Weight Loss - A Key to a Longer and Healthier Life

For long-term success, try tracking your food and drink intake and keeping junk foods out of your home.

Lower Your Blood Pressure

A healthy weight management and exercising regularly can help you control blood pressure. Try to get at least two and a half hours of moderate-intensity exercise (such as walking) every week.

Limiting sodium (salt) and avoiding too much alcohol and stress can also help lower your blood pressure.

Talk with your healthcare team about Health & Weight Loss strategies that can help you reach and stay at a healthy weight and manage blood pressure, including a well-balanced diet accompanied by engaging in regular physical activity, which is important in maintaining good health and fitness.

Lower Your Cholesterol

The risk of heart disease and stroke is high when cholesterol levels are too high. The good news is that a few simple lifestyle changes can help.

Quitting smoking and losing weight are a big help, as are regular physical activity and managing stress. Eating a heart-healthy diet, including foods containing soluble fiber, and cutting back on unhealthy saturated and trans fats can also reduce cholesterol.

Lower Your Blood Sugar

Managing weight and eating nutrient-rich foods can help you control blood sugar levels. Portion control reduces calories, and learning relaxation techniques can lower stress hormone levels that promote weight gain and high blood sugar.

Eating a healthy diet that is low in added sugars, saturated fats, trans fats, salt (sodium), and cholesterol—pair carbs with protein or fat to slow down the digestion process and prevent a sudden increase in blood sugar levels.

Lower Your Blood Pressure

High blood pressure, or hypertension, is an underlying health problem that raises your heart attack and stroke risk. Medications are often prescribed to bring elevated readings down to healthier levels, but diet and exercise can help to prevent, delay, or decrease the need for medications.

Sticking to a healthy diet like DASH and reducing sodium can help lower systolic blood pressure by 8 points or more.

Lower Your Blood Sugar

Having a stable blood sugar level helps prevent spikes that can lead to dehydration, dark urine, and even kidney failure. It can also help you keep your weight in check.

Aim for a reading of 70-100 mg/dL before a meal and 2 hours after. You can test your levels at home with a glucose meter. Eat carbohydrates with meals, but spread them out evenly. Avoid sugary snacks.

Lower Your Blood Pressure

High blood pressure, or hypertension, can damage kidneys and lead to heart disease. Maintaining a healthy weight may reduce risk.

Moderate exercise, like brisk walking, and a diet featuring leafy greens, fruit, low-fat or fat-free dairy, and whole grains are essential. Also, reduce your sodium intake.

Lower Your Blood Sugar

The body gets energy from glucose (blood sugar). High glucose levels in the blood can result in heart disease, stroke, vision problems, and kidney issues. It is essential to maintain healthy blood glucose levels to minimize the risk of developing these health problems.

Eating carbohydrates with protein or fat is a super combo for controlling blood sugar levels. For example, a piece of fruit (carb) with a hard-boiled egg (protein) can reduce post-meal spikes in glucose.

Regular exercise helps lower blood sugar by making muscle cells more sensitive to insulin. Try cardio, brisk walking, or anaerobic exercises like weight lifting.

Lower Your Blood Pressure

One effective method for managing high blood pressure is through weight loss and exercise, which can reduce blood pressure by 4 to 9 points when combined with a healthy diet.

Eat lots of leafy greens (such as cabbage, spinach, and kale) and fatty fish to help keep your blood pressure low. Avoid salty canned foods, and add herbs and spices to your meals.

Lower Your Blood Sugar

It is essential to maintain a healthy blood sugar level to prevent eye, kidney, and nerve problems. Regular exercise, nutritious foods, and plenty of fluids help.

Eat more fiber to help lower your blood sugar. Berries are an excellent choice as they have a low glycemic index score and can be eaten with or after starchy meals.

Lower Your Blood Pressure

Hypertension, or high blood pressure, can be lowered without the side effects of drugs by losing weight and exercising regularly. Eating a healthy diet with low sodium can also help.

Reduce sodium intake by cooking at home, rinsing canned food, and using herbs and spices for flavor. Exercise also lowers systolic blood pressure by 4 to 9 points.