Diabetes Healthy Diet for Heart

Although there are many major dietary approaches for protecting health, experts generally agree on the following recommendations for heart protection:

• Choose fiber-rich food (whole grains, legumes, nuts) as the main source of carbohydrates, along with a high intake of fresh fruits and vegetables. Walnuts in particular have cholesterol-lowering properties and are a good source of antioxidants and alpha-linolenic acid.

• Avoid saturated fats (found mostly in animal products) and trans fatty acids (found in hydrogenated fats and many commercial products and fast foods). Choose unsaturated fats (particularly omega-3 fatty acids found in vegetable and fish oils).

• In selecting proteins, choose soy protein, poultry, and fish over meat. A 2006 study found that soy does not help improve cholesterol. However, experts still recommend it as a heart healthy food choice.

• Weight control, quitting smoking, and exercise are essential companions of any diet program.

• After embarking on any heart healthy diet, it generally takes an average of 3 to 6 months before any noticeable reduction in cholesterol occurs, although some people have reported better levels in as few as 4 weeks. An intensive program may be necessary to achieve any significant improvements in cholesterol levels and to reduce heart risk factors.

Calorie for Diabetes Diet

WHAT YOU SHOULD KNOW

If you are both diabetic and overweight, your doctor may recommend a diet that limits your intake to 1,500 calories a day. To keep blood sugar levels under control, a diabetic diet strikes a balance among the carbohydrates, fats, and protein you take in. In addition, a 1,500-calorie diabetic diet restricts calories and fat.
WHAT YOU SHOULD DO

A sample 1,500 calorie diet is listed below. You can exchange or trade one food for another from the same food group. For example, you can choose 1 slice of bread instead of 3/4 cups of dry cereal, or a potato instead of a dinner roll. For other alternatives, see the lists under “Diabetic Exchange Diet.”
BREAKFAST Food Groups

* 2 breads or starches, such as 3/4 cup (6 ounces) corn flakes and 1 slice toast
* 1 fruit, such as 1 small (5-inch) banana or 1/2 of a 9-inch banana
* 1 milk, such as 1 cup skim or 1 cup 1 percent milk
* 1 fat, such as 1 tsp. margarine

LUNCH Food Groups

* 2 ounces meat or protein, such as 2 ounces sliced turkey breast
* 2 breads or starches, such as 2 slices bread
* 1 vegetable, such as 1 lettuce leaf and 2 tomato slices
* 1 fat, such as 1 tsp. regular mayonnaise or 2 tsp. low-fat mayonnaise

AFTERNOON SNACK Food Groups

* 1 milk, such as 1 cup (8 ounces) skim or 1 cup 1 percent milk
* 1 vegetable, such as 1 cup carrot sticks
* 1 fat, such as 2 Tbs. fat-free salad dressing (can use with carrot sticks)

DINNER Food Groups

* 3 ounces meat or protein, such as 3 ounces lean roast beef
* 2 starches, such as one 3-inch baked potato and 1 medium (2-1/2 inch) dinner roll
* 1 fat, such as 1 tsp. margarine
* 2 vegetables, such as 1 cup (8 ounces) cooked mixed vegetables
* 1 fruit, such as 1-1/4 cups fresh strawberries

EVENING SNACK Food Groups

* 1 bread, such as three 2-1/2 inch square graham crackers
* 1 meat or meat substitute, such as 1/4 cup low-fat cottage cheese