Heart disease is a common complication of diabetes. You can help lower your risk by paying attention to the fat in your daily diet. Here are some tips that will help:
- Eat less of these:
- Saturated fats:
- These raise your cholesterol levels by triggering your body to produce more LDLs (the "bad" fat) and less HDLs (the "good" fat).
- They are found primarily in meats and whole-milk dairy products
- Cholesterol-rich foods:
- These directly raise cholesterol levels in your blood.
- They are primarily animal foods such as meat, poultry, egg yolks, whole-milk dairy products, and some seafood.
- Eat more of these:
- Polyunsaturated fats:
- These lower LDL levels (they also lower HDL levels).
- They occur mainly in foods of plant origin such as corn, sunflower, cottonseed, safflower and soybean oil.
- Monounsaturated fats:
- These also lower LDL levels.
- They are found in olive, canola, peanut, macadamia, walnut, and avocado oils.
Limiting cholesterol intake to 200-300 mg/day and dietary fat to 30% of total daily calorie intake are the standard rules of thumb for healthy eating patterns.
Next week, we'll look at easy tips for low-fat cooking.
Complications: heart |
Lifestyle: diet |
Nutrition & Fitness channel
Source: The Joslin Diabetes Gourmet Cookbook, p 449-50. Copyright 1993 by Bonnie Sanders Polin, Frances Towner Giedt and Joslin Diabetes Center. Published by Bantam Books, a division of Random House, Inc.