10 simple ways to stabilise blood lipid and sugar levels

• Long‑term change instead of dieting

Focus on a sustainable change in eating habits to permanently improve your blood sugar, blood pressure and blood lipid levels. This reduces the risk of heart attack and diabetes.

• More plant variety

Increase the amount of vegetables, salad and berries you eat each day. They provide essential nutrients and support your immune system.

• Eat high‑fibre foods

Prefer wholegrain products, legumes and root vegetables to avoid blood sugar spikes and to support digestion.

• Use healthy vegetable oils

Use cold‑pressed oils such as olive, rapeseed or flaxseed oil. They contain fatty acids that protect the heart and blood vessels.

• Nuts as a snack

A small handful of nuts daily supplies valuable fats and minerals without increasing weight.

• Eat fatty fish regularly

Plan at least two fish meals a week to benefit from the positive effects of omega‑3 fatty acids.

• Limit meat consumption

Reduce intake of red and processed meat and favour lean meats or plant‑based alternatives.

• Avoid processed foods

Ready meals often contain hidden sugars, salt and unhealthy fats that burden the metabolism.

• Do endurance exercise regularly

Move at least five times a week for 30 minutes each time with activities such as walking, cycling or swimming.

• Complement with strength training

Perform strength exercises at least twice weekly to build muscle and improve insulin sensitivity.