There are many ways one can reduce high blood pressure, bad cholesterol and blood sugar levels.
- 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.
- 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.
- 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.
- Avoid simple, high glycemic index carbohydrates. These are foods that are processed and have sweeteners.
- 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.
- 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.
- 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.