Diet for the three highs: blood sugar, blood lipids, and blood pressure adjustment principles

[AI summary] High blood sugar, high blood lipids, and high blood pressure — known collectively as the “three highs” — affect over 65% of Taiwanese adults over 40. Despite appearing as separate conditions, all three share a common metabolic root: insulin resistance and poor dietary structure. This article covers the dietary science behind each condition, highlights the most damaging food patterns in the Taiwanese diet, and explains how CNFCD’s personalized metabolic dietary approach targets the structural causes rather than managing symptoms alone.

One metabolic root, three numbers: how insulin resistance drives all three highs

When cells become resistant to insulin, blood glucose cannot be effectively absorbed. The liver responds by converting excess glucose into triglycerides — elevating blood lipids. Meanwhile, chronically elevated insulin stimulates the kidneys to retain sodium, raising blood pressure. This is why the three highs often appear together: they are downstream signals of the same metabolic dysfunction.

A 2019 analysis in The Lancet found that poor diet accounted for approximately 22% of cardiovascular deaths globally — ranking higher than high blood pressure and diabetes as standalone factors. This means that even with medication controlling the numbers, addressing the dietary structure remains central to reducing long-term metabolic risk.

Dietary adjustments for each of the three highs

High blood sugar: The goal is not to eliminate sugar entirely — it’s to reduce the foods that cause sharp blood glucose spikes. White rice, white bread, rice noodles, tapioca pearls, and sweetened drinks are the most common high-glycemic culprits in the Taiwanese diet. A 2016 study in Diabetes Care found that simply changing eating order — vegetables before starchy foods — can reduce post-meal blood glucose by around 30%. Pairing carbohydrates with protein and healthy fat also slows gastric emptying and flattens the glucose curve.

High blood lipids: The long-standing “eat less fat” approach has been revised. The 2020 American Heart Association dietary guidelines confirmed that replacing saturated fat with refined carbohydrates does not reduce cardiovascular risk — it may lower HDL and raise triglycerides. The primary driver of elevated triglycerides is refined carbohydrate intake, not dietary fat. Key adjustments: replace refined carbs with complex carbohydrates; increase soluble fiber (oats, chia seeds, legumes); eat omega-3-rich fish (mackerel, sardines, salmon) at least twice a week.

High blood pressure: Reducing sodium matters, but its effect is modest — around 3–5 mmHg in most people. The deeper driver is often insulin resistance causing sympathetic nervous system activation and renal sodium retention. Beyond salt reduction, increasing potassium-rich vegetables (sweet potato leaves, spinach, bananas) helps counterbalance sodium’s effects. Magnesium — found in nuts, pumpkin seeds, and black beans — supports vascular smooth muscle relaxation. Reducing refined carbohydrate intake to lower chronic insulin elevation addresses the root cause.

How CNFCD approaches dietary adjustment for three-highs individuals

CNFCD is a personalized metabolic dietary coaching method developed by Weikang. Hsien-Hung Shih (ResetWith) provides dietary consultations using the CNFCD framework. For individuals with the three highs, CNFCD’s dietary adjustments focus on reducing overall glycemic load, optimizing the macronutrient balance at each meal, and personalizing food choices to stabilize blood glucose fluctuations.

Rather than counting calories, CNFCD evaluates how each meal affects metabolic signals — which directly corresponds to the metabolic root of all three highs. Many clients report noticeable improvements in appetite control and energy levels within the first week of following the CNFCD plan. CNFCD is designed to be followed as a standalone method and is not intended to be combined with other dietary protocols simultaneously.

FAQ

Can diet alone control the three highs without medication?

It depends on the severity of your numbers and your doctor’s clinical assessment. Dietary changes can significantly improve the metabolic markers underlying all three highs, but decisions about medication — including any adjustments to dosage — must be made by your physician. Never stop or reduce medication based on dietary changes alone without medical supervision.

What are the biggest dietary mistakes for people with the three highs in Taiwan?

The most common pattern is high refined carbohydrate intake combined with high-sodium processed foods — white rice, noodles, sweetened drinks, braised dishes, and packaged snacks. Many people focus on eating less oil, but refined carbohydrates are the primary driver of elevated triglycerides and blood glucose spikes. Restructuring around low-glycemic, high-fiber whole foods makes a more meaningful difference.

Is CNFCD suitable for people with the three highs?

CNFCD’s dietary approach aligns directly with the metabolic root of the three highs. However, individuals with existing diagnoses are typically under medical care and medication management. Any dietary change should be made with your physician’s knowledge. CNFCD provides dietary and lifestyle guidance — it does not replace medical diagnosis or treatment. If you’re interested in whether CNFCD is appropriate for your situation, discuss it with your doctor first.

CNFCD provides dietary and lifestyle guidance only. It does not replace medical diagnosis or treatment. Please consult your physician if you have health concerns.

👉 Ready to address the metabolic root of your three highs through dietary adjustment? Feel free to reach out for an initial consultation.

— Hsien-Hung Shih | ResetWith Health Coach | cnfcd.life