If both your blood cholesterol and glucose levels test higher than normal, these factors put you at extra risk of suffering a heart attack or stroke. Although you cannot control all elements that affect your cholesterol readings -- your age, gender and family history of heart disease, for example -- you can improve your cholesterol and blood sugar levels by shedding unnecessary pounds, eating healthier fats and including more fiber in your diet.
Less Fat, More Fiber
The American Heart Association, MayoClinic.com and the American Dietetic Association offer similar recommendations for improving heart health by keeping your total cholesterol below 200 mg/dl. The basic dietary recommendations include limiting total daily fat to 44 to 78 g; limiting dietary cholesterol to between 200 mg and 300 mg a day; restricting saturated fat to between 16 and 22 g daily and trans fat to no more than 2 g per day. Men should aim to include 38 g of fiber in their daily diets and women 25 g. A low-fat, high-fiber diet also improves your weight and blood sugar levels.
Reduce Cholesterol and Saturated Fat
Most animal products contain both cholesterol and saturated fat. You can reduce your intake of both by making careful choices. Some foods high in cholesterol -- eggs and shrimp, for example -- contain up to or more than a day's supply of cholesterol but relatively little saturated fat. Some meats with a moderate amount of cholesterol -- prime rib and beef short ribs -- contain very high amounts of saturated fat. Protein choices with low to moderate amounts of both cholesterol and saturated fat include salmon, halibut, ham, pinto beans, skinless chicken, nonfat milk and low-fat yogurt.
Replace Trans Fat
To limit your intake of trans fat, avoid using margarine and shortening in cooking. Also avoid commercial baked goods that contain trans fat and restaurants that use shortening as a cooking oil. Replace these fats with heart-friendly choices such as olive oil and canola oil. MayoClinic.com recommends using 2 tbsp. of olive oil as a replacement for butter, shortening and margarine. Foods that contain heart-friendly oils include nuts, seeds and fish.
Add Fiber
To add more fiber to your diet, eat more whole grains, vegetables, fruits and legumes. A woman could obtain more than half of her daily need for fiber in 1 cup of black beans, lima beans or kidney beans. Other good sources of fiber include green leafy vegetables, brown rice, sweet potatoes, fruit with edible skins, berries, citrus fruits, nuts and seeds. Menu options both high in fiber and low in unhealthy fat include oatmeal cooked with nonfat milk and topped with almonds and blueberries, a spinach and romaine salad topped with grilled chicken, strawberries and walnuts and tossed with olive oil and balsamic vinegar, and whole wheat pasta topped with broccoli, pine nuts and tomatoes.
References
- Mayo Clinic: High Cholesterol
- American Heart Association: What Your Cholesterol Levels Mean; April 11 1011
- American Dietetic Association: Eat Right; Heart Health and Diet; Is Your Diet Heart-Healthy? April 8 2011
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines
- American Dietetic Association, Eat Right: Health Implications of Dietary Fiber, 2008
- University of California San Francisco: Cholesterol Content of Foods; February 2011
