What Should Diabetics Eat to Lower Cholesterol for a Healthier Heart?

November 28, 2025 •

4 min read

People with diabetes are twice as likely to develop heart disease, making it critically important to manage all contributing risk factors, including high cholesterol. Understanding what diabetics should eat to lower cholesterol is a cornerstone of this preventative strategy, as diet plays a significant role in managing both conditions effectively.

Quick Summary

This article outlines essential dietary strategies for diabetics seeking to reduce high cholesterol. It focuses on incorporating fiber-rich foods, healthy fats, lean proteins, and specific plant-based options while limiting saturated and trans fats to improve heart health and overall metabolic control.

Key Points

Increase Soluble Fiber: Consuming 5-10 grams of soluble fiber daily from foods like oats, beans, apples, and nuts can significantly lower LDL cholesterol levels.
Choose Healthy Fats: Replace saturated and trans fats with monounsaturated fats from olive oil and avocados, and polyunsaturated fats (omega-3s) from fatty fish and nuts.
Select Lean Proteins: Opt for lean protein sources like baked or grilled fish, skinless poultry, and plant-based options such as tofu and lentils to avoid unhealthy fats.
Limit Unhealthy Foods: Minimize the intake of saturated fats from fatty meats and full-fat dairy, trans fats from processed foods, and refined carbohydrates and added sugars.
Use the Plate Method: A simple meal planning strategy involves filling half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with complex carbohydrates.

The Connection Between Diabetes and High Cholesterol

Living with diabetes often means also contending with high cholesterol, a condition called diabetic dyslipidemia. High blood sugar levels can damage arterial linings, making it easier for cholesterol to accumulate and cause blockages. This combination of risk factors significantly increases the likelihood of heart attacks and strokes, underscoring the need for a heart-healthy dietary approach. While medication is often part of a management plan, strategic food choices are a powerful tool for improving lipid profiles.

The Power of Soluble Fiber

One of the most effective dietary interventions for lowering cholesterol is increasing soluble fiber intake. Soluble fiber dissolves in water to form a gel-like substance in the gut, which can bind to cholesterol and remove it from the body before it's absorbed. Studies suggest that consuming just 5 to 10 grams of soluble fiber daily can significantly lower LDL ('bad') cholesterol.

Foods rich in soluble fiber include:

Oats and Barley: A bowl of oatmeal for breakfast is an easy way to start. Adding berries or ground flaxseed can further boost the fiber content.
Legumes: Beans, lentils, chickpeas, and peas are versatile, fiber-packed foods that can be added to soups, stews, and salads.
Fruits: Apples, pears, oranges, and berries all contain pectin, a form of soluble fiber that helps reduce LDL.
Vegetables: Okra, eggplant, Brussels sprouts, and sweet potatoes are good sources.

Incorporating Healthy Fats

Not all fats are created equal. For diabetics, replacing saturated and trans fats with healthier unsaturated fats is key to managing cholesterol.

Sources of healthy fats include:

Monounsaturated Fats: Found in olive oil, avocados, and nuts (almonds, pecans, and cashews), these fats can lower LDL cholesterol. Use olive oil for cooking and in salad dressings.
Polyunsaturated Fats (Omega-3s): Oily fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which can lower triglycerides and protect heart health. Walnuts, flaxseeds, and chia seeds are excellent plant-based sources.

Choosing Lean Protein and Plant-Based Options

Lean protein sources support satiety and help manage blood sugar, while plant-based alternatives offer added fiber and nutrients without the saturated fat found in red and processed meats.

Smart protein choices:

Fish and Poultry: Baked, grilled, or steamed fish and skinless chicken or turkey are excellent lean protein options.
Plant-Based Proteins: Tofu, tempeh, lentils, and beans are fantastic protein sources that also provide fiber.

The Foods to Limit or Avoid

To effectively manage both diabetes and high cholesterol, it is crucial to reduce the intake of certain foods that can increase risk factors.

High-Risk Foods to limit:

Saturated Fats: High-fat dairy products, fatty meats (ribs, bacon), butter, and tropical oils (coconut, palm) can raise LDL cholesterol.
Trans Fats: Processed snacks, baked goods, and many fried fast foods contain trans fats, which are particularly harmful for heart health.
Refined Carbohydrates and Sugars: White bread, sugary cereals, pastries, and sweetened beverages can cause blood sugar spikes and negatively impact lipid levels.
Processed Meats: Bacon, sausages, and other processed meats are often high in sodium and saturated fats.

Comparison of Cholesterol-Friendly and Unfriendly Choices


Food Category	Healthier Choice (Lowering Cholesterol)	Less Healthy Choice (Raising Cholesterol)
Grains	Oats, barley, quinoa, brown rice, whole-grain bread	White bread, white pasta, sugary cereals, refined crackers
Fats/Oils	Olive oil, avocado oil, canola oil, nuts, seeds, avocados	Butter, lard, coconut oil, trans fats (processed foods), full-fat dairy
Proteins	Oily fish (salmon, tuna), beans, lentils, tofu, skinless poultry	Fatty cuts of red meat, processed meats (bacon, sausage), fried meats
Snacks	Nuts, seeds, fruits, vegetables with hummus	Packaged cookies, crackers, chips, high-fat baked goods
Dairy	Low-fat or fat-free yogurt, kefir, skim milk, low-fat cheese	Full-fat dairy, sweetened yogurts

Conclusion: A Holistic Approach for Better Health

For individuals with diabetes, a heart-healthy diet is not just a recommendation—it is a critical part of managing both blood sugar and cholesterol to prevent serious cardiovascular complications. By prioritizing foods rich in soluble fiber, heart-healthy unsaturated fats, and lean proteins, and consciously limiting harmful fats and refined sugars, you can take control of your health. The key is a consistent and balanced approach, focusing on whole, unprocessed foods. Always consult a healthcare provider or a registered dietitian to create a personalized eating plan that meets your specific health needs. For more detailed information on specific guidelines, the American Heart Association offers valuable resources on managing cholesterol.

Resources and Further Reading

For more information on managing both diabetes and cholesterol, explore these helpful resources.

American Heart Association: Cholesterol and Diabetes
MedlinePlus: How to Lower Cholesterol with Diet
Harvard Health: 11 Foods that Lower Cholesterol

Frequently Asked Questions

Diabetes can damage the lining of arteries, which makes it easier for cholesterol to build up. People with diabetes often have a combination of high triglycerides, low HDL ('good') cholesterol, and high LDL ('bad') cholesterol, known as diabetic dyslipidemia.

Oily, cold-water fish are the best sources of omega-3 fatty acids, which can lower triglycerides. Excellent choices include salmon, mackerel, tuna, herring, and sardines. It's best to bake, grill, or steam the fish rather than frying it.

While diet is extremely important, it is not always enough. Dietary changes can lead to a moderate reduction in LDL cholesterol, but many diabetics, particularly those with higher risk, may also require medication like statins to reach target levels.

Most whole grains are beneficial due to their high fiber content, which helps with both blood sugar and cholesterol management. Good options include oats, barley, and quinoa. However, it is always wise to check nutrition labels for any added sugars or fats in pre-packaged products.

You can increase your fiber intake by starting your day with oatmeal, adding beans and lentils to soups and salads, choosing whole-grain options over refined grains, and snacking on fruits, nuts, and seeds.

No, you should not avoid all fat. Instead, focus on incorporating 'good' unsaturated fats, such as those found in avocados, olive oil, and nuts, while limiting 'bad' saturated and trans fats. Healthy fats are important for heart health and can help lower LDL cholesterol.

Losing even a modest amount of weight (5-10%) can significantly improve insulin sensitivity, blood sugar levels, and lipid profiles. Weight loss can help decrease triglyceride levels and may increase HDL ('good') cholesterol.