A holistic approach to eating that focusses on fibre, healthy fats, and moderation can effectively address both prediabetes and high cholesterol, without the need for restrictive diets, according to experts and recent guidance.
When blood tests show both raised cholesterol and prediabetes, the result can feel like a warning to overhaul eating habits twice over. In a Diabetes Digital Podcast episode, registered dietitian and co-founder Wendy Lopez says that does not have to mean two separate, highly restrictive diets. Her message is that the same broad pattern of eating can often support both blood sugar control and better cholesterol levels, especially when it is built around steadiness, fibre and healthy fats rather than elimination.
Lopez’s advice fits with mainstream guidance from major medical sources. Harvard Health, the Mayo Clinic and Cleveland Clinic all recommend eating patterns centred on vegetables, whole grains, lean protein and unsaturated fats while cutting back on refined carbohydrates, sugary drinks and heavily processed foods. The aim is to blunt blood sugar spikes, improve insulin sensitivity and reduce cardiovascular risk, which matters because people with prediabetes are also more likely to have other metabolic risk factors, including high cholesterol.
A recurring theme across the guidance is soluble fibre, which helps slow digestion and can support healthier cholesterol levels. Foods such as oats, beans, lentils, fruit, vegetables and seeds can make meals more filling without relying on added sugars or saturated fat. Medical News Today says that approaches such as the Mediterranean and DASH diets can be useful because they emphasise these foods while limiting processed items. Johns Hopkins Medicine also suggests combining high-fibre carbohydrates with protein and healthy fats at meals, a simple way to make blood sugar easier to manage.
Lopez also pushes back against the idea that better lab results require abandoning familiar foods or cultural traditions. That perspective aligns with Cleveland Clinic’s advice that people do not have to “give up foods you love” to improve prediabetes. Instead, the focus is on balance, portion size and consistency. The episode also highlights the influence of stress, sleep and insulin resistance, which is consistent with broader diabetes guidance from Harvard and the Mayo Clinic showing that blood sugar management is not only about what is on the plate but also about daily routines that affect metabolism.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
