What may reduce risk for hypertension and cardiovascular disease?
If you have hypertension and are at risk for developing cardiovascular disease, your doctor may recommend weight loss as a way to reduce your blood pressure. High blood pressure is a major risk factor for developing cardiovascular disease.
If you’re overweight or obese, losing even a small amount of weight can significantly lower your blood pressure. Doctors can measure your blood pressure with two readings: systolic blood pressure and diastolic blood pressure.
Systolic blood pressure measures the force of your arteries when your heart contracts to pump blood out; diastolic blood pressure measures the force of your arteries when your heart relaxes between beats. When it comes to lowering high blood pressure, there are many things you can do. Even losing just five to 10 pounds can help bring down your hypertension.
What is the normal Blood Pressure range?
Normal blood pressure is below 120/80 mm Hg, and prehypertensive blood pressure is 121-139/80-89 mm Hg. If your blood pressure is 140/90 mm Hg or higher, you have high blood pressure and are at risk for heart disease, stroke, and kidney disease. The good news is that you can change this by losing weight and getting more exercise.
How do you measure Blood Pressure?
Blood pressure is measured with a sphygmomanometer (sphygmomanometer is also known as an arm cuff which is put around the upper arm). When you visit the doctor’s office, they will measure your blood pressure with a manual blood pressure cuff, which will be wrapped around your upper arm. At home, you can use an automatic blood pressure cuff, which inflates itself. You can buy one at a pharmacy or online. It’s important to measure your blood pressure at home, because you can track your progress over time. Your doctor may want you to take your blood pressure at different times of day or on different days of the week.
Losing Weight and Blood Pressure
If you have hypertension and are overweight or obese, you may have heard that losing weight can lower your blood pressure, but you may wonder how much weight you have to lose to have an impact. The good news is that even a small amount of weight loss can significantly lower your blood pressure. Studies have found that losing just 5 to 10 pounds can reduce your blood pressure by over 10 points. If you are obese, losing just 10 to 15 pounds can reduce your blood pressure even more.
This is a good reason to make losing weight a priority. How do you lose weight to lower blood pressure?
How to Lower Blood Pressure With Exercise - Exercise is one of the best ways to lower blood pressure. Not only does it help you lose weight, but it also improves your overall health. Studies show that aerobic exercise, like jogging, swimming, or cycling, can decrease blood pressure by an average of 10 points. How to Lower Blood Pressure With Diet - While the effect of diet on blood pressure is less dramatic than exercise, it can make a big difference in your health. A healthy diet will help you maintain a healthy weight, reduce your risk for heart disease, and lower your blood pressure.
Tips to Lower Blood Pressure With Exercise
- Be consistent. Studies show the average person has to perform aerobic exercise for at least 30 minutes, two or three times a week, to see a reduction in blood pressure. - Exercise in a comfortable environment. You should make sure you're in a comfortable place with minimal distractions so you can focus on your workout. - Don't push yourself too hard. If you feel like you're struggling, take a break. Make sure you're not overdoing it when exercising. - Take breaks. If you're exercising for a long period of time, it's important to take breaks. Studies show that blood pressure can increase if you exercise for too long without taking a break.
Tips to Lower Blood Pressure With Diet
- Eat a diet rich in fruits and vegetables. Consuming a diet rich in fruits and vegetables has been proven to lower blood pressure. - Eat foods that are high in potassium. Potassium is an essential mineral found in many fruits and vegetables. It helps lower blood pressure by regulating your body's sodium and fluid levels. Foods that are rich in potassium include avocados, bananas, sweet potatoes, and spinach. - Drink coffee. Caffeine, found in coffee, has been proven to lower blood pressure. However, drinking too much coffee can contribute to dehydration, so be sure to drink water as well. - Eat less sodium. Consuming less sodium has been shown to lower blood pressure. - Eat less red meat. Eating less red meat has been shown to lower blood pressure.
Bottom line
If you have high blood pressure, losing weight can be an important part of controlling your condition and reducing your risk of heart disease and stroke. Following a healthy diet and exercising regularly can help you lose weight. If you have high blood pressure, losing just 5 to 10 pounds can reduce your blood pressure by over 10 points.