Weight gain and blood pressure

Maintaining a healthy weight provides many health benefits, including the management of blood pressure. If you are overweight, then losing even a few pounds may help lower your blood pressure. Exercise and diet are often recommended as the treatment for high blood pressure

The link between weight gain and blood pressure

Several studies have shown the relation between weight gain and high blood pressure. Weight gain in adults is an important risk factor for the development of hypertension. Constant blood pressure can damage blood vessels and increase the risk of long-term health consequences. Therefore, it is important to lower elevated blood pressure to avoid other health complications. Being overweight or obese puts you at a high risk of developing health issues. Losing even as little as 5 to 10 pounds bring a lot of health gains. If you are overweight, losing as few as 5 to 10 pounds may help bring back the normal levels of blood pressure. When you lose weight, the strain on your heart further reduces. Being overweight puts extra strain on heart, increasing the risk for causing hypertension or elevated blood pressure and damage to your blood vessels that can give rise to serious health threats.

Blood pressure- A valid reason to lose weight

According to a research study in America, gaining just 5 pounds can raise blood pressure. You might be aware of the health dangers of extra body weight, but researchers in this study found that even a small weight gain can lead to hypertension. Extra body weight is of the causes of blood pressure. Now the question arises what blood pressure is considered too high? Blood pressure readings more than 120/80mmhg is considered normal blood pressure. If the blood pressure readings are 130/80 or higher is considered high and is referred to as hypertension. If your blood pressure between 120 to 129 and less 80, it is considered elevated, but this doesn’t mean you have hypertension, this could be an indication for the development of the problem in the future. However, the future likelihood of developing hypertension can be reduced by adopting lifestyle changes that help to keep your blood pressure under control.

Weight Loss to Lower Blood Pressure

Research suggests losing some weight can cause a significant reduction in blood pressure. Weight loss is most successful when dietary changes are combined with more physical activities. It is important to maintain the changes in diet over the long run. Note that extreme diet doesn’t help. A perfect exercise routine will make you lose quickly with the necessary dietary modifications. Reducing salt intake, eating more fruits and vegetables, Regular exercise, limiting alcohol intake may help you achieve your goal of losing extra pounds. Although medicines may also be added as a treatment for high blood pressure. Exercise, in conjunction with dietary changes, is natural for blood pressure.

If your health care professional recommends you lose weight in order to gain control over blood pressure, follow an effective exercise routine along with dietary changes. By strictly following this trick, you can easily beat one of the major causes of blood pressure and that is extra weight.

The best and simple remedy for blood pressure is to move more and make smarter food choices. Gradually increasing your level of physical activity to moderate-intensity aerobic activity lowers the number of calories you eat and eat a healthy diet. You can also talk to your health care specialist about a healthy approach. Your health care professional can help you figure out how many calories your need for weight and advice you on dietary changes along with types of activities that best suits you.

Also Read: Foods That Lower Blood Pressure

Trick to Lose Weight 

If you want to lose weight, make sure you eat fewer calories than you burn. Avoid any crash diet to lose your extra pounds quickly. The healthiest and long-lasting weight loss happens when you do it slowly by losing 1 to 2 pound of weight per week. It is possible to lose weight by cutting back 500 calories per day, by eating less, and moving more, you can lose about one pound a week. Follow these tips to help you lose on the road to healthy eating:

  1. Choose high fibre foods- Foods rich in fiver includes vegetables, beans, whole grains, and dry peas, pasta, bread, and cereals. These foods are low calorie and are considered a good source of vitamins and minerals.
  2. Limit serving size- When it comes to losing weight, it is not just the types of food you eat is important, but also the amount of food you consume. To lose weight, you need to reduce your calorie intake for which you need to limit your portion size.
  3. Make a food diary- Write down what you eat, and when you eat. Note whether you skip breakfast, eat a large lunch, or had a snack while watching television. You keep a close eye on your eating habits, and you can achieve your weight loss goal.

Weight is the ultimate natural remedy for blood pressure.

Lower Blood Pressure

What you eat has a real effect on your overall health including blood pressure. Your eating pattern will decide your blood pressure levels. If you are dealing with high blood pressure or have hypertension, it is the right time to make healthy dietary changes. If you have been prescribed with blood pressure medicines, then a healthy diet can reduce the number you may need to manage appropriate blood pressure levels. For people with hypertension, following an eating pattern that supports healthy blood pressure may eventually help to avoid Bp tablets.

Benefits of Blood Pressure Friendly Eating Habits

People with high blood pressure are more likely to get heart disease, stroke, and kidney disease. Hypertension usually goes undiagnosed because people who have this condition typically show no symptoms and persistently high blood pressure can significantly increase the risk of heart attack. Now the question arises how to control blood pressure? The first line of defence against hypertension is to get your blood pressure checked regularly. You can take the help of your health care specialist to know about your condition. The condition can be easily reversed by following healthy lifestyle habits like healthy eating and regular physical activity. Diet plays a crucial role in maintaining blood pressure. Eating a healthy diet is crucial for not only managing blood pressure but also reduces the risk of heart attack, stroke and other potential threats.

Dietary Changes to Lower Blood Pressure

Research suggests that lifestyle changes can make a huge difference in your blood pressure. By following these steps, you can achieve a normal range of blood pressure.

  1. Maintain body weight- One of the most effective ways to reduce elevated blood pressure is to lose extra pounds. Shedding extra kilos doesn’t require major efforts to make a difference. Even losing a few extra pounds can significantly lower your blood pressure.
  2. Check the labels-A diet rich in sodium can contribute to high blood pressure. For individuals with hypertension, the recommended total amount of sodium is 1500 milligrams per day, and it will not take much sodium to reach the recommended levels than taking 3 to 4 teaspoons of salt. It is very difficult to reduce sodium intake with reading food labels while shopping for food items in a grocery shop. Eliminate high sodium foods from your diet by reading labels carefully. Beware of eating high sodium foods such as pizza, bread, rolls, poultry, sandwiches, soup, etc.
  3. Get enough exercise– It doesn’t take much physical workout to make a difference in your overall health. Thirty minutes of moderate to intense workout for five days help you manage blood pressure and reduce the risk of stroke and heart attacks. Physical activities like dancing, cycling, and brisk walking can help maintain a healthy body. You can also go with weight lifting to help get rid of extra weight and stay fit.

Also Read: Sauna Lowers Your Blood Pressure

  1. Drink in moderation- Drinking too much alcohol can put you at increased risk of high blood pressure. So drink in moderation and if it is possible to stop drinking for your better well being.
  2. Practice stress management- When you are in stress, your body tends to release stress hormone called cortisol which tends to constrict blood vessels and can lead to temporary spikes high blood pressure. Also, stress gives rise to unhealthy habits like overeating, poor sleep, alcohol abuse and use of illicit drugs that put you at cardiovascular health risk. If you are stressed that reducing stress should be your priority if you are looking for ways to lower your blood pressure.
  3. Reduce the use of dairy products- Use of dairy products like milk, and yogurt has been linked to greater reductions in blood pressure. Reduce fat intake by reducing the use of milk, cheese, and yogurt in your diet and look for ways to include these food items as a nourishing snack. You can try reduced fat yogurt with wholegrain cereals, topped with berries and nut as a healthy recipe.
  4. Feast on nuts and seeds- Nuts and seeds are not only delicious but are nutritious as well. Nuts and seeds contain healthy unsaturated fats, essential vitamins, and minerals that are extremely healthy. A handful of unsalted nuts is linked to lower levels of blood pressure.
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