A nutritious, balanced diet is important for those with prediabetes and high cholesterol. Dietitians may recommend the Mediterranean and the Dietary Approaches to Stop Hypertension (DASH) diets, but individual advice varies.

The DASH diet can improve insulin resistance and may help with weight management. It focuses on a varied diet including whole grains, low fat dairy products, fruits and vegetables, and lean meats and fish. The Mediterranean diet focuses on similar foods.

Read on to learn more about what foods to eat and what foods it may help to limit or avoid when living with prediabetes and high cholesterol.

There is no single best diet for people with prediabetes and high cholesterol. However, some dietary changes may help.

People with prediabetes have high blood sugar levels when fasting. However, their blood sugar is not high enough for doctors to diagnose type 2 diabetes.

To prevent the progression from prediabetes to type 2 diabetes, doctors may suggest following a nutritious, balanced diet. However, because everyone has different health requirements, individual meal plans and advice can vary.

Some experts suggest that people with prediabetes and high cholesterol would likely benefit from following a combination of the DASH diet and the Mediterranean diet.

Both these approaches focus on a whole foods diet low in highly processed foods and saturated fat.

Learn more about diet tips for prediabetes.

To reduce high blood sugar and cholesterol levels, a person can incorporate more healthy fats, fruits, vegetables, and lean proteins into their diet.

However, it is important to note that these are general guidelines and not a replacement for individualized advice. Because people have varied nutritional needs, speaking with a registered dietitian is advisable.

Healthy fats

Suggesting a person with prediabetes eats some foods that are high in fat may seem counterintuitive if they have high cholesterol.

However, unsaturated fats can reduceTrusted Source the amount of low-density lipoprotein (LDL), or “bad” cholesterol in the blood, and increase the amount of high-density lipoprotein (HDL), or “good” cholesterol.

A person will still also need to consume saturated fats in moderation. They can focus on polyunsaturated and monounsaturated fats. Foods that contain healthy fats include:

Vegetables

It is best for people living with prediabetes and high cholesterol to aim to eat more non-starchy vegetables than starchy ones. Examples of non-starchy vegetables include:

A good rule of thumb is to eat 6 servings of non-starchy vegetables per day. One serving of vegetables is roughly half a cup of cooked vegetables or 1 cup of raw vegetables.

Protein

Diets that include healthy sources of protein have the potential to return prediabetes blood sugar levels to a healthy range. However, foods within this group vary in the amount of fat they contain. This is something people with high cholesterol need to monitor.

Plant-based options

Plant-based options for protein include:

Animal-based options

Animal-based options for protein include:

People with prediabetes and high cholesterol will need to limit their intake of red meat, which has a high density of saturated fats and salt. If they choose to eat this kind of meat, they can consider lean instead of fatty cuts.

Fruits

Carbohydrates are an important part of a balanced diet. Fruit is a great source of carbohydrates containing fiber and micronutrients.

It is best to focus on fruits with a low glycemic index (GI). This means that they raise blood sugar levels more slowly than fruits with a high GI.

Most fresh fruits have a low GI. However, some varieties, such as pineapple and melon, have slightly higher GI values. Many dried fruits contain a lot of carbohydrates for their relatively small size, so fresh is preferable when possible.

Examples of fruits that may be suitable include:

Experts advise people with prediabetes and high cholesterol to avoid or limit their intake of heavily processed foods and beverages that are high in sugar, saturated fat, and salt.

Sugary drinks

Sugary sweetened drinks can contributeTrusted Source to a higher risk of cardiovascular problems in some people living with type 2 diabetes.

Sugary drinks to avoid or limit include:

  • soda
  • processed fruit juice
  • energy and sports drinks
  • sugary coffees and teas

Processed foods

In a 2022 reviewTrusted Source, researchers linked ultra-processed foods to increasing obesity levels and a higher likelihood of LDL cholesterol and type 2 diabetes.

Examples of ultra-processed foods include:

  • chips
  • sweets
  • crackers
  • processed bakery goods, such as pastries
  • processed meats, including bacon, sausages, and deli meats

Other foods and drinks to limit

Other foods and drinks it is best to avoid or limit include:

  • foods high in saturated fats, such as fried foods, butter, and margarine
  • refined carbs, such as white bread and pasta
  • alcohol

What should someone with prediabetes and high cholesterol eat?

It is best for people with prediabetes and high cholesterol levels to eat a balanced, nutritious diet. Healthcare professionals may recommend the Mediterranean diet and the DASH diets.

How can someone “fix” high cholesterol and prediabetes?

A healthy, balanced diet can help someone reduce insulin resistance and cholesterol levels. Doctors may also recommend maintaining a moderate weight for the person’s body type and getting regular exercise.

What foods should someone stay away from if they have borderline diabetes?

Healthcare professionals may recommend that people with prediabetes avoid or limit their intake of alcohol, trans fats, and processed foods.

What is the fastest way to “fix” prediabetes?

Maintaining a moderate weight for their body type and cultivating certain lifestyle habits, such as getting regular physical activity and eating a healthy diet, can help a person with prediabetes reduce their riskTrusted Source of developing type 2 diabetes.

Foods that are beneficial to people living with prediabetes and high cholesterol include whole foods, such as fresh fruits, vegetables, and lean cuts of meat.

The DASH and Mediterranean diets can be effective at reducing both insulin resistance and cholesterol. This generally makes them suitable for people who are trying to manage both their blood sugar and cholesterol levels.

In addition to eating more whole foods, experts recommend that people with prediabetes and high cholesterol try to limit their alcohol consumption and their intake of foods that are high in saturated fat and sugar.