How Weight Loss Can Lower Your High Blood Pressure
Apr
High blood pressure or hypertension is one one of the most common health problems facing Western civilization. According to the National Institutes of Health, nearly two-thirds of people over 65 suffer from high blood pressure, a blood pressure level of 140/90 mmHg or higher. If your blood pressure is only slightly lower, between 120/80 mmHg and 139/89 mmHg, you are said to have prehypertension and well on your way to being fully hypertensive.
High blood pressure contributes to a variety of serious medical conditions including heart disease, stroke, renal (kidney) failure and heart failure. There is a direct correlation between body weight and blood pressure, the higher your body weight, the higher your blood pressure. The increased body weight is due to an increase in fatty tissue which in turn increases vascular resistance, requiring your heart to work much harder to pump blood. Your heart pumps with greater force against more resistance and dangerously increases the pressure in your arteries.
There are two ways to lower your blood pressure, increase the diameter of your arteries which decreases pressure (imagine using a larger diameter garden hose) or decrease the workload of your heart. The method that you can do naturally and without medication is to lose weight as losing weight will quickly reduce the workload of your heart. Losing as little as 10 pounds can reduce your blood pressure by as much as 5 mmHg. Losing 22 pounds can lower your systolic blood pressure by up to 10 mmHg which is comparable to many prescribed blood pressure medications.
Weight loss is easily the most modifiable factor of managing hypertension and reducing your risk of heart attack and stroke.
WHERE you carry those extra pounds is as important as how many pounds. Carrying your weight around your waist (known as abdominal or belly fat) increases your risk of high blood pressure. Men are at greater risk if their waist measurement is over 40 inches (102 cm) and women are at greater risk if their waist measurement exceeds 35 inches (89 cm).
One of the best ways to begin a weight loss program is to gradually change your diet by exchanging fattening and unhealthy calorie dense foods for healthier nutrient dense foods. As you begin eating healthy foods, slowly increase your level of activity and exercise. Weight loss programs which require you to make rapid lifestyle changes often fail as this approach is not sustainable.
Eliminate fast foods and processed, prepackaged foods by introducing more fresh fruit and vegetables, reducing your portion sizes and becoming more active. Make gradual but positive changes to give yourself the best possible chance to succeed. Not only will you lose weight but also improve your lifestyle while reducing your blood pressure.
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I’m Amy, a health blogger who’s passionate about helping people achieve their weight loss and wellness goals through evidence-based information and practical tips on nutrition, exercise, and self-care. When I’m not blogging, I enjoy hiking, practicing yoga, and experimenting with healthy recipes in the kitchen.