A person who is overweight has great chances of suffering high blood pressure. A person who has a BMI (Body Mass Index) of 25 is considered overweight. Weight is directly proportional to blood pressure level, meaning a person who is fat or obese is likely hypertensive. In contrary, a person who is thin might have lower-than-normal blood pressure readings..
Based on epidemiology, ¾ of men’s population are at risk for hypertension which is relatively 10% higher of the women’s statistical records. Obesity affects blood pressure by increasing body’s vascular resistance which in turn gives the heart excess work to pump sufficiently all throughout the body.
Besides increase in body weight or BMI, another indicator of hypertension related to weight is the distribution of fat. Abdominalor truncal obesity is defined as having a waist circumference of 102 centimeters for men and 88 centimeters for women. Truncal obesity is more common in men than women. Increased abdominal fats not only increase the person’s risk to hypertension but the person is also vulnerable to heart problems and diabetes mellitus. These result in hardening of arteries referred to as atherosclerosis that can potentially lead to heart attack.
How to maintain healthy weight?
According to weigh loss counselor, Katherine Tallmadge, RD, a person can lose a minimum of 3 pounds with a healthy diet. Read on the 6 ways on how to lose weight naturally and safely.
- Limit intake of salt and starch. This doesn’t necessarily mean totally eradicating salt in the diet. Sodium draws water into the body making the person bloated and looks fat. Hence, lesser consumption of fat prevents fluid retention.
- Take the best selections of foods. These include lean meats, skinless chicken, fruits, vegetables, egg whites and soy.
- Avoid dieting. Dieting can be bad for you and can actually don’t work. Never skip meals. It does not only deprive you from eating your favorite food but your original weight usually comes back. Dieting can also lead to some eating disorders. Eat foods rich in fiber such as fruits and vegetables to help you feel full.
- Incorporate physical activity in your daily life. It takes approximately 28 days of repeated exercise to make it a habit. Get moving by simply going household chores or do brisk walking. The best exercise for hypertension is cardio exercise and strength training. Cardio workout burns up calories while strength training not only lowers blood pressure but also tones muscles. However, one form of exercise that is claimed to be bad for people with hypertension is weight lifting. Excessive weight lifting shoots up blood pressure levels.
- Avoid unhealthy habits in promoting weight loss such as using laxatives and diet pills. Their effects are solely exaggerated by media and there are no clear proofs that they are safe. Oftentimes, diet pills cause electrolyte imbalance and dehydration. Purging by vomiting is also extremely dangerous.
Maintain intake calories of 1, 200 per day. Cutting calories under 1, 200 per day makes you feel hungry easily. In order to sustain daily activities, this caloric requirement should be obtained. A meal planning known as hCG diet is not FDA approved and therefore not recommended.