Time to Cut the Cholesterol
Devise a Plan to Improve Cholesterol and Reduce Your Risk for Heart Disease
Did you know that people with diabetes are at a greater risk of heart disease? Many people with diabetes do not, according to a survey by the American Diabetes Association®.1 The survey showed that more than two-thirds (68%) of people with diabetes don’t consider heart disease to be a serious complication of diabetes. But in fact, heart attacks occur at an earlier age for people with diabetes, and often with more severe outcomes. Because high cholesterol can be a major risk for heart attack and stroke, now is the time to cut it down to healthy levels.
Pinpoint the Problem
Research shows that a majority of people with diabetes have one or more cholesterol problems, including high LDL (bad) cholesterol levels, low HDL (good) cholesterol levels, and increased triglycerides (fat stored in body cells). The only way to tell if your cholesterol is out of the normal range is to have a blood test; the American Diabetes Association recommends this test once a year for people with diabetes. The target levels are listed in the table below:
| Type of Blood Lipid | Target Range |
| LDL (bad) cholesterol | Below 100 mg/dL |
| HDL (good) cholesterol | Above 40 mg/dL (men)
Above 50 mg/dL (women) |
| Triglycerides | Below 150 mg/dL |
Cholesterol is a fat-like substance in your body’s cells, including blood cells. Cholesterol is a necessary building block in your body, and your body actually makes all of the cholesterol it needs. The catch is this: Cholesterol also is found in some of the foods we eat, sometimes at unhealthy levels. If your cholesterol numbers are outside the target range in the table, lifestyle modifications and possibly medication can help cut down your cholesterol levels and decrease your risk of heart disease.
What Can You Do?
According to the newest government guidelines for cholesterol management, here are some things you can do to cut your cholesterol2:
- Cut your intake of saturated fats (found mostly in meat, milk, and eggs) to less than 7% of your calories.
- Decrease your cholesterol intake to less than 200 mg each day.
- Eat 20 to 30 grams of fiber each day.
- Limit trans fats (found in shortening, packaged foods, and most margarines).
- Control your blood glucose levels through meal planning and activity.
- Lose weight or maintain a healthy weight by signing up for our weight loss and weight maintenance plans.
- Use low-fat cooking methods such as steaming, and use cooking spray and olive oil instead of butter.
- If you smoke, quit!
- Check with your physician to see if cholesterol-lowering medications would be appropriate for you.
- Use meal planning to eat smaller, more frequent meals throughout the day.
If you haven't registered for our free diabetes-friendly meal plans, go to www.diabetescontrolforlife.com.
Remember, the first step to controlling your cholesterol is to know your numbers. Talk to your physician during your next visit to schedule a cholesterol blood test if you have not had one in the past year. Maintaining good cholesterol numbers will improve your overall health.