What Is The Link Between Diabetes Heart Disease And Stroke
High blood glucose from diabetes can damage your blood vessels and the nerves that control your heart and blood vessels. Over time, this damage can lead to heart disease.1
People with diabetes tend to develop heart disease at a younger age than people without diabetes. Adults with diabetes are nearly twice as likely to have heart disease or stroke as adults without diabetes.2,3
The good news is that the steps you take to manage your diabetes also help lower your chances of having heart disease or stroke.
Diabetes High Cholesterol And Diet
Heres some good news: it doesnt take a huge effort to start making heart-healthy food decisions. Especially when you have diabetes and high cholesterol, watching your diet is critical.
There are changes you can make to what you eat every day. We recommend that you talk to a certified diabetes educator or registered dietitian about changing how you eat. They can work with you to create a meal plan that is delicious, flexible , and healthyfor both your heart and your diabetes.
Consider the fruit and/or vegetables that you will add to your meal for the most heart healthy, weight neutral, blood sugar favorable eating plan.
In the meantime, here are 4 tips to help you eat well when you have high cholesterol.
Recipe For Lowering Blood Sugar Cholesterol And Triglyceride Levels
Best recipe for lowering blood sugar, cholesterol and triglyceride levels is: take 1 tbsp. organic apple cider vinegar + 1 raw garlic clove + 3 gm cinnamon powder + ½ tbsp. organic grated ginger + 1 tbsp. raw honey. Put all these ingredients in a blender and blend them until they are well combined. Eat one teaspoon of this remedy before every meal. If its too strong to consume it on its own you can dilute it in a glass of water and then take it.
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Medically reviewed in August 2021
What comes to mind when you think of warm oatmeal, fresh strawberries, or crunchy celery? If it’s not your blood sugar and cholesterol, think again. Healthy foods high in soluble fiber can help decrease after-meal blood sugar and cholesterol levels. To learn how to lower your blood sugar and bad cholesterol, grab a crunchy carrot and read on.
How Soluble Fiber Helps When it comes to fiber in your food, there are two types: soluble and insoluble. Soluble fiber dissolves in your stomach to form a gooey, gel-like substance, while insoluble fiber stays relatively intact in your digestive system. Both types of fiber help with digestion, but soluble fiber has added advantages. Foods rich in soluble fiber are digested more slowly than refined or processed foods such as white bread, cookies, or cake. So sugar from your food is absorbed by your body at a slower rate, causing blood sugar levels to rise more slowly and preventing sudden blood sugar spikes.
What else can soluble fiber do? This sticky, gel-like substance is also a whiz at grabbing and trapping excess LDL cholesterol in your intestine. Once trapped, bad, fatty cholesterol is swept out of your bodyfar away from your bloodstreamby way of your normal digestive process.
Simple Tips To Prevent Blood Sugar Spikes
Blood sugar spikes occur when your blood sugar rises and then falls sharply after you eat.
In the short term, they can cause lethargy and hunger. Over time, your body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes.
Diabetes is a rising health problem. In fact, 29 million Americans have diabetes, and 25% of them dont even know they have it .
Blood sugar spikes can also cause your blood vessels to harden and narrow, which can lead to a heart attack or stroke.
This article looks at 12 simple things you can do to prevent blood sugar spikes.
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The Relationship Between Cholesterol And Blood Sugar
Cholesterol plays a very important role in the human body, contributing to the structure of the cells, helping with vitamin D synthesis, and also promoting the production of steroid and sex hormones, like cortisol, aldosterone, testosterone, and estrogen.
However, when our cholesterol becomes too elevated, it can begin to build up in the artery walls and lead to an increased risk of coronary heart disease and other conditions. Unhealthy dietary and lifestyle choices are the primary cause of higher levels of cholesterol, in addition to factors such as genetics and obesity. High cholesterol can also contribute to high blood sugar and increase the risk of type 2 diabetes.
But how exactly is cholesterol connected to blood glucose levels? Read on to find out.
How Do I Know If I Have High Cholesterol
Many Australians dont know they have high cholesterol, because there are no symptoms. High cholesterol can only be detected through a blood test.
Some people have a condition called familial hypercholesterolaemia where a genetic problem leads to high cholesterol. About one in 500 Australians has this condition and many dont know they have it. If you have a family history of high cholesterol or of heart disease at a young age, ask your doctor about your risk.
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Foods That Lower Cholesterol
1. Vegetables
No doubt about it, nutrient-dense, anti-inflammatory vegetables are one of the most high-antioxidant foodsavailable. Loaded with phytochemicals that fight free radical damage, they slow down the aging process and keep arteries flexible and healthy. Many dark leafy greens, like spinach and kale, contain very few calories but offer protection against heart attacks by helping artery walls stay clear of cholesterol buildup.
While nearly every type is a good choice, vegetables including benefit-rich beets, onions, cabbage, broccoli and artichokes are especially useful for upping your fiber intake and protecting heart health.
2. Nuts
Nuts of all kinds make a good source of healthy polyunsaturated and monounsaturated fats. They also provide a decent amount of fiber. Certain nuts, including almonds, specifically supply antioxidant flavonoids, plant-based compounds that improve artery health and reduce inflammation.
Studies show nuts can lower bad LDL levels, especially in individuals with high cholesterol and diabetes. They can help prevent damage from forming within artery walls and protect against dangerous cholesterol plaque buildup, in addition to fighting weight gain and obesity.
3. Chia Seeds and Flaxseeds
4. Olive Oil
How Does The Body Regulate High Blood Sugar
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Eat Fewer Refined Carbs
Refined carbs, otherwise known as processed carbs, are sugars or refined grains.
Some common sources of refined carbs are table sugar, white bread, white rice, soda, candy, breakfast cereals and desserts.
Refined carbs have been stripped of almost all nutrients, vitamins, minerals and fiber.
Refined carbs are said to have a high glycemic index because they are very easily and quickly digested by the body. This leads to blood sugar spikes.
A large observational study of more than 91,000 women found that a diet high in high-glycemic-index carbs was associated with an increase in type 2 diabetes .
The spike in blood sugar and subsequent drop you may experience after eating high-glycemic-index foods can also promote hunger and can lead to overeating and weight gain .
The glycemic index of carbs varies. Its affected by a number of things, including ripeness, what else you eat and how the carbs are cooked or prepared.
Generally, whole-grain foods have a lower glycemic index, as do most fruits, non-starchy vegetables and legumes.
Summary:
Refined carbs have almost no nutritional value and increase the risk of type 2 diabetes and weight gain.
Find Out If You’re At Risk
To find out your risk, speak to your doctor, use Diabetes UK’s Know Your Risk tool, or have an NHS Health Check.If you’re at moderate to high risk, speak to your GP about a blood test to check your blood sugar levels. This means you can take action now to prevent diabetes from developing and avoid and complications and medications.
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What Happens When Your Diabetes Meds Does Not Bring Down Your Sugar Levels
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Can Cutting Back On Sugar Reduce Cholesterol
Reducing your intake of refined sugars is expected to have a positive impact on lowering your cholesterol levels. Complex carbohydrates that are naturally found in nature are rich in fiber, which helps to lower LDL cholesterol.
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Substitute Healthy Oils In Place Of Butter And Margarine
Of course, its not always realistic to avoid fats when youre whipping up a tasty meal. When you do need to add fat for cooking, baking or pan frying, use healthy oils instead of solid fats, like butter, margarine, shortening and lard.
Solid fats are high in saturated fats, but oils are high in unsaturated fats, which remember are better for you. The American Heart Association recommends using oils that have less than 4 grams of saturated fat per tablespoon .
Many times, its easy to swap a solid fat to a healthier one. Try using olive oil, sunflower oil or grapeseed oil in place of a solid fat.
For example, if youd rather use olive oil than butter, substitute three quarters the amount of butter in a recipe with olive oil. You might also bring out some new, surprising, subtle flavors, too.
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Why Is My Blood Sugar Adrenals Suddenly Out Of Control
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Start A Healthy Plan And Make A Delicious Recipe
One of the best ways to reduce or prevent high cholesterol is to cut back on the foods that cause it. Those include trans fats, often listed as partially hydrogenated oil on cookie and cracker packages, and saturated fats, found mostly in meat, cheese and butter. To replace those foods, eat more high-fiber plant foods and heart-healthy fats the foods known to lower cholesterol. We list seven of these superfoods below. If overhauling your entire diet sounds too hard, try making just one change per week to make healthy changes that stick.
Week 1: Opt for oats for breakfastOats just might be the perfect way to start your day. They energize you, keep you regular and have more soluble fiber the kind that kicks out bad LDL cholesterol than any other grain. You dont even have to cook them see below for the easiest recipe ever. Other good grain choices are oat bran, barley and whole grains in general.
Week 2: Add an apple a dayApples are high in pectin, another type of soluble fiber that lowers LDL cholesterol. Strawberries, blueberries, grapes and oranges also pack loads of pectin and other nutrients that give them their vibrant colors, so load up.
Week 4: Have a handful of nutsSnacking on a small handful of walnuts, almonds, peanuts, hazelnuts or pistachios every day can lower bad cholesterol by about 5 percent, studies show. The unsaturated fats in nuts are good for your heart too, unlike the saturated or trans fats in salami, cheese and many crackers.
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S Of Reducing Cholesterol & Sugar Levels
Here are a few natural methods to lower cholesterol levels:
- Ditch Trans-fat
- Trans fat or partially hydrogenated fats are present in several processed foods. These varieties of fats are also called partially hydrogenated vegetable oils and are by far the most damaging to your body.
- Trans-fats are modified fat molecules and are not metabolized properly. The byproducts of this type of fat increase the levels of VLDL and LDL greatly while reducing HDL levels by over 20%, hampering the natural system of governance of cholesterol within your body.
- It is believed that trans-fat causes almost 10% of all deaths concerned with heart disease. The FDA has effectively banned the use of trans-fats as of 2021. However, make sure you watch out before making any processed food purchases at the store.
- Eat Vegetables & Whole-Foods
- Vegetables contain several beneficial components like dietary fiber, polyols, antioxidants, pigments, and vitamins that help keep your metabolism prim and proper.
- Whole foods such as grains, oatmeal, berries, nuts, seeds, and natural oils help reduce bad cholesterol and raise good cholesterol levels.
- Whole foods are a must in a diet for pre-diabetes and high cholesterol. They reduce sugar and cholesterol levels as they have low glycemic indices and have high concentrations of unsaturated fats.
- These foods are also high in micronutrients and minerals like iron, calcium, copper, cobalt, zinc, magnesium, and selenium.