Anonymous wrote:
Anonymous wrote:I had a bloodwork panel performed recently and the results were that my cholesterol level is really high so I was immediately prescribed a statin which I take daily.
I wasn’t prescribed medication immediately for being pre diabetic as the MD is giving me a few months first to make changes to my diet FIRST.
I thought I could change my eating habits but in all honesty it has been much tougher than I ever imagined.
I have eaten fast food 1-2x/week for years and I admit to a sweet tooth almost every night.
One would think the threat of a heart attack, stroke or diabetes would be enough to scare me to change my eating habits but I still cannot resist cheeseburgers, fries, nuggets, etc.
Any ideas or tips that have helped you? TIA everyone!
Similar situation a few years ago.
You don't indicate your overall physical fitness/whether you're overweight or how active a lifestyle you already lead. So maybe the first of these don't pertain; but this is where I started:
1. Begin walking every day - minimally, do something physically active for at least ten minutes after every meal. That has been shown to help control glucose spikes after eating.
2. Protein with every meal and snack. Don't have only carbs even for a snack (ie, even if you're eating potato chips for a snack, add some nuts or some peanut butter or something with protein.
3. Fruit and/or vegetable at every meal and snack.
4. See a registered dietician for diabetes - they will help you determine # carbs per day and how to spread them out over the course of the day, as well as a protein goal.
5. Drink lots of water and eliminate sugary drinks. This one was particularly hard for me as a soda lover; but ultimately once you've weaned off, you don't crave it or even want it most of the time. I still do sometimes; but if I'm wanting a soda, I wait as long as possible. If I'm still thinking about it and wanting it after 2 or 3 days, I have one then I'm good.
6. Begin with switchouts. For example, if you eat chocolate regularly make sure it's as dark chocolate as you can go. Milk chocolate now merely makes me want to eat more; whereas dark chocolate satisfies with one or two small pieces. Greek yogurt rather than non-Greek yogurt - even if it's flavored to start. Just start switching to brands with less sugar.
7. Fairlife/other high protein, lower sugar milk.
8. Salad with every dinner (or lunch). We have a lot of pizza with kids in the house. I accustomed myself to 2 pieces of THIN crust pizza plus a salad (eat the salad first).
9. Eat fiber first, then your protein.
10. Gradually reduce your white flour and your sugar foods. It takes time; but it really is true that once you get away from it, the cravings significantly diminish.
I started by making sandwiches with one slice of bread instead of two and only using multi/whole-grain or sourdough breads. Same amount of meats, just minus one slice of bread. Pile on whatever veggies you like on sandwiches (lettuce, cucumbers, tomatoes, spinach....and pickles - apparently they're helpful).
I also played around with homemade muffin recipes, replacing parts of the white AP flour with whole wheat flour. Eventually, I found a flourless muffin recipe that I like and make from time to time.
And I gave up cereal, except the rare occasion of a little granola on yogurt. For a while, I'd be really hungry after an evening walk and instead of the usual bad snack or ice cream, I would have Greek vanilla yogurt with frozen dark cherries. No, it isn't ice cream; but once you've improved your diet, it's more satisfying than you think it'll be.
It was 6 years ago when my A1C was first 7.2 and the doctor wanted me to start Metformin, as well as the statin. She agreed to give me a chance to implement some lifestyle changes (which I was at the beginning of doing anyway, in regard to physical activity anyway). At my 3 month followup, my A1C was 5.7 I didn't like the statin and was going to ask for an alternative; but with the "diabetes" down, she said I didn't have to take the cholesterol med either. I had lost some weight and notably improved my diet. Unfortunately, I've since fallen off the wagon and gained 6 pounds back and have slipped back into some bad food habits. A1C is up and down; but up to 6.4 recently. Dr is graciously giving me some time to work on it - and gave me a non-statin cholesterol medication. I have 4 months to see if I can keep it under control. If it goes up, doctor is going to push the Metformin.
So, OP ---- let's do this together! Keep us posted on how you're doing.....
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