If you're one of the more than 37 million people in the United States with type 2 diabetes, you're likely actively managing your blood sugar. But did you know that 44% of people with type 2 diabetes also experience high cholesterol? If your blood sugar levels are chronically high, you're at increased risk of developing heart disease and high cholesterol.
Learn More: 10 Changes to Make for Heart Health When You Have Diabetes
That said, there are steps you can take to improve your blood sugar and protect your heart. Aiming for a healthy diet with plenty of fiber, fruits and vegetables and healthy fats, as well as incorporating regular exercise and weight loss, can all play a role in improving diabetes and heart health. If you're overweight, losing weight can improve both your blood sugars and cholesterol, which is why we set this plan at 1,500 calories per day. In case you have different calorie needs, we've also included modifications for 1,200 and 2,000 calories per day.
Before starting with the meal plan, here's what you need to know about keeping your cholesterol in check when you have diabetes.
If you have diabetes, one of the most important steps to protect your heart is to manage your blood sugars. Chronically high blood sugar levels damage blood vessels, leading to an increased risk of heart disease. In this plan, we aimed for regular carbohydrate intake at meals to promote good blood sugar balance. Plus, we focused on high-quality carb choices and made sure each meal has plenty of protein and fiber, two nutrients that help stabilize blood sugars and prevent spikes.
Aiming for 150 minutes per week of moderate-intensity exercise, such as a brisk walk, has huge benefits for both your blood sugars and heart. If you can squeeze in some strength training as well, that's even better. If 150 minutes a week sounds daunting, research shows that fitting in a 10-minute walk after most meals can help improve your blood sugar levels even more than one daily 30-minute walk.
Fiber is a type of carbohydrate that our bodies can't break down into glucose. It has a slew of health benefits but, unfortunately, most of us don't get enough of this important nutrient. Increasing fiber helps improve blood sugar and lower cholesterol levels and can even promote weight loss. You'll find it in whole grains, fruits and vegetables and legumes.
If you're overweight, losing 5% to 10% of your body weight can improve your insulin sensitivity, improve blood sugars and lower cholesterol. Healthy, sustainable weight loss is 1 to 2 pounds per week, so take it slow. See our healthy weight loss meal plans for diabetes for healthy eating inspiration.
Long-term poor sleep can increase stress on the body, leading to higher blood sugar levels. Plus, after a bad night's sleep, you may be more likely to reach for high-carb convenience foods and skip exercise. Focusing on good sleep hygiene is an important, though often tricky, piece of the puzzle when it comes to managing blood sugar.
This seven-day plan emphasizes the following foods for improving your cholesterol numbers:
Daily Totals: 1,503 calories, 98g protein, 76g fat, 13g saturated fat, 124g carbohydrate, 30g fiber, 1,465mg sodium
To make it 1,200 calories: Change A.M. snack to 1 medium peach, omit yogurt at P.M. snack and omit baguette at dinner.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 1 plum to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,506 calories, 83g protein, 75g fat, 12g saturated fat, 144g carbohydrate, 36g fiber, 1,319mg sodium
To make it 1,200 calories: Omit walnuts at A.M. snack and omit guacamole at dinner.
To make it 2,000 calories: Add 1 serving Strawberry-Pineapple Smoothie to breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.
Daily Totals: 1,518 calories, 82g protein, 86g fat, 12g saturated fat, 113g carbohydrate, 29g fiber, 1,282mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and omit yogurt and chopped walnuts at P.M. snack.
To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 1 large pear to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,500 calories, 87g protein, 78g fat, 13g saturated fat, 125g carbohydrate, 30g fiber, 1,475mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum.
To make it 2,000 calories: Add 1 serving Strawberry-Pineapple Smoothie to breakfast and add 30 unsalted dry-roasted almonds to P.M. snack.
Meal-Prep Tip: Reserve two servings of Chicken Caesar Pasta Salad to have for lunch on Days 6 and 7.
Daily Totals: 1,499 calories, 84g protein, 81g fat, 12g saturated fat, 116g carbohydrate, 31g fiber, 1,487mg sodium
To make it 1,200 calories: Omit almonds at P.M. snack and omit Basic Green Salad with Vinaigrette at dinner.
To make it 2,000 calories: Add 15 dried walnut halves to A.M. snack and add 1 avocado, sliced, to the salad at dinner.
Daily Totals: 1,506 calories, 102g protein, 63g fat, 13g saturated fat, 148g carbohydrate, 29g fiber, 1,275mg sodium
To make it 1,200 calories: Omit almonds at P.M. snack and reduce to 1/2 cup cooked quinoa at dinner.
To make it 2,000 calories: Add 1 serving Strawberry-Pineapple Smoothie to breakfast and add 18 dried walnut halves to A.M. snack.
Daily Totals: 1,514 calories, 73g protein, 77g fat, 13g saturated fat, 143g carbohydrate, 31g fiber, 1,345mg sodium
To make it 1,200 calories: Omit walnuts at A.M. snack and omit baguette at dinner.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 1 medium peach to lunch and increase to 1/3 cup almonds at P.M. snack.
