7 Ways To Reduce High Blood Pressure, Bad Cholesterol and Blood Sugar Levels

7 Ways To Reduce High Blood Pressure, Bad Cholesterol and Blood Sugar Levels

October 21, 2010 |  by  |  Share  | 

There are many ways one can reduce high blood pressure, bad cholesterol and blood sugar levels.

1
First of all, any consistent exercise regiment (especially, full body exercises or cardiovascular exercise) will improve the body’s insulin response. This aids in controlling blood sugar levels.
2
Through dietary means, one can improve insulin sensitivity and lower blood pressure by eating less saturated fats and more mono- and polyunsaturated fats. These include extra virgin olive oil, salmon/fish oil, or other monounsaturated and polyunsaturated fats. Supplementing your diet with EPA (essential fatty acids, omega 3-6-9) from plant or fish sources is a great option.
3
Another way to improve insulin response and lower blood sugar is to consume low glycemic index foods. These foods are generally non-processed foods with high fiber. Oatmeal, beans, and fibrous fruits (such as apples, asian pears, and strawberries) are good examples. Attempt to consume approximately 40 grams of fiber per day.
4
Avoid simple, high glycemic index carbohydrates. These are foods that are processed and have sweeteners.
5
Other dietary recommendations include: avoiding few large meals per day; replace that with 5-6 small meals. This puts less stress on the pancreas and improves insulin response.
6
Limit sodium intake.  Reduced sodium intake will lower blood pressure. Under 1800mg of sodium per day is the goal. Also drink more water to flush out extra sodium.
7
There are also many simple ways to reduce blood pressure. Proper deep breathing techniques, yoga, progressive muscle relaxation (PMR), will all help lower your BP. It is important to learn stress coping mechanisms that work for you individually.
About the author

Eric holds a Specialized Honours Kinesiology Degree (York University), and is currently a Certified Kinesiologist (Ontario Kinesiology Association), and Personal Trainer Specialist (Can-Fit-Pro). With a decade of successful experience in the fitness industry, his clients range from: teens to seniors, beginners to competitive athletes. Personally, Eric has achieved weight loss success. You can view his before/after pictures at ShapeFit.

 
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  • Anonymous

    Every people want healthy and wealthy life. Your information about health is really rocking. If you want reduce blood pressure, blood sugar and bad cholesterol than you should eat balance food which have no more oily. Do yoga and swimming are really beneficial for getting good healthy life. Ginger, onion and fiber fruits are good for reduce cholesterol.      

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    Well if you want tip in reducing blood pressure and cholesterol, better try having some green tea idea. After lots of researches, green tea is proven to have lots of health benefits. And green tea is the safest way that you can do instead of taking pills.

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    Nice tips.  I am surprised that these tips are actually very doable and not hard to follow.  They are very practical too.