Can Weight Loss help to Reduce Hypertension?
A number of studies have documented an association between obesity and hypertension (high blood pressure). If you are overweight, losing as little as 2.3 to 4.3 kg may help lower your blood pressure. But, let’s understand,
Why Controlling Your Blood Pressure Matters so much?
Symptomatically silent, high blood pressure is often the first step toward a heart attack or stroke. By simply reducing your blood pressure levels, you can seemingly lower the risk of developing kidney diseases, eye diseases, and cognitive decline.
Hypertension can almost always be prevented and brought under control with a few lifestyle adjustments and prescribed medications. These lifestyle adjustments include maintaining a healthy weight, being physically active, following a healthy diet plan, eating foods with less sodium (salt), and drinking in moderation.
In this article, we will be concentrating on the impact of weight loss on hypertension. So firstly, let’s look at,
A few Great Reasons to Manage your Weight
Being overweight raises your risk of developing various health problems, such as diabetes, heart diseases, high cholesterol, and of course, hypertension. Being overweight puts extra strain on your heart and also damages your blood vessels. While that’s the bad news, the good news is that a little weight loss can bring a lot of health gains. Even losing a few pounds can help manage or prevent hypertension.
As mentioned earlier, maintaining a healthy weight can prevent and lower your blood pressure levels. But before you embark on your weight loss journey, you need to find your target weight.
Finding your Target Weight
There are two key measures used to determine if someone is overweight or obese – body mass index (BMI) and waist circumference. BMI is the measure of your weight relative to your height, and it provides an approximation of your total body fat. But BMI alone does not determine risk, as it may underestimate body fat in older persons or those losing muscle. That’s why waist measurement is checked as well. A waist measurement of more than 35 inches and more than 40 inches is considered high in women and men, respectively. While overweight is defined with a BMI of 25 to 29.9, and obesity is defined as a BMI equal to or greater than 30. If you fall in the obese range, you are at increased risk for hypertension and heart disease and need to lose weight.
Losing Weight Safely
Fret not; there’s no need to lose weight overnight, it’s important to do so slowly and safely. Begin with a goal of losing 10 percent of your current weight. This is the healthiest way to shed those extra pounds and offers the best chance of long-term success. The formula for weight loss is simple. Eat fewer calories than you use up in daily activities. Also, it’s best to work out some combination of both eating less and being more physically active.
As you lose weight, be sure to follow a healthy eating plan that includes a variety of fiber- and protein-rich foods. Also, keep track of the portion sizes because even if what you eat is healthy if you overeat you’ll still put on weight.
Please remember that you do not have to reach your ideal BMI weight to see results. Reaching an ideal BMI is great for your overall wellbeing, but losing just 10 percent of your weight will start improving your blood pressure levels and lesser chances of a heart attack or stroke.
At Nutrimonk, before suggesting to you our expert weight loss program we make sure to check your health condition by preliminary checks and move forward accordingly.