my cholestorol is high, so will have to be careful with fats..I do use extra virgin olive oil, but have gone overboard in the past with lurpak butter and mayo...Is it possible to gat a handle on this and not resort to medication? Is it doable?
You may not have to watch your fats as much as you think.
As far as I'm aware, there has never been a study that has conclusively proved reducing your saturated fat intake is actually good for your cardiovascular system. In fact, the only reasonably conclusive result is a study done in Finland...which found that those who reduced their fat intake actually had a lower life expectancy.
The problem is every doctor 'knows' fat causes your cholesterol to go up yet there's no proof that this actually happens. We already know dietary cholesterol plays no role in your actual cholesterol level because when you cut back on your cholesterol intake, your body actually produces more.
Cholesterol is synthesised in the liver. There is a hormone that encourages your liver to produce more cholesterol.
It's called insulin.
As a T2, you are likely to be insulin resistant, which means your body probably produces a lot of insulin for your body size, but your muscles are unable to use it effectively to remove glucose from your blood. You probably have a high circulating insulin level. The higher your insulin level, the more it stimulates your liver to produce cholesterol. Interestingly, the higher your insulin level, the more fat you store. The more fat you have stored, the more cholesterol you produce anyway, regardless of diet or insulin levels.
So it should seem pretty obvious - the less insulin you have circulating, the less fat you'll store AND the less cholesterol you'll produce.
What causes your insulin level to rise? Rising blood sugar levels. What causes your blood sugar level to rise? Carbohydrates.
In other words, the theory is that if you eat more fat and very few carbs, you'll lose weight and your bad cholesterol level will drop, while your good cholesterol level increases.
Conventional diet advice for people with diabetes is very low fat and 50-60% of your calories from carbs. Many people with diabetes have issues with high cholesterol and body fat, as well as high HbA1Cs. I would suggest that these two facts are interlinked.