Reducing Saturated Fats and Trans Fats: Consuming a diet low in saturated and trans fats can help manage cholesterol levels and reduce the risk of plaque buildup in arteries, lowering the risk of heart disease.
The top foods consumed in the U.S. with saturated and trans fats are pizza, dairy products, processed meats, fast food burgers, pastries, fried foods, ice cream, margarine, non-dairy creamer, and packaged snack foods. Healthy alternatives are: decreasing the frequency that these foods are consumed, consuming lean meats (you can check labels for 93-96% lean beef and make your burgers, for example), using whole grains instead of pastries, and avoiding fried foods.
Increasing Omega-3 Fatty Acids: Omega-3 fatty acids found in fatty fish (like salmon, mackerel, and sardines), flaxseeds, and walnuts can help lower triglycerides, reduce blood pressure, and decrease the risk of heart disease. You can also check with your healthcare provider whether you can take a supplement for omega-3s and obtain it from a source that uses high-quality omega-3s. Some people have an increased need for omega-3 fatty acids due to genetics (the case of yours truly).
Stay tuned for more tips for diabetes care during Diabetes Awareness Month.
Hugs,
Girlene
Registered Dietitian and Diabetes Care & Education Specialist
