4 food groups good for people with high cholesterol and diabetes

Patients can combine foods rich in good fats, fruits, vegetables, and healthy lean protein sources to reduce blood sugar and cholesterol levels.

A balanced, nutritious diet is important for people with diabetes and high cholesterol. Diabetics are at risk of high blood fat, so it is important to control blood sugar and cholesterol. Incorporate soluble fiber, omega-3, and lean protein into your diet, while limiting saturated and trans fats for your health.

The DASH and Mediterranean diets both focus on whole foods, low in processed foods and saturated fats. Here are typical food groups.

Healthy fats

Fats in the human body are divided into two types: good and bad. Good fats provide energy for the body, bad fats cause the body to produce harmful cholesterol. Unsaturated fats belong to the good group because they can reduce bad LDL cholesterol and increase good HDL cholesterol.

Foods that contain healthy fats like omega-3 fatty acids include avocados, olive oil, nuts, salmon, sardines, and herring.

Vegetable

People with prediabetes and high cholesterol should prioritize non-starchy vegetables. Starchy vegetables include potatoes, sweet potatoes, corn, pumpkin, beans, and turnips. Non-starchy vegetables include carrots, cauliflower, leafy greens, bell peppers, eggplant, zucchini, and tomatoes.

Eat 3-5 servings of non-starchy vegetables each day. Each serving is about 1/2 cup cooked vegetables or 1 cup raw vegetables.

People with diabetes and high cholesterol should prioritize low-starch vegetables such as bell peppers, carrots, green vegetables... Photo: Freepik — People with diabetes and high cholesterol should prioritize low-starch vegetables such as bell peppers, carrots, and green vegetables. Photo: *Freepik*

Fruit

Carbohydrates are an important part of a balanced diet, with fruits providing carbohydrates, rich in micronutrients.

Healthy fruits such as berries, apricots, plums, peaches, apples, kiwis... If drinking juice, diabetics should prioritize pure types, without added sugar and sweeteners.

Healthy Protein

Healthy proteins can lower blood sugar levels. However, foods in this group have varying amounts of fat, which people with high cholesterol need to monitor.

Plant protein sources include beans, grains, soybeans, and tempeh. Chicken, beef, fish, milk, yogurt, cheese, and eggs are animal proteins. People with diabetes and high cholesterol should limit red meat and processed meat because they contain a lot of saturated fat and salt. If you eat them, consider choosing lean meat instead of fatty, skinless meat.

To stabilize blood sugar and control cholesterol, in addition to choosing healthy foods, patients need to limit alcohol consumption, foods high in saturated and trans fats (grilled, fried, fast food, margarine), and sweets. A person should only consume saturated fat in moderation, less than 10% of total calories consumed, according to the American Heart Association.

Another healthy way to lower both blood sugar and cholesterol is to exercise regularly to reduce excess body fat and avoid stress.

Bao (According to Medical News Today, Livestrong )

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