Diabetic diet plan for lowering cholesterol
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Oats
Barley
Whole grain bread
Quinoa
Brown rice
Lentils
Chickpeas
Black beans
Almonds
Walnuts
Chia seeds
Flaxseeds
Avocado
Olive oil
Canola oil
Salmon
Mackerel
Tuna
Tofu
Edamame
Spinach
Kale
Broccoli
Brussels sprouts
Apples
Pears
Berries
Oranges
Garlic
Soy milk
Almond milk
Greek yogurt
Eggplant
Diet plan overview
The diabetic diet plan for lowering cholesterol focuses on heart-healthy foods. It prioritizes omega-3 fatty acids from fish and flax seeds, which can reduce bad cholesterol levels. Soluble fiber from oats, barley, and fruits also plays a critical role in binding cholesterol and removing it from the body.
This diet is designed to improve cardiovascular health while managing blood sugar levels. Regular consumption of plant sterols, found in nuts and seeds, further helps to prevent cholesterol absorption, making this a comprehensive approach to diabetes care.
Foods to eat
Whole Grains: Oats, barley, and whole wheat help reduce LDL cholesterol levels.
Fruits and Vegetables: A variety of fruits and vegetables daily for antioxidants and fiber.
Nuts: Walnuts, almonds, and other nuts can reduce blood cholesterol.
Legumes: Beans, peas, and lentils help lower LDL levels and manage blood sugar.
Lean Proteins: White meat poultry, lean cuts of meat, and plant-based proteins.
✅ Tip
Foods not to eat
Trans Fats: Found in margarines and store-bought cookies, cakes, and other pastries.
High-Fat Animal Products: Such as cream, butter, and fatty cuts of meat which contribute to higher cholesterol levels.
Deep-Fried Foods: Foods cooked in hydrogenated oils which increase LDL cholesterol.
Processed Meats: Sausages, hot dogs, and bacon linked to higher cholesterol and diabetes risk.
Sugar-Rich Foods: Sweets and sugar-laden snacks that can increase triglyceride levels and worsen lipid profiles.
Main benefits
The diabetic diet plan for lowering cholesterol includes heart-healthy fats and fiber-rich foods that help reduce LDL levels and improve cardiovascular health. It promotes the inclusion of nuts, whole grains, and legumes, which are effective in managing both blood sugar and cholesterol. This dietary approach also encourages regular consumption of fatty fish and lean proteins.
📊 Around 12% of the US population has diabetes (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal made with soy milk, topped with chia seeds and berries
- Lunch:Quinoa salad with chickpeas, spinach, avocado, and a drizzle of olive oil
- Dinner:Grilled salmon with a side of steamed broccoli and brown rice
- Snack:A handful of almonds and an apple
Day 2
- Breakfast:Greek yogurt with sliced pears and flaxseeds
- Lunch:Lentil soup with kale, garlic, and whole grain bread
- Dinner:Tofu stir-fry with Brussels sprouts, bell peppers, and quinoa
- Snack:Walnuts and orange slices
Day 3
- Breakfast:Smoothie with almond milk, spinach, and mixed berries
- Lunch:Black bean and avocado salad with a vinaigrette of olive oil and garlic
- Dinner:Baked mackerel with a side of roasted Brussels sprouts and sweet potatoes
- Snack:Edamame and a few slices of pear
Day 4
- Breakfast:Barley porridge with sliced apples and walnuts
- Lunch:Chickpea and spinach curry with brown rice
- Dinner:Grilled tuna steak with a side of sautéed kale and eggplant
- Snack:Greek yogurt with chopped almonds
Day 5
- Breakfast:Chia pudding made with almond milk, topped with fresh berries
- Lunch:Broccoli and tofu salad with flaxseed and olive oil dressing
- Dinner:Lentil and barley stew with a side of whole grain bread
- Snack:A handful of walnuts and an orange
Day 6
- Breakfast:Whole grain bread with avocado and a sprinkle of chia seeds
- Lunch:Quinoa and black beans bowl with diced tomatoes, spinach, and olive oil
- Dinner:Baked salmon with a side of steamed Brussels sprouts and quinoa
- Snack:Edamame and slices of apple
Day 7
- Breakfast:Oatmeal with chopped pears, flaxseeds, and a splash of almond milk
- Lunch:Salad with kale, chickpeas, avocado, and tuna, dressed with canola oil
- Dinner:Stir-fried tofu with broccoli and brown rice
- Snack:Berries with a dollop of Greek yogurt
Want to learn more?
⚠️ Keep in mind
Other diet plans
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This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
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Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
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