Elevated blood sugar levels make you more susceptible to high cholesterol, and high cholesterol puts you at higher risk for developing heart disease. A low-fat, high-fiber diet can both reduce symptoms of Type 2 diabetes and lower your cholesterol. Keep the basics of a diabetes diet -- portion control, frequent meals and a balance of food groups -- in mind when creating a meal plan to reduce your cholesterol.
Healthy Cholesterol Numbers
You may need to lower your cholesterol if your total cholesterol measured higher than 200 mg/dL or your low-density lipoprotein measured higher than 70 mg/dL on your most recent test. You may also need to change your diet if your high-density lipoprotein registered lower than 60 mg/dL or your triglycerides measured higher than 150 mg/dL. These numbers, healthy for all adults, are especially important when you have an increased risk for heart disease, such as diabetes. If you're older than 50, male, smoke or your personal or family history includes heart disease, you also face increased risk.
Reduce Fat
Reduce the amount of fat in your diet and reduce your intake of unhealthy fats. About 20 to 35 percent of your daily calories should come from fat. Strive for the lower end -- it amounts to about 44 g of fat -- when you're working to reduce your cholesterol levels. Limit the amount of unhealthy saturated fat and trans fat in your diet to 16 g and 2 g a day, respectively. To reduce saturated fat, choose lean meat, fish and vegetable protein, such as round steak, halibut and black beans over fatty meats, such as prime rib, veal and lamb. To keep trans fat consumption low, don't use margarine and shortening at home and don't purchase commercial baked goods without reading nutrition labels.
Add Fiber
If you include more fiber in your diet, you can lower your cholesterol levels, your weight and your blood sugar levels. Aim to include at least 35 g of fiber in your diet if you're a man and 28 g of fiber in your diet if you're a woman. Plant-based foods, such as fruits, vegetables, legumes and whole grains contain fiber. The American Diabetes Association recommends berries and citrus fruits, such as raspberries, blueberries, grapefruit and oranges. Good vegetable choices include green leafy vegetables, tomatoes and potatoes with skins. Add legumes, such as black beans and lima beans, to your diet and include more oatmeal and whole-wheat bread.
Considerations
Additional steps you can take to lower your cholesterol include reducing the amount of sugar in your diet, exercising more and losing weight. Refined carbohydrates, including table sugar, sweet desserts and white bread, elevate your blood sugar and your triglycerides. Your triglycerides, like low-density lipoprotein -- LDL cholesterol -- tend to clog your arteries. Your high-density lipoprotein -- HDL cholesterol -- helps remove triglycerides and LDL from your body. You can improve your HDL levels by exercising regularly. A diet to lower your cholesterol should help you naturally attain a healthy body weight.
References
- American Diabetes Association: All About Cholesterol
- MayoClinic.com; High Cholesterol; June 2010
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet; November 2009
- American Diabetes Association: Diabetes Superfoods
