As humans, we all have to deal with maintaining our blood pressure as well as keeping our bodies in shape. While these might seem as two separate things, research has shown that losing weight may have a significant effect on blood pressure.
Blood pressure is measured by two readings: Systolic pressure (the top number) and Diastolic pressure (the bottom number). Doctors recommend a blood pressure of 120/80mm Hg for healthy adults. If left unchecked, high blood pressure can lead to heart disease, stroke, and kidney disease among other health issues.
In many cases, high blood pressure is due to unhealthy lifestyle choices, such as a diet consisting of processed and high-sugar foods, lack of exercise, and being overweight.
So, what’s the link between weight loss and blood pressure, and how do we lose weight effectively to combat high blood pressure?
Research has shown that losing weight can have a significant impact on blood pressure, with a 10 kg weight loss resulting in a 5-20 mm Hg reduction in systolic pressure. This reduction is also seen in individuals with prehypertension (blood pressure between 120/80mm Hg and 139/89mm Hg) or hypertension (blood pressure above 140/90mm Hg). Therefore, losing weight is a viable method of managing blood pressure.
One way to lose weight is by adopting a balanced, healthy diet. A diet rich in fruits, vegetables, whole grains, low-fat dairy products, fish, and lean meats has been shown to be effective in managing weight and blood pressure.
Another way to lose weight is through regular exercise. Aerobic exercises such as running, cycling, and swimming along with resistance training have been shown to help manage weight and blood pressure.
Lastly, it is essential to monitor and control weight loss progress, by taking regular measurements of weight, BMI, and blood pressure. Staying motivated with a weight loss plan and achieving weight loss milestones also has a positive impact on blood pressure management.
In conclusion, it’s never too late to take charge of your lifestyle and begin a weight loss journey for your health. Losing weight through a balanced diet and regular exercise not only helps with the physical, but also has a significant impact on managing blood pressure, preventing heart disease, stroke, and kidney disease among other health issues.