The term cholesterol still causes a lot of confusion. So, what exactly is cholesterol? Cholesterol is in every cell in your body, it’s made by the liver, and travels in your blood. Cholesterol is a good thing – it has many important roles like fat absorption, making vitamin D from the sun, and making hormones. But too much cholesterol can cause problems for some people. Show
So, there is cholesterol in your blood and in food. Food from animals including meat, poultry, fish, eggs, and dairy have cholesterol. However, dietary cholesterol doesn’t automatically turn into cholesterol in your blood. High levels of cholesterol in the blood have been linked to heart disease. People with diabetes are 2-4 times more likely to die from heart disease than someone without diabetes. So, we used to think that dietary cholesterol was the heart disease villain. Newer thinking is that heart disease is about inflammation. What causes inflammation in people is different. Contributors to inflammation include diet, environment, toxins, stress, infections, lack of sleep, and excess body weight. Another cause of inflammation for people with type 2 diabetes is high levels of insulin in the blood or insulin resistance. A good starting place to lower cholesterol and inflammation is avoiding added sugar, processed carbohydrates, and saturated fat (not total fat). Eating more whole foods that are high in fiber like vegetables, fruits, nuts, seeds, and whole grains can help to lower cholesterol. There are some specific foods that can also help cholesterol levels. Barley Barley is one of the best food sources of a specific type of soluble fiber called beta-glucan. Beta-glucans can lower cholesterol and help control glucose. Remember, fiber acts like a sponge to absorb cholesterol and excrete it. Fiber slows the rise in glucose after a meal and gives a feeling of fullness without many calories. There are lots of ways to enjoy barley – try cooked barely on a salad, for breakfast as a cereal, or barley flour as a partial wheat flour replacement. Oats are another good source of beta-glucan. Avocado Avocados are high in monounsaturated fat and high in fiber. Research shows that replacing saturated fat or carbohydrates with unsaturated fat can lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Monounsaturated fat has also been linked to decreased inflammation. Try avocado as a spread on toast, with eggs, or in a smoothie. Nuts and olive oil are also good sources of monounsaturated fat. Salmon Salmon contains anti-inflammatory fats called omega-3 fats, a type of polyunsaturated fat. Omega-3 fats benefits the heart by decreasing triglyceride levels, slowing growth of plaque in arteries, and lowering blood pressure. The American Heart Association recommends eating fish (especially fatty fish) at least two times a week to lower risk of heart disease. Flaxseed Flaxseed helps to lower cholesterol and contains fiber, protein, and omega-3 fats. Flaxseed contains a phytonutrient called lignan which has been linked to reduced plaque in arteries. To get the full nutrient benefits from flaxseed, it must be ground. You can purchase flaxseed whole or ground. You can grind whole flaxseed at home in a food processor, coffee bean grinder, or blender. Enjoy ground flaxseed on cereal, in baked goods, on salads, mixed with yogurt, or as an egg substitute when mixed with water. Blueberries Blueberries have one of the highest levels of antioxidants compared to other popular fruits and vegetables. A flavonoid called, anthocyanins, gives food a blue, red, or purple color. Anthocyanins decrease inflammation and improve cholesterol by decreasing how much cholesterol is made. Other foods that contain anthocyanins include blackberries, blueberries, cherries, eggplant, red cabbage, red beets, and red onion. Soybeans Soybeans are higher in protein and healthy fats compared to other beans. Whole soy foods also contain phytosterols and beta-glucan. Whole soy foods can reduce cholesterol production and help the body get rid of it. Consider adding soybeans or edamame to a salad or as a plant-based protein with your meal. Sauerkraut Probiotics, the good bacteria in your gut, already have a long list of benefits including decreased inflammation and glucose control. To add to that list, probiotics can prevent cholesterol recirculating through the body. Fermented foods contain probiotics. Sauerkraut is fermented cabbage. Try adding sauerkraut to meat, sandwiches, salads, or eggs. Other fermented foods include yogurt, kimchi, miso, and tempeh. by Christine McKinney, RD LDN CDE Sugar and cholesterol are some of the most common culprits when it comes to health complications. Nearly ten percent of the world's population struggles with high blood sugar, and about a third of all heart disease is caused by high levels of cholesterol. Increased risk of coronary heart disease, heart attack, elevated blood pressure, and risks of stroke are just some of the many hazards of sugar and cholesterol. There are a variety of factors that raise glucose, cholesterol, and their risks. However, cholesterol and glucose levels in the blood can be lowered considerably by making a slew of dietary and lifestyle changes. By actively cutting down on foods that raise bad cholesterol, sugar and by incorporating exercise into your routine, you’re bound to see marked differences in your upcoming lipid and sugar panel. These changes, coupled with following your doctor’s advice should be sufficient to maintain your cholesterol and sugar levels in the blood. What is Cholesterol?Cholesterol is a multi-chain fat molecule that is synthesized in your liver. While your body produces its cholesterol, it can also be present in your diet. Depending on the dietary content of cholesterol, the production in the liver is monitored and modulated accordingly. Cholesterol, like other fats, does not dissolve in water and is not inherently bad for you. It helps to keep the cell membranes intact, helps in the production of various steroid hormones like testosterone, and also aids in vitamin D synthesis. An excess of cholesterol can be quite damaging, however. The body creates complex molecules called lipoproteins for the transfer of cholesterol from your liver to the various cells spread across. Lipoproteins can be of three varieties:
The liver tends to make packages of VLDL that comprise cholesterol and triglycerides (freely floating fat molecules in the blood) and sends them out to transport much-needed lipids to different cells. VLDL is converted to the denser LDL once it completes its task. Higher than normal levels of VLDL can cause the deposition of
cholesterol on the arterial walls. LDL also carries fat and triglycerides to a region where these elements are necessary. HDL, the mainstay against ‘bad’ cholesterol, is also produced by the liver. This ‘good’ cholesterol collects unused fats and lipids and carries them back to the liver, lowering the levels of bad cholesterol. Understanding this basic mechanism by which the body works is important in answering the question of how to lower cholesterol. Does Sugar Affect Cholesterol Levels?While addressing the question of how to lower cholesterol, it is important to take into account the relationship between sugar and cholesterol. High blood sugar has always been implicated in elevated risks of heart disease and cardiovascular distress. Several studies like this one have consistently linked diabetes and elevated blood sugar to higher LDL & VLDL levels, and reduced HDL levels. The primary factor that explains this close relationship between glucose and cholesterol is the phenomenon of insulin resistance. Insulin is a hormone produced by specialized beta cells in your pancreas. Insulin functions by removing sugar from the blood and driving them into cells for either consumption or storage. There exist specialized receptors on the surface of the cells in your body that bind to insulin and withdraw glucose from the blood. As time progresses, cells in vulnerable individuals begin reacting abnormally to insulin and develop resistance. This leaves excess sugar in the bloodstream, something that eventually evolves into full-blown diabetes. Insulin resistance also has other far-reaching consequences as it hampers the traditional cholesterol pathway. Individuals with insulin resistance and those who consume higher amounts of processed and added sugars were shown to have higher levels of LDL and VLDL cholesterol, with markedly reduced HDL levels. The key to good health lies in reducing both sugar and cholesterol levels. These can be addressed by a specific diet for pre-diabetes and high cholesterol. Reducing the intake of added sugars, cutting out food with trans-fat, and exercising regularly are some of the methods we discuss to help you reduce cholesterol and sugar in the blood. Methods of Reducing Cholesterol & Sugar LevelsHere are a few natural methods to lower cholesterol levels:
While all of these suggestions should help make serious headway into controlling your cholesterol and sugar levels in the blood, be sure to keep in touch with your physician at all times. If you have further questions on how to lower cholesterol and the relationship between sugar and cholesterol, ask your doctor today. How can I lower my blood sugar and cholesterol quickly?Here are a few tips to effectively reduce high blood sugar and cholesterol levels:. Eat healthy fats. To reduce cholesterol levels, many people cut out sources of fat from their diets. ... . Reduce your intake of added. sugars. ... . Consume more vegetables. Increasing your intake of both. ... . Eat mostly whole, nutritious. foods.. What foods help lower blood sugar and cholesterol?These are some of the best foods to lower blood sugar and cholesterol and how to fit them into your diet:. Whole Grains. ... . Non-starchy vegetables. ... . Monounsaturated Fats. ... . Nuts and peanuts. ... . Fruit. ... . Fish. ... . Plant-Based Proteins.. What foods should diabetics with high cholesterol avoid?Processed or fatty meats
Also, people with diabetes should consider avoiding or limiting the intake of: breaded, fried, and high-sodium meats. processed meats, such as bacon, hot dogs, and deli meats. ribs and other fatty cuts of meat.
What is the best diet for diabetes high blood pressure and high cholesterol?Choose foods low in salt and sugar. Eat plenty of fiber from fruits, vegetables, and whole grains like brown rice and oatmeal. Choose heart-healthy fats such as olive and canola oil, fatty fish, nuts, and avocados. If you drink alcohol, do it in moderation.
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