A balanced, nutritious diet is important for people with prediabetes and high cholesterol. Although individual recommendations vary, dietitians frequently recommend the Mediterranean and DASH diets.
the Dietary Approaches to Stop Hypertension (DASH) the diet can improve insulin resistance and can help control weight. It focuses on a varied diet that includes whole grains, low-fat dairy products, fruits and vegetables, lean meats, and fish. The Mediterranean diet focuses on similar foods.
People with prediabetes have a increased risk high cholesterol, which means they can develop cardiovascular disease, so diet is very important. Additional lifestyle strategies, such as exercising for at least 30 minutes per dayit can minimize the risk of developing type 2 diabetes and heart disease.
Read on to learn more about what foods to eat and avoid when living with prediabetes and high cholesterol.
People with prediabetes have high blood sugar levels when they fast. However, your blood sugar level it’s not high enough be considered type 2 diabetes.
To prevent progression from prediabetes to type 2 diabetes, doctors suggest eating a balanced, nutritious diet. However, since everyone has different health requirements, individual eating plans and advice may vary.
Many experts suggest that people with prediabetes and high cholesterol would likely benefit from following a combination of the DASH and Mediterranean diets. Both approaches focus on a whole food diet low in highly processed foods and saturated fat.
To reduce high blood sugar and cholesterol levels, a person can incorporate more healthy fats, fruits, vegetables, and lean proteins.
However, it is important to note that these are general guidelines. They are not a substitute for individualized counseling. The nutritional needs of each person vary. When possible, it is recommended to speak with a registered dietitian.
healthy fats
Suggesting that a person with prediabetes eat some high-fat foods may seem counterintuitive if they have high cholesterol.
However, unsaturated fats can reduce the amount of low-density lipoprotein (LDL), or “bad” cholesterol, and increase the amount of high-density lipoprotein (HDL), or “good” cholesterol.
A person should still consume saturated fat in moderation. They can focus on polyunsaturated and monounsaturated fats. Foods that contain healthy fats include:
- avocados
- olive oil
- walnuts
- seeds
- olives
- fatty fish, such as salmon and sardines
Vegetables
People living with prediabetes and high cholesterol should try to eat more non-starchy vegetables than starchy ones. Examples of starchy and non-starchy vegetables include:
A good rule of thumb is to eat 3 to 5 servings of non-starchy vegetables each day. A serving of vegetables is about 1/2 cup of cooked vegetables or 1 cup of raw vegetables.
Protein
Diets that include healthy sources of protein have the potential to return prediabetes blood sugar levels to a healthy range. However, foods within this group vary in the amount of fat they contain, which is something that people with high cholesterol should monitor.
Protein sources include:
Plant-Based Options
- beans and legumes
- whole grains
- soy
- lentils and legumes
- tofu
- tempeh
Animal-Based Options
- chicken
- Turkey
- fish
- greek yogurt
- low fat cheese
- eggs
When a person has prediabetes with high cholesterol, they should limit their consumption of red meat because of the density of saturated fat and salt. If they choose to eat them, they may consider lean cuts instead of fatty ones.
fruits
Carbohydrates are an important part of a balanced diet. Fruit is a great source of carbohydrates that contain fiber and micronutrients.
Although most fresh fruits have a bass Glycemic index (GI), pineapple and cantaloupe slightly have their GI values. Many dried fruits contain a large amount of carbohydrates for their relatively small size, so fresh when possible is preferable.
Suitable fruits may include:
- berries
- apricots
- plums
- peaches
- apples
- kiwis
People with prediabetes and high cholesterol should avoid or limit highly processed foods and drinks that are high in sugar, saturated fat, and salt.
Sugary drinks
sugary sugary drinks can contribute to an increased risk of cardiovascular problems in some people living with type 2 diabetes.
Sugary drinks to avoid or limit include:
- processed fruit juice
- refreshments
- energy and sports drinks
- sweetened coffees and teas
Processed foods
in a 2022 reviewthe researchers linked ultra-processed foods to increased levels of obesity and a higher chance of LDL cholesterol and type 2 diabetes.
Examples of ultra-processed foods include:
- biscuits
- potato chips
- sweet
- processed bakery products, such as cakes
- processed meats, including bacon, sausage, and luncheon meats
Other food and drinks to consider
Additional foods and drinks that people with prediabetes can avoid or limit include:
- foods high in saturated fat, such as fried foods, butter, and margarine
- refined carbohydrates, such as white bread and pasta
- alcohol
If a person has prediabetes and high cholesterol, they may find the DASH diet beneficial. This eating plan can potentially reduce cholesterol and insulin resistance.
However, the Mediterranean diet is also a popular choice, so a person may want to combine both dietary approaches.
Below are two Examples of 1-day meal plans that combine foods from the Mediterranean and DASH diets. One example is for a person who eats meat and the other example is for a person who follows a vegetarian or vegan diet.
animal based option
The following sample meal plan includes breakfast, lunch, dinner, and two snacks.
Breakfast
- 2–3 ounces (oz) smoked salmon with 1 tablespoon (tbsp) cream cheese
- Tomato slices
- coffee or tea (optional milk)
Snack
- 4 ounces low-fat yogurt
- a handful of almonds
Lunch
- skinless cooked chicken breast with mixed salad and vinaigrette
- additional raw vegetables
- water with lime slices
Snack
- 1 ounce low-fat cheese
- a handful of grape or cherry tomatoes
Dinner
- hamburger without bun
- grilled onions
- mixed salad
- 1 cup broccoli
- water with lime
plant-based option
The following sample meal plan includes breakfast, lunch, dinner, and two snacks.
Breakfast
- 1/4 cup granola with 6 fl oz (fl oz) Greek or vegan yogurt
- 1/2 banana
- 10 almonds
- coffee or tea
Snack
- carrot sticks
- 2 ounces hummus
Lunch
- lentil soup
- 1/2 sandwich with whole wheat bread and pecan butter
- small mixed green salad with vinaigrette
- 1 cup of fruit
- water with lemon slices
Snack
- roasted chickpeas with herbs and spices
- small plum
Dinner
- Spiced Roasted Cauliflower Steak
- watermelon burrata salad
- water with pieces of watermelon
the Centers for Disease Control and Prevention (CDC) emphasizes that small lifestyle changes and strategies can have a big impact in preventing type 2 diabetes. To reduce the risk of diabetes, a person they can:
- eat pleasant foods in moderation
- increase physical activity to at least 30 minutes a day, several days a week
- manage stress levels in a healthy way
Foods that are beneficial for people living with prediabetes and high cholesterol tend to include whole foods, such as fresh fruits, vegetables, and lean cuts of meat.
The DASH and Mediterranean diets may be effective in reducing both insulin resistance and cholesterol. This makes them very suitable for people trying to control both their blood sugar and cholesterol levels.
In addition to eating more whole foods, people with prediabetes and high cholesterol can try to limit their intake of alcohol and foods high in saturated fat and sugar.
.
