12 healthy recipes for people with diabetes and high cholesterol

When you think of diabetes, you may not immediately think of its effects on your heart health, but you should.

People with diabetes have a two to four times higher risk of heart disease, according to Johns Hopkins Medicine. And this disease is also linked to a higher risk of heart attack and stroke, according to the American Heart Association.

Because of these risks, it is important for people with diabetes to manage their blood sugar and cholesterol levels. Fortunately, physical activity and a healthy diet that includes nutritious foods in moderate amounts can help.

Find high cholesterol and diabetes tips and recipes here that will help you keep your numbers in a healthy range.

Since diabetes is a metabolic disorder characterized by high blood sugar levels, a healthy, balanced diet for people with diabetes will help maintain blood sugar levels within a healthy range, depending on Mayo Clinic.

A diet adapted to diabetes This means keeping a close eye on the high-carb foods you eat, including baked goods, processed snacks, and starchy foods like white bread, potatoes, and rice.

While most people with diabetes aim to consume between 45 and 60 grams of carbohydrates per meal, the American Diabetes Association says there is no magic number; your carb goal should be based on your individual needs.

To help lower your blood cholesterol levels, you may consider including fiber-rich foods and limit the amount of saturated fats and trans fats in your diet, in accordance with Mayo Clinic.

Instead, try to eat a variety of whole grains, fruits and vegetables and limit processed baked goods.

Choose lean cuts of meat and low-fat and fat-free dairy products to limit your intake of saturated fats, for example. UCSF Health.

Ultimately, breakfast, lunch and dinner recipes for people with diabetes and high cholesterol will keep the above in mind.

When it comes to breakfast for people with diabetes and high cholesterol, you can try eating at the same time every morning. Eating regularly and regularly will help control your hunger and prevent blood sugar from dropping too low, according to the Centers for Disaster Control and Prevention.

It can also help you maintain a healthy weight, which in turn can help control cholesterol and blood sugar levels, according to the Mayo Clinic.

Some breakfast meal ideas include the following, according to the American Diabetes Association:

• ‌Berry Almond Oatmeal:‌ 1 cup oatmeal with 1 cup skim milk, blueberries and sliced ​​almonds
• ‌Yogurt parfait:‌ 1 cup of plain, fat-free, sugar-free Greek yogurt with blueberries or strawberries; 2 slices whole wheat toast with peanut butter
• ‌Egg and avocado toast:‌ 2 poached eggs with a slice of whole wheat toast and half a mashed avocado on top; small orange on the side
• ‌Oat bran pancakes:‌ 2 whole grain pancakes with 2 tablespoons light pancake syrup

Lunch is a great time to think about including soluble fiber in your meals, with fruits like pears and oranges, which can help lower blood cholesterol and slow digestion, allowing a slower release of sugar into the bloodstream, according to the Mayo Clinic.

As mentioned above, eating too much saturated fat can raise your blood cholesterol levels, and animal protein is one of the main sources of these fats. During lunch, try to include lean proteins and low-fat dairy products.

Some meal ideas include the following, according to the American Diabetes Association and other sources:

• ‌Seared Tuna with Avocado Salsa Verde:‌ Try this recipe from Dishing Out Health served with a salad made with 2 cups mixed greens, a handful of walnuts, a sliced ​​pear and a low-fat vinaigrette.
• ‌Hummus and vegetable pita:‌ Stuff a small whole-wheat pita with 1/4 cup hummus and vegetables, and serve it with a small orange and 1 cup baby carrots, according to the Heart Foundation.
• ‌Crispy Turkey and Coleslaw Sandwich:‌ Pile lean turkey on whole wheat bread with mustard, cabbage and tomatoes
• ‌Grilled salmon and avocado salad:‌ Top the green salad with 4 ounces of grilled salmon and slices of avocado, red onion and cucumber, and serve with low-fat vinaigrette and a whole-wheat bun on the side.

Meals intended to lower cholesterol and blood sugar often include foods rich in omega-3 fatty acids like salmon, tuna and nuts, according to the Mayo Clinic. Dinner is the perfect time to incorporate these fats.

You can also incorporate soluble fiber in the form of grains or legumes (such as barley, Brussels sprouts, and kidney beans) into evening meals, depending on the Cleveland Clinic.

Dinner meal ideas include the following, according to the American Diabetes Association and other sources:

Managing your blood sugar and cholesterol are two important aspects of staying healthy with diabetes.

Incorporating soluble fiber, omega-3s, and lean protein into your diet while limiting saturated and trans fats can help stabilize your blood sugar and cholesterol levels while helping you feel energetic and full throughout the day.