Unfortunately, if you already have diabetes it increases your risk of developing heart disease, and if you have low HDL cholesterol levels it can increase your risk of developing type 2 diabetes. Keeping your blood sugar and cholesterol levels within the normal range can help prevent either disease from occurring. Diet has an enormous impact on the development of both heart disease and diabetes. A healthy diet can go a long way in protecting you, and the recommended diets to prevent diabetes and heart disease are virtually the same.
Normal Ranges for Cholesterol and Glucose
Cholesterol is type of fat that the body requires for certain functions, including hormone and cell membrane production. Glucose is formed from the breakdown of carbohydrates during digestion and used by the cells for energy. Elevated cholesterol causes plaque formation on artery walls and leads to heart disease. Elevated glucose levels damage the artery walls, making it easier for cholesterol plaques to attach. Strive to keep your total cholesterol under 200 mg/dL, LDL cholesterol under 100 mg/dL, and HDL cholesterol over 40 mg/dL if you're a man and over 50 mg/dL if you're a woman. Your A1C levels, an indicator of blood glucose, should be around 7 percent, according to the Centers for Disease Control and Prevention.
Foods to Include
Focus on eating complex carbohydrates, which include whole grains, vegetables and fruits. Complex carbs have less impact on blood sugar, and the and fiber they contain can help in lowering cholesterol. The National Diabetes Information Clearinghouse recommends getting 14 g of fiber for each 1,000 calories you ingest. Make your fruits and vegetables fresh or frozen, and your grains whole. For protein, choose lean cuts of poultry, oily fish and plant-based protein from soy, beans and nuts. Dairy products should include skim milk and low-fat or fat-free yogurt and cheese. Get the healthy unsaturated fats your body needs from salmon, nuts and seeds.
Foods to Avoid
Limit the types of fats in your diet, staying away from saturated and trans fats, which can elevate cholesterol, and avoid partially hydrogenated oils and fried foods. MayoClinic.com states that eliminating harmful fats is the most important step in preventing high cholesterol. Cut back on sugar and refined white flour and rice. These simple carbohydrates are basically stripped of nutrition and cause a rapid rise in blood sugar. Limit the amount of red meat, whole fat dairy, bacon, and egg yolks in your diet as they all contribute to elevated cholesterol.
Healthy Diet Tips
A healthy diet doesn't have to be a boring diet. For example, if you crave sweets, substitute some fresh in-season fruits for dessert and have some celery sticks with low-fat peanut butter for a snack. Have a baked sweet potato instead of a baked potato, or top your baked potato with salsa rather than a mound of butter. Avoid processed foods, using whole foods instead. Reduce your salt intake, which helps prevent high blood pressure and heart disease, and use spices for flavoring foods. Become proficient in reading product labels, looking for hidden fats, sugars, sodium and cholesterol.
References
- National Diabetes Information Clearinghouse: Diabetes, Heart Disease and Stroke
- American Diabetes Assocation: Type 2 Diabetes Risk Factors
- Centers for Disease Control and Prevention: Staying Healthy with Diabetes
- MayoClinic.com: Heart-Healthy Diet: 8 Steps to Prevent Heart Disease
- HelpGuide.org: Heart-Healthy Diet Tips
