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No sugar drinks sports drinks energy drinks. No dried fruits. Eat more protein especially first meal of the day
Reduce saturated fats meats and processed meats butter etc. You are already vegan so that helps. Eat polyunsaturated fats, nuts, and avocado. Eat carbs with low glycemic index.
Perform muscle building exercises.
Basically look up NAFLD and NASH fatty liver diet.
Here you go... this diet is the ideal balanced diet to promote longevity. (Scroll down to the bottom half of the PDF) You can just take out the meat part of it if you are vegan for ethical reasons. The main problem with a meatless diet is choline deficiency. For this reason, I would add eggs (specifically the yolks) to the diet, and/or make sure you are getting enough wheat bran, which is a rich source of Betaine, which is a compound related to choline. Dietary cholesterol does not increase body cholesterol. Remain in a caloric deficit and do what you can to maintain a healthy BMI.
The only part of this PDF I disagree with is cutting out wheat. Wheat bran is an important source of methyl donors for vegans (choline and betaine) and help keep the organs clear of visceral fat. Quinoa is a good source of betaine also. If eating cereal, choose a wheat bran based cereal like this:
Aldi stores contain lots of inexpensive health food items including the 45 calorie high fiber wheat bread and this wheat cereal both under 2 dollars, and organic "certified humane" eggs for under $4/dozen or regular inhumane versions for under a dollar a dozen. Greek yogurt is also a great low carb protein source they carry, and of course the dark chocolate, inexpensive fruits and vegetables, a variety of nuts and mixed nuts, and canned legumes. I also consume pork rinds (for the collagen content) with canned oysters (yummy) both bought at Aldi. Buying canned Sardines at costco when they are on sale is another health item for EPA/DHA. That, or a big bag of milled flaxseed.. I store mine in a vacuum sealed mason jar refrigerated. Mix that into greek yogurt, oatmeal, cereal, etc.
One more thing... for jelly on toast or bread I use 2 different brands both found at walmart... skinnygirl brand and smucker's sugar free.
It's great that you're taking proactive steps to manage your blood sugar, cholesterol, and triglycerides through dietary changes. As a vegan/vegetarian, there are plenty of options that can help you achieve your health goals while adhering to your dietary preferences. Here are some ideas and tips for a menu that can help lower blood sugar and cholesterol:
Breakfast
Oatmeal: Made with water or a plant-based milk, topped with nuts and berries. Oats are excellent for lowering cholesterol.
Chia Pudding: Mix chia seeds with almond milk and let it sit overnight. Add fruits like berries for natural sweetness and fiber.
Smoothie: Use spinach, kale, avocado, and a small amount of fruit like berries or apple. Add flaxseeds or chia seeds for omega-3 fatty acids.
Lunch
Salad: Leafy greens, chickpeas or lentils, a variety of vegetables, nuts, and seeds. Dress with olive oil and vinegar or lemon juice.
Whole Grain Sandwich: Use whole grain bread, hummus, avocado, cucumber, lettuce, and tomato.
Quinoa Bowl: Cooked quinoa, black beans, roasted vegetables, and avocado, topped with a tahini dressing.
Snacks
Nuts and Seeds: Almonds, walnuts, and pumpkin seeds are great choices.
Vegetable Sticks: Carrots, bell peppers, and cucumber sticks with hummus or guacamole.
Fruit: Berries, apples, or pears. Limit high-sugar fruits like bananas and grapes.
Dinner
Stir-Fried Vegetables: Use a variety of vegetables with tofu or tempeh, cooked in olive oil or avocado oil.
Lentil Soup: Lentils are high in protein and fiber. Add vegetables like carrots, celery, and spinach.
Stuffed Bell Peppers: Fill bell peppers with a mixture of brown rice, black beans, corn, and spices.
General Tips
Limit Processed Foods: Even vegan processed foods can be high in sugar and unhealthy fats.
Choose Whole Grains: Opt for whole grain bread, brown rice, quinoa, and barley.
Increase Fiber: Foods high in fiber help manage blood sugar levels.
Healthy Fats: Incorporate sources of monounsaturated and polyunsaturated fats like avocados, nuts, and seeds.
Monitor Portion Sizes: Even healthy foods can contribute to weight gain if eaten in large quantities.
For detailed recipes and more specific meal plans, websites like Forks Over Knives, Oh She Glows, and Minimalist Baker offer a wide range of vegan and vegetarian recipes that cater to health-conscious individuals. Additionally, speaking with a dietitian who specializes in plant-based nutrition can provide personalized advice based on your specific health metrics and dietary preferences.
Remember, making dietary changes can significantly impact your blood sugar, cholesterol, and triglyceride levels, but it's always important to monitor these changes with your healthcare provider. Keep up with your regular check-ups to ensure your diet aligns well with your health goals.
I am a life-long ovo-lacto vegetarian and so are my three children. Aside from our not eating meat, fish, or fowl, and not drinking alcohol, out four diets could not be more different. We each have to find what works best for ourselves.
That said, lots of good advice already posted. But finding foods that are good for you and that you like may be a challenge.
Have been healthy all my life, now middle-aged and well-exercised at 76, have recently had to deal with higher blood sugar levels and higher cholesterol levels. The first was solved by reducing my soda intake and increasing my water intake. A year later, the second was solved by reducing from two eggs a day to one, and increasing my "vegetarian sausages" from two to three a day ( to compensate for the protein in the egg ). Now my test data are well within the target ranges and with no need for drugs.
Last edited by Upminster-1; 01-01-2024 at 11:25 AM..
I rely on Dr Michael Greger’s website for advice about my diet and supplements. He is very research oriented, and is very careful about which research he relies on.
No sugar drinks sports drinks energy drinks. No dried fruits. Eat more protein especially first meal of the day
Reduce saturated fats meats and processed meats butter etc. You are already vegan so that helps. Eat polyunsaturated fats, nuts, and avocado. Eat carbs with low glycemic index.
Perform muscle building exercises.
Basically look up NAFLD and NASH fatty liver diet.
No mention at all, of course, of aerobic exercise every day to reverse metabolic syndrome (the main CAUSE of high triglycerides).
I am a life-long ovo-lacto vegetarian and so are my three children. Aside from our not eating meat, fish, or fowl, and not drinking alcohol, out four diets could not be more different. We each have to find what works best for ourselves.
That said, lots of good advice already posted. But finding foods that are good for you and that you like may be a challenge.
Have been healthy all my life, now middle-aged and well-exercised at 76, have recently had to deal with higher blood sugar levels and higher cholesterol levels. The first was solved by reducing my soda intake and increasing my water intake. A year later, the second was solved by reducing from two eggs a day to one, and increasing my "vegetarian sausages" from two to three a day ( to compensate for the protein in the egg ). Now my test data are well within the target ranges and with no need for drugs.
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