… Continued …
- Instant high-fat foods, processed meals, or packaged meals are the list of some obvious things you need to restrict. These foods are definitely high in saturated fats. But the way of how you cook and eat them can make a difference.
- Diet low in saturated fat doesn’t mean you can replace it with sugar. Don’t replace healthy sources of saturated fats, whole milk dairy for example, with refined carbohydrates! Your low-fat diet can be counterproductive when it has been replaced by added sugar!
- To reduce the bad effect of red meat, look for ones with ‘grass-fed’ or ‘organic’ label. And instead of eating just red meat, vary your diet with other good sources of saturated fats such as eggs, chicken (skip the chicken skin), and healthy sources of protein (like tofu, yogurt, beans, lean beef, or fatty fish).
- Instead of frying meat /poultry, grill or roast it.
- And enjoy your good sources of saturated fats in moderation!
Cut down on trans-fat!
Likewise, trans-fat is also bad for your cardiovascular system since it can lower HDL and increase LDL. It is mainly found in foods such as:
- Fried foods (chicken nuggets, fried chicken, French fries) or anything else with ‘partially hydrogenated’ oil.
- Commercially-baked foods (pizza dough, hamburger buns, cookies, muffins, crackers).
- Packaged snacks (chips, crackers, candy, microwave popcorn, etc).
- Pre-mixed, commercially products (pancake, cake mix, chocolate milk).
- Solid fats (like vegetable shortening and stick margarine).
You don’t have to avoid carbohydrate, sugar, and fat at all costs. The type of carbohydrates and fats you eat as well as serving size and how you eat them are the key!
Fiber is not only important for digestive system, but also good for both blood sugar and blood cholesterol levels. In addition to provide nutrients – fiber can help lower your LDL, good for your blood sugar control, and also excellent to help keep your weight off.
If you get used with diet low in fiber, change it gradually! A sudden increase of fiber when your gut is not ready will cause side effects such as diarrhea or other stomach discomforts.
There are many ways to get more fiber into your diet. Whole grains, for example, are complex carbohydrate high in fiber. And you have numerous simple ways to add them to your meals. Fruits and vegetables are also high in fiber.
And to gain the most benefit, eat a wide variety of foods high in fiber! Remember that each food has unique property!
Actually there is no special instructions when it comes to diet for preventing diabetes and high cholesterol. Just like anyone else – diet low in saturated fat, high in fiber, low in sugar and simple carbohydrate are essential for anyone.
Here are other checklists to remember:
- Watch on salt, consume it in moderation (not more than 1 tsp (teaspoon) a day)! Diet high in salt is bad for your heart and cardiovascular system.
- Don’t rely only on your diet! High blood sugar and high blood cholesterol can be attributed by many factors.
- Watch on your weight! Overweight and obesity can have an effect on your risk of diabetes and hypercholesterolemia.
- All foods you eat should fit into your daily calorie budget. Even fruits and veggies contain some calories, and they may lead to weight gain if you eat them too much.
- The good news, healthy-balanced diet and regular exercise are often enough to control your weight. Exercise is also good for your insulin sensitivity and HDL booster.
- Control your stress! A good stress management can make a difference in keeping your weight off and provide a range of other health benefits.
- And another thing to put in mind, have enough rest and sleep everyday!