The meal plan for diabetics and high cholesterol is perfect even for the strictest of diets. The recipes in the plan are delicious, healthy, fairly easy to make and above all they promote amazing health. A common problem for dieticians is people who feel that the Diabetes diet is stricter and more complicated than it really is. Some people believe that since they have diabetes, they cannot eat any food that contains any sugar, or have to avoid all carbohydrates. That’s not true. A good meal plan for people with diabetes & high cholesterol will make your everyday menu a lot easier to manage and much simpler to prepare.
7-Day Diabetes-Friendly Meal Plan for High Cholesterol
With this one-week diabetes-friendly high cholesterol meal plan, you may eat to help lower your blood sugar while enhancing heart health.
If you’re one of the over 37 million Americans who have type 2 diabetes, you probably actively control your blood sugar levels. On the other hand, did you know that 44% of those who have type 2 diabetes also have high cholesterol? You are more likely to develop heart disease and excessive cholesterol if your blood sugar levels are persistently high.
Nevertheless, there are things you can do to control your blood sugar and safeguard your heart. Improved diabetes and heart health can result from eating a diet high in fiber, fruits, vegetables, and healthy fats, as well as from regular exercise and weight loss. We set this plan at 1,500 calories per day since, if you’re overweight, losing weight can lower both your blood sugars and cholesterol. We’ve also provided adjustments for 1,200 and 2,000 calories per day, just in case you have varied calorie requirements.
How to Improve Diabetes and Cholesterol
Here is what you need to know about controlling your cholesterol when you have diabetes before beginning the food plan.
Balance blood sugar
Managing your blood sugar levels is one of the most crucial things you can do if you have diabetes to protect your heart. Blood arteries are harmed by persistently high blood sugar levels, which increases the chance of developing heart disease. This strategy aimed for consistent carbohydrate intake at meals to support healthy blood sugar regulation. Additionally, we concentrated on choosing high-quality carbs and ensured that every meal contains a sufficient amount of protein and fiber, two nutrients that assist regulate blood sugar levels and minimize spikes.
Add in exercise
Your blood sugar levels and heart benefit greatly from 150 minutes a week of moderate-intensity exercise, such as a brisk stroll. Even better if you can fit in some strength training as well. Even a 10-minute walk after most meals can help lower blood sugar levels more than a regular 30-minute walk, according to study, so don’t be discouraged if 150 minutes a week sounds like a lot.
Eat more fiber
Our bodies cannot convert fiber, a form of carbohydrate, into glucose. It has a wide range of health advantages, but sadly, the majority of us don’t get enough of this crucial nutrient. Increasing fiber can aid in weight loss by lowering cholesterol, enhancing blood sugar control, and improving blood sugar control. Whole grains, fruits, vegetables, and legumes all contain it.
Aim for a healthy weight
If you’re overweight, decreasing 5% to 10% of your body weight will help your blood sugar levels, cholesterol, and insulin sensitivity. Take it gradually; 1 to 2 pounds per week is a healthy, sustainable rate of weight loss. For ideas on how to eat well, check out our diabetic meal plans for healthy weight loss.
Prioritize sleep
Poor sleep patterns over time can put the body under more stress, which raises blood sugar levels. Additionally, you might be more inclined to grab for high-carb convenience meals and skip exercise after a poor night’s sleep. Focusing on excellent sleep hygiene is a crucial, albeit frequently challenging, component of blood sugar management.
Diabetes-Friendly Foods to Focus on for High Cholesterol
This seven-day plan emphasizes the following foods for improving your cholesterol numbers:
- Beans and lentils
- Whole grains (e.g., oats, quinoa, bulgur and farro)
- Fruit, especially high-fiber fruits, such as berries, apples and pears
- Vegetables, particularly leafy greens and cruciferous veggies, such as broccoli, cauliflower and Brussels sprouts
- Fermented dairy (e.g., yogurt and kefir)
- Fish and seafood
- Poultry
- Tofu and edamame
- Eggs
- Healthy fats (e.g., olive oil, avocado and fatty fish)
- Nuts and seeds, including natural nut butters
How to Meal-Prep Your Week of Meals:
- Make 3-Ingredient Overnight Berry Muesli to have for breakfast on Days 2 through 4.
- Prepare Chicken Satay Bowls with Spicy Peanut Sauce to have for lunch on Days 2 through 5.
Day 1
Breakfast (314 calories, 33g carbohydrate)
- 1 serving Rainbow Frittata
- 1 medium apple, sliced
A.M. Snack (206 calories, 7g carbohydrate)
- ¼ cup unsalted dry-roasted almonds
Lunch (330 calories, 47g carbohydrate)
- 1 serving White Bean & Avocado Toast
- 1 cup low-fat plain kefir
P.M. Snack (132 calories, 13g carbohydrate)
- ¾ cup nonfat plain Greek yogurt
- ½ cup raspberries
Dinner (512 calories, 24g carbohydrate)
- 1 serving Pesto Salmon
- 1-oz. slice whole-wheat baguette
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.
Day 2
Breakfast (298 calories, 36g carbohydrate)
- 1 serving 3-Ingredient Overnight Berry Muesli
- 1 hard-boiled egg
A.M. Snack (258 calories, 18g carbohydrate)
- 1 cup blackberries
- 15 dried walnut halves
Lunch (407 calories, 28g carbohydrate)
- 1 serving Chicken Satay Bowls with Spicy Peanut Sauce
- 1 medium peach
P.M. Snack (95 calories, 25g carbohydrate)
- 1 medium apple
Dinner (448 calories, 37g carbohydrate)
- 1 serving Sheet-Pan Chicken Fajitas
- ¼ cup guacamole
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.
Day 3
CREDIT: PHOTOGRAPHER / JACOB FOX, FOOD STYLING / SUE MITCHELL, FOOD STYLING / KELSEY BULAT
Breakfast (293 calories, 21g carbohydrate)
- 1 serving Apple & Peanut Butter Toast
A.M. Snack (206 calories, 7g carbohydrate)
- ¼ cup unsalted dry-roasted almonds
Lunch (407 calories, 28g carbohydrate)
- 1 serving Chicken Satay Bowls with Spicy Peanut Sauce
- 1 medium peach
P.M. Snack (179 calories, 14g carbohydrate)
- ¾ cup nonfat plain Greek yogurt
- ½ cup raspberries
- 1 Tbsp. chopped walnuts
Dinner (432 calories, 41g carbohydrate)
- 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema
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.
Day 4
CREDIT: CAROLYN HODGES
Breakfast (298 calories, 36g carbohydrate)
- 1 serving 3-Ingredient Overnight Berry Muesli
- 1 hard-boiled egg
A.M. Snack (324 calories, 19g carbohydrate)
- 20 dried walnut halves
- 1 cup blackberries
Lunch (407 calories, 28g carbohydrate)
- 1 serving Chicken Satay Bowls with Spicy Peanut Sauce
- 1 medium peach
P.M. Snack (32 calories, 7g carbohydrate)
- ½ cup raspberries
Dinner (439 calories, 35g carbohydrate)
- 1 serving Blackened Chicken with Chopped Salad
- 2-oz. slice whole-wheat baguette
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.
Day 5
Breakfast (293 calories, 21g carbohydrate)
- 1 serving Apple & Peanut Butter Toast
A.M. Snack (64 calories, 15g carbohydrate)
- 1 cup raspberries
Lunch (407 calories, 28g carbohydrate)
- 1 serving Chicken Satay Bowls with Spicy Peanut Sauce
- 1 medium peach
P.M. Snack (237 calories, 15g carbohydrate)
- ¼ cup unsalted dry-roasted almonds
- 1 plum
Dinner (498 calories, 37g carbohydrate)
- 1 serving Chicken Caesar Pasta Salad
- 1 serving Basic Green Salad with Vinaigrette
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.
Day 6
Breakfast (298 calories, 36g carbohydrate)
- 1 serving 3-Ingredient Overnight Berry Muesli
- 1 hard-boiled egg
A.M. Snack (110 calories, 12g carbohydrate)
- 1 cup low-fat plain kefir
Lunch (383 calories, 34g carbohydrate)
- 1 serving Chicken Caesar Pasta Salad
P.M. Snack (268 calories, 21g carbohydrate)
- 1 cup blackberries
- ¼ cup unsalted dry-roasted almonds
Dinner (448 calories, 46g carbohydrate)
- 1 serving One-Pot Garlicky Shrimp & Broccoli
- 1 cup cooked quinoa
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.
Day 7
Breakfast (314 calories, 33g carbohydrate)
- 1 serving Rainbow Frittata
- 1 medium apple, sliced
A.M. Snack (266 calories, 12g carbohydrate)
- 18 dried walnut halves
- 1 plum
Lunch (383 calories, 34g carbohydrate)
- 1 serving Chicken Caesar Pasta Salad
P.M. Snack (124 calories, 13g carbohydrate)
- ¾ cup blackberries
- 10 unsalted dry-roasted almonds
Dinner (428 calories, 51g carbohydrate)
- 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
- 1-oz. slice whole-wheat baguette
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.
Managing High Cholesterol When You Have Diabetes
Having type 2 diabetes and having unhealthy cholesterol levels are frequently related. Even someone with diabetes who maintains adequate blood glucose control is more likely than the normal person to have cholesterol issues, which raise the risk of atherosclerosis and other cardiovascular issues.
If you have diabetes, you’ve probably already made dietary and lifestyle adjustments aimed at maintaining stable blood glucose (blood sugar) levels. But given the elevated risk of cardiac issues connected to diabetes, you might also wish to take measures to maintain stable cholesterol levels.
Cholesterol Problems
The presence of cholesterol in every cell of the body, which supports digestion, the generation of hormones, and the conversion of sunlight into vitamin D, makes it clear that it is not inherently harmful. Making dietary modifications is a good approach to maintain healthy cholesterol levels because only about 75% of the cholesterol found in blood is created by the liver and the rest comes from food.
There are two types of cholesterol:
- Low-density lipoprotein (LDL) cholesterol is regarded as “bad cholesterol.” It’s the soft, waxy stuff that can accumulate in the bloodstream and interfere with the flow of blood.
- High-density lipoprotein (HDL)—the so-called “good cholesterol”—helps keep blood vessels clear by carrying LDL cholesterol to the liver for disposal.
In addition to cholesterol, the levels of triglycerides (fats) in the body are important to heart health and are considered a key aspect of a person’s overall blood cholesterol profile.
| Cholesterol Level Guidelines for Adults 20 and Older | ||
|---|---|---|
| Type | Target | High |
| Total cholesterol | Below 200 mg/dL | Above 240 mg/dL |
| LDL cholesterol | Below 100 mg/dL | Above 160 mg/dL |
| HDL cholesterol | Above 60 mg/dL | Below 40 mg/dL |
| Triglycerides | Below 150 mg/dL | Above 200 mg/dL |
Healthy Eating Guidelines
It’s important to watch your intake of carbohydrates, cholesterol, and saturated fats as well as make sure you’re getting enough of the nutrients that can help lower your blood sugar and cholesterol levels if you want to successfully manage both diabetes and high cholesterol.
Total Carbohydrates
Carbohydrates come in a variety of forms: Complex carbohydrates, also known as starches, are particularly significant and can be found in a variety of foods, including whole grains, starchy vegetables, pasta, and bread. Sugars are simple carbohydrates.
There is no set amount of optimum carbs per day for the majority of diabetics, especially those who use insulin and check their blood sugar levels before and after meals: The answers to each meter reading’s results will determine that.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states that, with the exception of those who are inactive or on low-calorie diets, the majority of people should consume between 45 and 65 percent of their total calories as carbohydrates.
Given that there are four calories in every gram of carbohydrate, a person eating 1,800 calories a day would need to consume 202.5 grams of carbohydrates daily.
Added Sugar
There are two ways that sugar enters the diet: For instance, it naturally occurs in fresh fruit. However, it also appears as an ingredient, frequently covertly, in products like fruit drinks and even condiments like ketchup and barbecue sauce.
The 2020–2025 USDA Dietary Guidelines, created by the U.S. Departments of Health and Human Services and Agriculture, advise consuming no more than 10% of daily calories from added sugar.
Saturated Fat
Saturated fats are known to increase the levels of LDL cholesterol in the body and can be found in meals like animal protein and processed meats, some plant oils, dairy products, and pre-packaged snacks.
The American Heart Association (AHA) suggests that less than 5% to 6% of your calories come from saturated fat, however the Dietary Guidelines for America advocate consuming less than 10% of your total daily calories from saturated fat. That would amount to no more than 120 calories, or roughly 13 grams, of saturated fat for a 2,000 calorie diet.
Trans Fat
This particularly harmful kind of saturated fat is produced when liquid vegetable oils are heated (hydrogenated), an artificial procedure used to extend the shelf life of food. It is a component of margarine, processed snacks, baked goods, and frying oil.
Managing Cholesterol and Diabetes
There are additional effective approaches to control diabetes and keep cholesterol levels in a healthy range, in addition to adhering to the dietary recommendations established for overall health and monitoring your glucose to ascertain how different foods, particularly carbs, affect your blood levels.
Eat More Fiber
The portion of plants that cannot be digested is called fiber. Although it is highly filling, because the body cannot absorb it, it won’t add calories and is therefore helpful for weight loss. Additionally, soluble fiber, which may be found in foods like beans, apples, and oatmeal, lowers LDL cholesterol and maintains stable blood sugar levels.
Fill half of your plate with non-starchy vegetables—anything from artichokes and asparagus to turnips and zucchini—to ensure that you receive enough fiber at every meal. They contain a lot of fiber (as well as phytonutrients that can further help protect your overall health).
Aim to progressively increase your daily intake of fiber to at least 25 grams for women and 38 grams for men, depending on your gender.
Choose Good Fats Over Bad Fats
For the body to produce energy and hormones, absorb vitamins, maintain the integrity of every cell’s membrane, and support growth and development, fat is an essential nutrient. Dietary Reference Intakes, which were released by the USDA, state that 20% to 35% of calories should come from fat. However, not all forms of dietary fat are created equal.
- Saturated fats contribute to high levels of LDL cholesterol, as do the trans fats in fried foods and baked goods.
- Monounsaturated fats, which are found in olives, olive oil, and certain nuts and seeds, actually help lower blood cholesterol levels.
- Another type of good fat, the polyunsaturated fat in fatty fish like salmon and cod, as well as flaxseeds and walnuts, is rich in omega-3 fatty acids that play a significant role in reducing overall blood cholesterol and triglyceride levels.
Lose Weight
If you’re overweight or obese, decreasing just 5% to 10% of your weight will significantly improve your blood fat levels, lower your blood pressure, and lower your blood glucose levels, which will all have a favorable impact on your cholesterol and diabetes levels. You could even be able to take fewer pills.
Keep a log of your meals for three days, ideally two weekdays and one weekend, noting what you eat, how much you eat, and when you eat it. This is one of the best ways to start a safe and effective weight loss strategy that is customized for you. Then you may have a trained dietitian evaluate it (or use an internet software) to find out how many calories on average you consume, how many servings of veggies you consume (or don’t consume), and the main types of fat in your diet.
With this knowledge, you’ll be able to determine how many fewer calories you should consume each day to lose weight gradually and steadily, as well as which foods you should limit or avoid to consume less added sugar and saturated fat.
Get On Your Feet
Exercise is always advised as a component of a weight-loss plan because it burns calories, especially for those with diabetes.
Additionally, it has been discovered that exercise lowers overall cholesterol levels. What sort? Studies have shown that a mix of aerobic activity and strength training is most effective.
The American Heart Association (AHA) recommends 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of both, spread out over the course of the week. By being active for at least 300 minutes (five hours) per week, you’ll get even greater benefits. Include at least two days per week of moderate- to high-intensity muscle-strengthening exercise.
If that seems overwhelming at first, remember that any exercise is better than none at all, even if it’s only going around the block or choosing the stairs over the elevator. And if it’s difficult for you to exercise for an extended period of time, break it up into smaller sessions throughout the day of 10 or 15 minutes each.
Kick the Butt Habit
If you smoke, giving it up will have a positive effect on your HDL and LDL cholesterol levels. Smoking raises cholesterol levels and causes the production of oxidized LDL, a dangerous form of LDL that aids in the development of atherosclerosis.
In fact, studies suggest that once you stop smoking, your cholesterol levels start to go down.
LDL levels decrease every month after quitting, and after just 90 days the effects of smoking on cholesterol are even partially reversed.
Meals for People With Diabetes and High Cholesterol
For diabetics, whole-grain cereal and nonfat milk is a heart-healthy option.
Diabetes patients have a two to four times higher chance of developing heart disease. Your risk of heart disease is also increased by high blood cholesterol levels. You can lower your blood cholesterol levels and control your blood sugar levels for diabetes by following a healthy diet that contains nutrient-dense meals in moderation.
Diet Basics
You must limit how much fruit, starch, yogurt, and milk you consume at each meal if you want to control your blood sugar levels. Your calorie requirements and blood sugar objectives will determine how much you need. The majority of people can start with 45 to 60 g of carbohydrates every meal, according to the American Diabetes Association. Include fiber-rich foods in your diet and cut back on saturated and trans fats to help lower blood cholesterol levels. Be sure to consume whole grains, fruits, and vegetables in addition to foods high in fiber. To reduce your intake of saturated fat, use lean meat cuts and low- or nonfat dairy products. Baked foods are the main source of trans fats.
Breakfast
Try to eat at the same time every day to help manage your blood sugar levels. For weight management, eating consistently and frequently will also aid in controlling appetite. You can control your blood sugar and cholesterol levels by maintaining a healthy weight. One cup of hot, cooked oatmeal with two tablespoons of raisins and one cup of nonfat milk makes for a heart-healthy breakfast for diabetics. Another option is to combine two slices of whole wheat bread with 6 ounces of nonfat sugar-free yogurt, 1 1/4 cups of fresh strawberries, and 1 1/2 teaspoons of peanut butter.
Lunch
Including foods high in soluble fiber, such as pears and oranges, helps to lower blood cholesterol levels and slows digestion to allow for a slower release of sugar into the bloodstream. A lunch meal that may help lower blood cholesterol levels includes 3 oz. of grilled tuna on top of 2 cups mixed greens with seven walnut halves chopped and 1 tbsp. low-fat salad dressing, served with a large pear and 10 whole grain crackers. Another lunch meal may include a small whole wheat pita stuffed with 1/4 cup hummus, served with a small orange and 1 cup baby carrots.
Dinner
Foods high in omega-3 fatty acids, such as salmon, tuna and walnuts, can also help improve blood cholesterol levels. For dinner, try 3 oz. broiled salmon served with 1 cup brown rice and 1 cup steamed broccoli. Another heart-healthy dinner meal for diabetes may include 3 oz. of roasted turkey breast with a 6 oz. baked sweet potato, 1 cup roasted brussels sprouts and a 1 oz. whole wheat dinner roll.