are some of the most beneficial, but there are also find a myriad of nutrients in artichokes, peas, sweet corn, brussels sprouts, peppers, carrots, cauliflower, tomatoes and sweet potatoes.
Fruits
Consuming fruit also helps lower both cholesterol and sugar levels. Fruits may contain natural sugars, but their fiber content and complex carbohydrates should keep blood sugar and cholesterol in a healthy range. Fruits such as pears, apples, raspberries, strawberries, oranges, bananas and grapefruit offer fiber, vitamins, minerals and other beneficial nutrients.
Legumes
Legumes can help lower bad cholesterol while keeping blood sugar in a healthy range. They provide fiber and other nutrients as well as one of the healthier forms of protein. Split peas, for example, contain a great deal of both fiber and protein. Black beans, lima beans, lentils and baked beans are also beneficial as well.
Whole Grains
According to the Mayo Clinic, it is important to get between 25 to 30g of fiber in your diet each day to combat both high cholesterol and high blood sugar. Vegetables, fruits and legumes provide a sizeable amount of fiber, but whole-grain products made from oats, barley, whole wheat, cracked wheat, buckwheat, millet and rice are rich in fiber as well. Breads, cereals and pasta should come in a whole-grain variety.
Fish
Fish, especially those containing essential fatty acids, can help control both cholesterol and blood sugar. Cold-water fish, such as salmon, herring, lake trout, tuna and mackerel are the best choices.
