How to Lower Blood Glucose

High blood glucose levels are dangerous even for people who don't have diabetes. When glucose stays in the blood stream too long, sugar coats red blood cells and makes them stiff. This leads to cholesterol buildup on the walls of arteries and interferes with circulation, according to Ohio State University. Cholesterol buildup is extremely dangerous and can lead to heart attack and stroke.

Things You'll Need

• Whole Grains
• Legumes
• Vegetables
• Cinnamon
• Green tea
• Onions
• Brazil Nuts
• Ginger
• American Ginseng
• Broccoli

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Instructions

• 1

  One out of three adults don't exercise regularly, according to the Centers for Disease Control and Prevention.

  Exercise aerobically daily for a minimum of 30 minutes. Physical activity helps lower blood glucose by increasing insulin sensitivity. In addition, muscles take up glucose at almost 20 times their normal rate during exercise, which helps lower blood sugar levels, according to Net Wellness.

• 2

  Start with lighter weights if you're new to weight training.

  Perform strength-training exercises at least three times a week. Strength training helps improves glucose metabolism in muscle cells, which in turn lowers blood glucose levels.

• 3

  Plant-based diets significantly reduce blood glucose levels.

  Eat low-glycemic, fiber-rich foods such as whole grains, legumes and fresh vegetables. Fiber helps regulate blood glucose levels.

• 4

  Add cinnamon to your diet by sprinkling it on oatmeal each morning. Research suggests that cinnamon may help lower blood glucose, according to the Mayo Clinic.

• 5

  Eliminate high-glycemic refined carbohydrates such as white bread and soda from your diet. Diets high in refined carbohydrates increase blood glucose levels, according to the Harvard School of Public Health.

• 6

  Drink a cup of green tea when you wake up in the morning. Green tea helps regulate blood glucose levels, according to the University of Maryland Medical Center.

• 7

  Add onions to your diet. Onions lowers blood glucose levels because of their high sulfur and flavonoid content.

• 8

  Brazil nuts are a rich source of selenium, which helps regulate blood sugar.

  Eat a handful of Brazil nuts daily. Brazil nuts are rich in healthy fats, magnesium and selenium, which all help improve insulin sensitivity and lower blood glucose levels, according to the University of Mary Washington.

• 9

  Lose weight by eating a vegetable-based diet and exercising daily. Losing weight can significantly help lower blood glucose levels.

• 10

  Use ginger root when you cook. Ginger may help lower blood sugar levels, according to Medline Plus.

• 11

  Drink or cook with American ginseng. Several studies indicate that ginseng lowers blood glucose levels in people with Type 2 diabetes, according to the University of Maryland Medical Center.

• 12

  One cup of broccoli has 22 micrograms of chromium.

  Eat chromium-rich foods such as onion, broccoli, black pepper, green peppers, romaine lettuce and tomatoes. Chromium may help regulate blood glucose levels, according to the Linus Pauling Institute at Oregon State University.