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This group had a 30% lower risk of stroke and heart attack, compared to people who followed a low-fat diet ( 21). One study gave older adults at risk of heart disease 60 ml a day of extra virgin olive oil alongside a Mediterranean diet. Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise “good” HDL and lower “bad” LDL cholesterol. Therefore, it’s best to choose lean meats the majority of the time. Excessive cholesterol can increase your risk of conditions like heart disease and stroke. Eating too much saturated fat can therefore raise it. Saturated fat is used in the body to make cholesterol. Red meats such as beef, lamb and pork also contain lots of protein, vitamins and minerals, but are also high in saturated fats. These foods are high in various vitamins and minerals whilst being low in saturated fats. White meat poultry and white meat fish are some of the best lean sources of protein to consume. Great nut and seed additions to your diet include:Ĭhia seeds and flax seeds are also high in omega-3 fatty acids which many people don’t get enough of. One study, in particular, found that eating a daily serving of nuts was linked to a 28% lower risk of both fatal and nonfatal heart disease ( 21).
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This is because they can help reduce LDL cholesterol (the ‘bad’ cholesterol) and inflammation. ( 17, 18, 19, 20). Various studies have found that nuts can help decrease the risk of heart disease and stroke. However, many studies find eating a moderate amount of nuts can actually help you lose weight ( 15, 16). You may think because they are calorie-dense that you shouldn’t eat them when losing weight. Nuts and seeds contain high amounts of plant protein, fiber, vitamins and minerals. However, not all types of fish contain these omega-3 fatty acids. Generally, a good rule of thumb is to eat fatty fish 1-2 times a week.Īll types of fish are high in various vitamins and minerals as well as protein. In one study of more than 40,000 men in the United States, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease ( 14).
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Many studies find an association between people who eat fish regularly and a lower risk of various health conditions such as heart attacks and strokes ( 11, 12, 13). They aren’t produced by the body and must be consumed in food. One other study found a variety of health factors, including blood pressure, triglycerides, weight, and waist circumference, were reduced when 2 servings of legumes were eaten over an 18-month period ( 10).įatty fish contains lots of omega-3 fatty acids, which are important in various body functions and promoting heart and brain health. Too much sodium can increase blood pressure.Īnother study found people who ate roughly 1 cup of legumes a day for 10 weeks drastically reduced both their systolic and mean arterial blood pressure ( 9). Eating more potassium helps you lose more sodium through urine.
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Legumes contain lots of magnesium, potassium and fiber, which are important nutrients that can improve blood pressure ( 8). One study of 200 people found eating 3 portions of whole grains a day reduced their risk of high blood pressure considerably by 15-25% ( 6).Ī review looking at multiple studies found that 28 grams of whole grains could lower heart disease risk by 22% ( 7). Whole grains contain more fiber, nutrients and minerals than their refined counterparts. These foods are high in fiber and have high satiety, meaning they keep you full for longer.Ī comprehensive study of 133,000 people found people eating more fruits and vegetables generally weighed less than those who didn’t ( 5). There are also many positive effects on weight when more fruits and vegetables are eaten. One study found that 3 daily servings of fruit and vegetables lowered the risk of heart disease by 70% ( 4). Many studies show that increased consumption of fruits and vegetables is associated with a reduced risk of heart disease ( 1, 2, 3). The link between eating more fruit and vegetables and the benefits on health is well documented. These include foods such as: Fruits and Vegetables Generally, you’ll find you’ll want to eat lots of foods considered to be heart-healthy. 7 28 Day Mediterranean Plan for High Blood Pressure High Blood Pressure Diet Foods to Eat