Healthy Carbohydrates

Eating foods that are natural and unprocessed such as fruits, vegetables, chickpeas, beans, peas and low-fat dairy products such as milk and cheese will help you feel full and reduce cravings. 

Avoid foods that are heavily processed and have lots of sugar added such as packaged cookies and cakes. 

Foods Rich in Fiber

Salmon, tuna, sardines and mackerel are high in omega-3 fatty acids and help prevent heart disease. We recommend you eat 2 servings of fish a week at least. Avoid heavily fried fish or fish from fast food restaurants. 

Fiber is important to help your body with digestion.  Foods rich in fiber contain plant material that your body can’t digest or absorb.  Fiber helps your body maintain healthy blood glucose levels. 

Food that are rich in fiber include nuts (walnuts, almonds can be delicious in salads, or even sprinkled on salmon and other fish dishes). Vegetables and fruit also are heavy in fiber.  Whole grains and legumes contain large amounts of fiber, and paired with fish, can also make satisfying meals that keep your full and reduce your food cravings. 

Fats that are Healthy for you

Foods that are healthy contain polyunsaturated and monounsaturated fats.  Foods such as nuts, avocados, canola, olive and peanut oils are all healthy.  Remember to eat these foods in moderation.  Cooking fish in olive oil can be a great way to prepare a delicious and healthy dish.  Sprinkling chopped nuts on your vegetables such as spinach can give a little extra texture and flavor to make a healthy dish more appetizing. 

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Some of the following foods can worsen the health of your blood vessels and arteries by speeding up development of clogged and unhealthy arteries.  For those already diagnosed with peripheral vascular disease, it is important to avoid foods that worsen your condition. 

Fish that is healthy for your heart

Eating foods that are natural and unprocessed such as fruits, vegetables, chickpeas, beans, peas and low-fat dairy products such as milk and cheese will help you feel full and reduce cravings. 

Avoid foods that are heavily processed and have lots of sugar added such as packaged cookies and cakes. 

What Foods Should I Avoid?

Cholesterol

Foods high in cholesterol include foods high in animal-fat proteins, egg yolks, liver and meats from animal organs. High fat dairy products also are high in cholesterol, so think twice before eating cake with butter icing (containing also processed sugar which can worsen blood glucose levels!)

Saturated Fats

Do you buy a lot of processed snacks and cookies? When you unwrap those twinkies or snack packs, each bite you eat contains a large amount of chemicals.  You may wander past the bakery section in the supermarket, thinking that the freshly made bakery goods are fine.  However, many cakes, cookies and baked goods that are freshly baked contain shortening, margarine or other products containing trans fats which can worsen your diabetes or glucose levels.  

Sodium

Your goal should be to aim for less than 2300 mg of sodium per day.  If you have high blood pressure, sodium can worsen your condition, so it’s best to limit this amount even more. 

How to Create a Healthy Meal to Manage Glucose Levels

When you create a meal, there is a simple method to create a balanced, healthy lunch or dinner:

Protein:  Fill a quarter of your plate with a healthy protein such as salmon, (or another type of fish), lean pork, or chicken (ensuring it does not have too much fat).  Avoid fried chicken or chicken made from fast-food restaurants.

Vegetables: Fill half of your plate with vegetables.  Carrots, peas, kale, broccoli or cauliflower can are high in fiber.  Avoid starchy vegetables. 

Healthy Fats:  Include avocados or nuts in small portions.  Sprinkling chopped nuts on your baked tuna or chicken can make a delicious crunchy dish.  Slices of avocado in a salad with nuts can also add flavor and texture to your meal. 

Fruit or dairy: 1 serving.  Avoid processed fruits.  Fruits such as apples or pears with the skin also have fiber. 

Drinks: Avoid sugary and carbonated soft drinks.  Water or unsweetened tea or coffee are best. 

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