I have always had problems with high cholesterol and prediabetic.
it looks like my age finally caught up to me (early 30s) where my doctor is now having a closer eye on my health, as well as prescribing medication. (statin for the cholesterol).
i dont want to be taking medicine. so i finally got my mindset to start doing some light daily exercises. and more importantly, eating better.
however, idk what to be doing to eat better. nor know what what nutrients mean on the label.
for example, because i have high cholesterol, i should obviously avoiding food with a high cholesterol value. but there are also “Fats” nutrient value on the labels.
with being prediabetic, i should cut sugars (i do not eat desserts or drink alot of soda however). Does that mean watching out for “total sugar” on the label? or does that also include carbohydrates? what about rice? i know white rice is bad. but what about brown, barley, black, or a mix of them?
also i always heard that fish is good for you. looking at salmon or tuna, they have alot of cholesterol and fats as well. so i am very confused
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Read the book “bigger Leaner Stronger” by Mike Matthews. Has tons of information about balanced diet, what macros are and how to count them if you wish, and exercise and meal plans.
Main things are just eat whole foods. A protein source of chicken, beef, fish, pork. A vegetable. A moderate carb serving. If you’ve developed these conditions because of the kinds of food you’re eating, just eating whole foods - not prepackaged, processed, labelled foods - will go a long way.
Being prediabetic, you should discuss with your doctor what eating healthy looks like in your case.
Would you be able to elaborate why?
i would assume prediabetic is a similar condition throughout the population. And solution for it would be the same barring personal diet restrictions.
Because they are literally paid to give you advice about health?
Go talk to a nutritionist if you want a second opinion.
Also, my op. Focus on portion control, make sure veggies are the largest thing on your plate, focus on lean meats (chicken/pork) and more plant based options.
Stay away from things like milk based dressings, fried food, sweets.
Gl.
You need to meet with a dietician (NOT a nutritionist, there’s no certification for those at least in the US) to discuss your nutritional needs.
What I recommend as a starting point to people who have no idea what constitutes proper eating is to have 1/2 their plate with veggies (corn, beans, and potatoes are not veggies), 1/4 lean protein, 1/4 fibrous starch so like corn, brown rice or other whole grains like barley, quinoa, legumes like lentils or beans, potatoes/sweet potatoes, whole wheat bread, etc. Fats should be used sparingly and for the sake of just getting started it doesn’t matter if they come from plants or animals as the point right now is just to build a habit. Added sugars should be avoided; sugars naturally occurring in fruits and so on are fine.
Once that’s a habit, learn about portion sizes. 1 serving of meat is about the size of a deck of cards. Yes, that small. You don’t need to go back for seconds, really you don’t. If portion control is an issue for you, make your plate and put away the leftovers before eating. If at a restaurant, order something that can reheat well and ask for a to-go box to be delivered at the same time as your meal so you can put the rest of it away.
Food may taste bland to you at first because you’re probably used to a lot of sugar, fat, and salt. Find some spice blends and experiment with them instead. I’m a big fan of Mexican, Indian, and Asian cuisines for tons of flavor that doesn’t have to come from fat and sugar. Add salt judiciously. If you need to rely on sugar-free treats for a while to ease your sweet tooth, that’s fine too as you’re making a lifestyle change, not a diet. Over time your palate will adjust. And drink water or herbal tea regularly. The 8 glasses of water thing is a myth, but if your pee is darker than a medium yellow then you need to drink more, most likely. It’ll keep you full longer, will help with your skin tone and general appearance, and proper regulation of your digestive system among many other benefits.
For MOST people, dietary cholesterol doesn’t affect blood cholesterol. If you eat the plate portions I mentioned above, it’ll likely go down regardless of what you eat.
Again, remember that this is a lifestyle change so if you need to make one small change at a time to avoid giving up altogether because you can’t maintain perfection, then that’s fine.
The only easy answer is to cook and eat whole foods as much as you can and stay away from pre-made foods. This means cooking from the base vegetable, meat, fish, etc. Rice, pasta, noodles are okay but just not too big portions of them and always together with vegetables and a protein.
Honestly if you keep to this you’re likely to eat healthier than the vast majority of people. For fats, there are good fats and bad fats. In general if they are from plants they are good fats (except palm and coconut), from animals they are bad fats (except fish!). Yes, fish contains lots of fat but these are good ones that our bodies need and extremely beneficial. Just avoid excessive fatty cuts of meat, butter, duck fat, etc.
If you’re pre-diabetic this might mean want to lose a bit of weight and cut anything sugary. The easiest way to lose wights is portion control, so just eat enough to feel full but not overly so.
Then when you want to know more try to read up on the subject and find your preferred way of learning whether it’s books, youtube, articles, or podcasts.
There is so much to dig into but just keep it simple to start, any improvement is an improvement and it’s amazing how small changes can gradually improve your life.
How are animal fats bad for you? We literally evolved to eat meat. Most plant fat (e.g seed oils) literally didn’t exist 150 years ago before industrial manufacturing
There’s already good advice here just wanted to wish you luck on you’re journey.