How I Lowered My Cholesterol, Blood Pressure, and A1C—Naturally
Living with type 1 diabetes for more than 40 years has taught me a thing or two about resilience, adaptation—and the power of food. Recently, I made a series of lifestyle changes not because I had to, but because I wanted to see how far I could go in optimizing my health. The result? A remarkable improvement in my cholesterol, blood pressure, and A1C.
I didn’t follow a strict, short-term “cleanse” or jump on a trendy diet. I made thoughtful, evidence-based decisions that supported my cardiovascular system, reduced inflammation, and stabilized my blood sugar. Here’s how and why it worked:
1. The Red Meat Retreat
What I Did: Eliminated red meat and processed meats entirely—no more bacon, sausages, or salami.
Why It Works: Red meat is high in saturated fat and cholesterol, which contribute to the buildup of plaque in arteries, increasing the risk of heart disease. Processed meats, in particular, are associated with higher levels of inflammation due to nitrates, preservatives, and sodium.
Research consistently links high intake of red and processed meats to elevated LDL ("bad") cholesterol levels and increased cardiovascular risk. For people with diabetes, who are already at higher risk of heart disease, this dietary change can be especially impactful.
2. Dairy: Less Moo, More You
What I Did: Cut out cheese and other high-fat dairy products.
Why It Works: Full-fat dairy is another major source of saturated fat, which can increase LDL cholesterol. Additionally, for some people, dairy may trigger mild inflammatory responses that can subtly affect blood pressure and insulin sensitivity.
By removing these foods, I created room for better fat sources like nuts and avocados—foods that actively support heart health.
3. Sugar: A Sweet Goodbye
What I Did: Removed all added sugars from my diet.
Why It Works: Refined sugars spike blood glucose levels, increase insulin resistance, and contribute to weight gain and systemic inflammation. These effects are particularly harmful for individuals with diabetes.
But sugar doesn’t just affect blood sugar—it also impacts cholesterol. Excess sugar intake is linked to higher triglycerides and lower HDL (“good”) cholesterol. Cutting it out improves both glycemic control and heart health.
4. Processed Foods? Processed No More
What I Did: Stopped eating anything overly processed or pre-packaged.
Why It Works: Most processed foods are high in sodium, refined carbohydrates, unhealthy fats, and preservatives. These ingredients can lead to elevated blood pressure, blood sugar spikes, and inflammation—all key drivers of diabetes complications.
Whole, unprocessed foods nourish the body, regulate appetite, and stabilize energy levels without triggering metabolic chaos.
5. The New MVPs of My Plate
What I Did: Built meals around vegetables, fatty fish, and lean proteins.
Why It Works: Vegetables are high in fiber, antioxidants, and phytonutrients that combat oxidative stress—a common issue in diabetes. They’re also low in calories and carbohydrates, making them ideal for blood sugar control.
Fatty fish like salmon and trout provide omega-3 fatty acids, which reduce triglycerides, improve heart rhythm, and support brain health. Lean proteins like skinless chicken support muscle maintenance and satiety without the saturated fat load.
6. Fats That Love You Back
What I Did: Added avocados and nuts like walnuts and pumpkin seeds to my daily diet.
Why It Works: These foods are rich in monounsaturated and polyunsaturated fats, which not only lower LDL cholesterol but also increase HDL cholesterol. They contain plant sterols and fiber that naturally reduce cholesterol absorption in the gut.
Plus, healthy fats improve insulin sensitivity and help prevent post-meal glucose spikes by slowing digestion.
7. Whole Grains & Good Carbs
What I Did: Chose whole grains over refined products; ate steamed or boiled potatoes instead of fried.
Why It Works: Whole grains are packed with fiber, especially soluble fiber, which helps lower cholesterol and control blood sugar. Unlike refined carbs, they digest slowly, preventing blood sugar spikes.
Steamed potatoes have a lower glycemic impact than fried or mashed versions loaded with butter or cream.
8. Movement and Mindfulness
What I Did: Walked 10,000 steps per day and engaged in daily movement and mindfulness.
Why It Works: Physical activity improves insulin sensitivity, lowers blood pressure, and boosts HDL cholesterol. Regular movement, even light activity like gardening or walking, helps reduce visceral fat and supports metabolic flexibility.
Mindfulness reduces stress, which in turn lowers cortisol—a hormone that raises blood sugar and blood pressure. Mindfulness is also linked to better dietary decisions and emotional regulation, essential tools in long-term diabetes care.
The Results? A Healthier Me
Total cholesterol: Lower than it’s been in years
Blood pressure: Now within optimal range
A1C: Dropped significantly, reflecting better blood sugar control
All of this was achieved without medication changes—just lifestyle upgrades.
Summary:
What I Changed to Improve Cholesterol, Blood Pressure, and A1C
✅ Eliminated red meat and processed meats
✅ Removed high-saturated-fat dairy products
✅ Cut out all added sugars
✅ Avoided processed and packaged foods
✅ Ate more fatty fish like salmon and trout
✅ Chose lean proteins like skinless chicken
✅ Made vegetables the centerpiece of every meal
✅ Ate 1–2 avocados daily
✅ Included healthy nuts (walnuts, pumpkin seeds)
✅ Replaced refined flour with whole grains
✅ Ate mushrooms and low-fat carbs like boiled potatoes
✅ Walked at least 10,000 steps a day
✅ Engaged in physical activity daily
✅ Consumed at least 30g of fiber per day
✅ Limited sodium intake to 1,500mg/day
✅ Kept saturated fat under 15g/day
✅ Practiced 30 minutes of mindfulness or meditation daily
This is not a rigid protocol—it’s a flexible, joyful way to live better, manage diabetes, and protect your heart. And the best part? You can start today.
Helping You Achieve a Happy and Healthy Life with Diabetes!
