Cholesterol and diabetes: How to maintain healthy numbers

If you live with diabetes, monitoring your blood glucose is likely part of your daily routine. It might even feel like second nature — you've probably got it down to a science and know what you need to do to maintain your levels.

But you probably also know that a diabetes diagnosis means you're twice as likely to develop heart disease and that high cholesterol and heart disease go hand-in-hand. Accordingly, it's important to keep a watch on both cholesterol and diabetes.

Here's what you need to know about cholesterol, what levels are considered healthy, and how to keep them in a range that minimizes your risk of heart disease.

What is cholesterol?

Cholesterol is a waxy substance found in the bloodstream. Having too much of it can potentially lead to health risks. You can get cholesterol from food, and your liver can also make cholesterol for you.

While it's usually something physicians suggest keeping an eye on, some cholesterol is good and necessary. For example, cholesterol helps keep cells intact by helping to create a barrier between what's inside the cells and what's outside them. Without cholesterol, cells wouldn't maintain their structure very well!

What are the different types of cholesterol?

When your healthcare provider measures your cholesterol, you're given more than just one number. This can be confusing, as there are "lousy" and "healthy" kinds of cholesterol. Here are the various types and their recommended ranges:

• LDL (Low-Density Lipoprotein) is the type of cholesterol people generally want less of. Think of it as your "lousy" cholesterol. Ideally, a person with diabetes will be able to keep their LDL level under 100 milligrams per deciliter, as Healthline advised.
• HDL (High-Density Lipoprotein) is what most people think of as "happy" or "healthy" cholesterol. Imagine your HDL as the clean-up crew of your arteries. What LDL lays down, HDL tries to pick up. A normal HDL level is at least 50 to 90 milligrams per deciliter. The higher your HDL, the better.
  
  

How is cholesterol calculated?

Total cholesterol is calculated by adding your HDL and LDL cholesterol levels, plus 20% of your triglyceride level, explained the American Heart Association. The goal for total cholesterol is generally under 200, but this number is much less important than your individual triglyceride, LDL, and HDL levels.

When you eat more calories than you need at the moment, your body packages up those extra calories into fats called triglycerides. Triglycerides circulate in your bloodstream until they're stored inside your fat cells. Later, when you need fuel but don't have access to food right away, your body can pull those triglycerides out of storage and use them for energy. A triglyceride level of 150 milligrams per deciliter or less is considered optimal, noted Mayo Clinic.

How often should I get my cholesterol levels measured?

If you have diabetes, your healthcare provider should measure your cholesterol levels at least once a year. If your blood tests show that your cholesterol levels could use some improvement, your provider may recommend more frequent lab tests. It's possible that they may also recommend prescription medication, such as a statin drug, to help keep your cholesterol levels in check.

If further examination is needed, a coronary calcium test can help you and your doctor determine whether or not you need to treat your cholesterol levels more aggressively. Also known as a coronary artery calcium scan, this test uses a CT machine (commonly referred to as a "CAT scan") to look for any calcium deposits in the walls of the arteries inside your heart.

Those calcium deposits may be early signs of heart disease. The coronary calcium test is recommended for any person between the ages of 40 and 75 who has been diagnosed with diabetes, according to Harvard Health Publishing.

How can I improve my cholesterol and diabetes?

If you're wondering what to eat for diabetes and high cholesterol, a heart-healthy diet high in plant-based foods like fruits, vegetables, whole grains, nuts, and seeds is a great way to keep cholesterol levels in check. Lucky enough, a high-fiber, whole foods diet is also a great way to get better blood sugar.

Here are some key lifestyle tips for enjoying better cholesterol levels:

• Avoid saturated fats. Any fat that's solid at room temperature is probably a saturated fat, and it's likely to raise your LDL or "lousy" cholesterol. Think about butter or the fat on a piece of steak: Both of these are examples of saturated fat, and it's best to steer clear of them as often as possible. Instead, choose unsaturated fats — those that are liquid at room temperature. Olive and canola oil are good examples.
• Stay away from processed foods. Many times, snack foods like chips and snack cakes contain partially hydrogenated oils. Manufacturers use these oils to extend the shelf-life of their products. That's great for sales and distribution, but it's bad news for our cholesterol levels. Try to shop and eat as "close to the farm" as you can; the fewer steps between the producer and your plate, the better.
• Get some exercise every day, especially after a meal. Even a light stroll after a meal can encourage your muscles to use the energy you just consumed instead of packaging it into triglycerides and storing it as fat.
  
  

Minding your cholesterol levels on top of balancing your blood sugar (not to mention everyday life) can be challenging. It definitely takes some effort to consistently make heart-healthy, diabetes-friendly choices. But you're worth every ounce of effort, and your heart will thank you!

Curious to learn more about the ins and outs of life with diabetes? Explore the library of articles on Health Insights for valuable information and actionable advice.