Diabetes, high blood pressure and high cholesterol are often related to lifestyle choices. Did you know that you can improve or even cure these diseases (if they are caused by your lifestyle choices) with an improved diet and increased exercise? In this post I will review 4 great eating plans to improve these diseases.
In my book, the Second Chance at Health, I outline four medical eating plans that can improve each of these conditions.
American Diabetes Association Eating Strategy
American Diabetes Association Diet recommends that a healthy diet be adopted which includes eating a variety of healthy, whole foods. The ADA publishes cookbooks annually. These book include: Gluten-Free recipes, Carb Control, Quick and Healthy. Additionally, this diet can be tailored to manage weight, and even to assist with weight loss. A nutritionist and your doctor can assist with the best decisions on how to ensure that blood sugar stability is maintained.
Losing weight as a diabetic is difficult but not impossible. Understanding how to manage your medicines to ensure safe glucose control is paramount.
Dietary Approaches to Stop High Blood Pressure, or the DASH Diet
The DASH diet is designed to prevent and lower high blood pressure. It is a plan that is lower in sodium, rich in potassium, magnesium, calcium, fiber, and protein. The plan instructs on appropriate food choices, appropriate preparation and seasoning options, and proper portion size.
Therefore, this eating plan is great for middle aged adults as it allows for variety and is not overly restrictive. This diet can be used for weight loss because many publications have descriptions of calorie counts that could be chosen based on your BMR and weight loss goals.
The Mediterranean diet is used to manage and prevent cardiovascular disease. This diet mimics the eating plan of people in the Mediterranean who have been found to have far less incidence of cardiovascular disease than those in the U.S.A. The diet is mostly plant-based and is high in recommendations of fruits and vegetables, nuts, beans, olive oil, and fish. This diet limits red meats, processed meats, and sweets.
Again, this approach is a fabulous option that can be adjusted to meet weight loss goals.
Therapeutic Lifestyle Change Diet/TLC Diet
If you have high levels of cholesterol, the Therapeutic Lifestyle Change (TLC) diet can guide your food choices to improve your blood cholesterol levels. The specific guidelines include having less than 7 percent of your daily calories from saturated fat (look at the nutrition information of your foods), less than 200 mg of cholesterol per day, and 25 to 35 percent of daily calories from total fats. To improve your LDL or bad cholesterol levels, it is recommended that you consume 2 grams of plant stanols, or sterols, and 10 to 25 grams of soluble fiber. Additionally, the TLC diet can be modified to include the number of calories that you need to lose weight based on your identified BMR.
Now is the time to regain YOUR health for 2019 New Year's Resolutions!
Order my book, Second Chance at Health- Learn to Love Active Living and Clean Eating now and make the year 2019 the one that you throw out your medicines because you are eating the right foods.