The amount of insulin in the body determines blood sugar levels. When insulin levels in the blood are too high, you will be at the risk of developing cardiovascular disease and type 2 diabetes. The foods you eat largely stimulates insulin production. The condition of high insulin levels in the blood is called hyperinsulinemia. When you have excess fats in the body, you will develop a condition known as insulin resistance. This is an internal mechanism where the body tries to respond to the excess fats. If this condition persists, it develops type 2 diabetes and other associated health problems.

Regulating insulin levels in the body is largely dependent on our lifestyles – what we eat and how we live, especially our involvement in physical activities. Therefore it is important to know ways on how you can lower insulin levels easily

Effective ways of lowering your insulin levels

Dietary guidelines

fish marketAs stated before, blood insulin levels is largely determined by what we eat. For you to lower insulin levels, increase your intake of soluble fiber-rich foods, dark green veggies, fatty fish (including sardines, salmon, anchovies, herring and mackerel), whole grains, proteins, green tea, cherries, vitamin D, pistachios, and blueberries. Add cinnamon to beverages, smoothies and foods as it has been proved to improve insulin sensitivity and reduces insulin levels. Reduce your consumption of trans and visceral fats, foods with added sugars and alcohol. Adopting a low-carb diet is also good for lowering your insulin levels. Lastly, taking apple cider vinegar prevents an increase in blood sugar and insulin after eating.

Physical activity

Being active is an effective way of boosting transportation of glucose to the muscles thus lowering insulin requirements of the body. Strength training and aerobic exercises are more effective in increasing insulin sensitivity and reducing insulin levels. Choose the exercises you enjoy so that you can do them every day. It is not a must to do these exercises at the gym. You can do them at home, with no equipment. For instance, you can do aerobic exercises by running, walking, biking or swimming without the help of an instructor. Avoid a sedentary lifestyle and you will notice a difference in your insulin levels.


Medicationyou can also lower your insulin levels by going for prescribed medication. This is especially recommended for obese people. The common medication is metformin, which delays prediabetes from developing to type 2 diabetes.