Eat mostly plants. That is, plants that resemble their original natural form. Eat ingredients (not things made out of ingredients).

Cook.

Those are the most basic, simple, straightforward things you can do to eat healthy.

The numbers are not high do your milk intake. Increase fresh veggies, lean meat. Stop eating unhealthy foods.

PP here again - just wanted to say that after I reached my goal weight I added back in some of those refined carbs. I eat some dark chocolate every night for dessert, eat cake at birthday parties, have a small serving of rice with dinner on occasion. But refined carbs are no longer a major portion of my plate. They never should have been, but they had come to be so. I think it might be true for many of us who were in our 20's in the 90's, and the diet advice of the day was low fat, high carb. Ooops.

I had a similar come to Jesus discussion with my doc last year, with similar numbers (don't remember the numbers, but the range is about the same). I immediately made changes, have kept them, and feel great a year later. I did two things that I think helped: dropped all refined carbs for a short period. No flour, no rice, no sugar. Lots of protein, veggies, fruits, nuts, full fat dairy to keep me satisfied. There is nothing quite so good as full fat plain yogurt! That began to drop off my weight pretty swifty, so I had lost what I needed to (35lbs) in about 4 months. That doesn't make me thin, but took me from obese to the line between healthy and overweight. And I started running twice a week. At first I ran/walked, for just a mile and a half. Then I ran the mile and a half. Now I run two and a half, twice a week. Would more be better? Sure, I bet. But this seems to me enough. My numbers are all back down to normal. Good luck, OP! I must say the reward for me hasn't been in those numbers, but the surprising event of being in better shape at 41 than I was at 31. I may have more wrinkles and gray, but I'd kick my younger self's butt in a race.

Oh hell. Dietary fat does not translate into elevated blood lipids. Cutting back the carbs and eating more fat and protein will stabilise your blood glucose.

I would highly recommend going to see a nutritionist. Not sure where you live, but if you are in the Rockville area, I highly recommend Elizabeth Blumberg at EB Nutrition. She is a nutritionist and personal trainer (though her main focus is nutrition). I went to her for weight loss a number of years ago and she helped me adapt my diet in a way that would work for me and my lifestyle. She can help recommend modifications to things you are eating now that you like and revamp your eating to help lower both your glucose and cholesterol levels. I think the support from a person vs. reading a book makes a huge difference, particularly since you were caught by surprise. Good luck!

Yea... getting old sucks.

I have eliminated....

Sugar
Artificial Sweeteners
Soda (even diet, note above)
dairy
Alcohol (I have 1-2 drinks Friday and Saturday... and this is a cheat)
Caffeine (Except 1 tea a day... I can't drink black coffee)
All carbs except brown rice

Wow! Am I healthy... I am about to start a post ... how do I live healthy and not want to jump off a bridge.

Just so you know before my new diet...

I had 1 coffee in the am and either 2 hardboiled eggs or oatmeal.
Lunch a small sandwich or leftovers and some fruit
Dinner: Meat, carb and veggies

Snack: nuts, cheese stick, yogurt

I drank about 4 nights a week 2-3 glasses of wine with a treat of cheese and crackers 1 night a week

I also ran 3 miles 3 times a week and did yoga... but still my "health" was bad.

If I tracked my calories on Weight Watchers I never went over my points. Getting old sucks!

Do you drink diet soda? That's an "easy" first fix.

Understanding blood sugar ranges
Fasting
A normal blood sugar level is less than 100 mg/dL. Patients with type 2 diabetes have a fasting blood sugar level of 126 mg/dL or more.
After meals
A normal blood sugar level after a meal is less than 140 mg/dL. Patients with type 2 diabetes have a blood sugar level of more than 140 mg/dL 2 hours after a meal.

I am sure you looked this up yourself ... But Type 2 diabetes is a progressive disease that you do not want to have ...

Go purchase the book - Engine 2 diet.

Read it.

Start a plant based diet. You will in 3 months have much lower #s.

So did your doctor give you any guidance on what to change in your diet, or did she just say "change it"? You may want to see if she can refer you to a dietician / nutritionist for some education.

In general, though:
- reduce fats, especially trans fats (artificial fats like partially hydrogenated vegetable oil) and saturated fats (generally those found in animal products, like fatty red meat or dairy). Plant-based fats like olive oil are not as bad. Low fat milk (1% or 2%) will be better for you than whole milk.

- cut back on sugar. Continue to eat fruit, but added sugar is your enemy. Note that many "low-fat" products have extra sugar to make up for the lack of flavor; given that choice, I'd rather have the full-fat version and skip the extra sugar.

- reduce processed carbs, like white flour. Whole grains (oats, for example) are good.

- in general, eat whole, natural foods. Try to avoid stuff that comes from a can or a box - use fresh produce, meat and seafood, and grains/beans that you cook yourself.

- exercise! This can't be emphasized enough. Even 15-20 minutes of moderate exercise has an immediate, direct impact on your blood sugar. Longer term, it'll help you lose weight and improve your metabolism, which will improve your blood profile in a more sustainable way.

Don't know much about cholesterol, but your glucose is above normal. If you have weight to lose, do it. Besides better diet, regular exercise is a must.

Anonymous wrote:I am 45 and just had my lab numbers done for the first time in my life. Yes, I do admit, I am waay behind in the game.

Anyway I am one hundred percent sure the numbers are accurate because I totally fasted, no water/food prior since midnight the night prior.

Anyways, my M.D. is concerned because my bad cholesterol is at 138. She likes the number to be no higher than 100 she told me. She said she will give me exactly 3 months to change my eating habits and then do another blood lab test and if my number is still above 100 she will put me on meds. Yikes!

Also, she said my blood sugar level is 108 and she again, likes that number to be under 100 so she is giving me the same 3 month timeline.

She said I am at risk for cardiovascular disease as well as diabetes.

Are these numbers too high?? Also, does anyone know of any books or websites that I can read about what foods I should and should not be eating??

Because honestly, I do know fast food is unhealthy, but other than that, I really do not know.

For instance at the store tonight, I was buying milk and didn't know whether low-fat or reduced-fat was healthier for me. I wanted to ask someone, but didn't want to look like a middle-aged idiot. Lol.

The numbers are a bit high. The question is, what are you HDL numbers? And your triglicyerides? I would love to have your numbers, but my genes don't allow it.

What you want to do is cut back on the carbs -- pasta, breads and sweets. Do not drink sugary drinks.

For the cholesterol numbers, try eating lower fat.

Real Food Rules by Michael Pollen. It's short and will get you on the right track quickly.

You want to cut way back on sugar...reading labels to be aware what foods have sugar added (so many!)

Good Luck.

I am 45 and just had my lab numbers done for the first time in my life. Yes, I do admit, I am waay behind in the game.

Anyway I am one hundred percent sure the numbers are accurate because I totally fasted, no water/food prior since midnight the night prior.

Anyways, my M.D. is concerned because my bad cholesterol is at 138. She likes the number to be no higher than 100 she told me. She said she will give me exactly 3 months to change my eating habits and then do another blood lab test and if my number is still above 100 she will put me on meds. Yikes!

Also, she said my blood sugar level is 108 and she again, likes that number to be under 100 so she is giving me the same 3 month timeline.

She said I am at risk for cardiovascular disease as well as diabetes.

Are these numbers too high?? Also, does anyone know of any books or websites that I can read about what foods I should and should not be eating??

Because honestly, I do know fast food is unhealthy, but other than that, I really do not know.

For instance at the store tonight, I was buying milk and didn't know whether low-fat or reduced-fat was healthier for me. I wanted to ask someone, but didn't want to look like a middle-aged idiot. Lol.