Fat Loss Can Lower Your High Blood Pressure

weight loss lower high blood pressure

A good weight loss program may help lower high blood pressure. Get a lifestyle check and see if your diet meal plan is working for you or against you at this moment. Your blood pressure may rise and fall throughout the day, and when it stays elevated it’s already called high blood pressure. One thing that can help you manage your blood pressure is losing weight. If you need to lose weight, it is important that you do so slowly. Lose no more than ½ pound to 2 pounds a week. This is the healthiest and offers the best chance for long term success.


Here’s the magic formula. It is best to work out some combination of both eating less and being more physically active.


One pound equals 3,500 calories. To lose 1 pound a week, you need to eat 500 calories a day less or burn 500 calories a day more than you usually do.


If weight loss is your goal to optimize health and keep your blood pressure on check, then you need to be smart in choosing nutritious, balanced meals. High blood pressure is very common nowadays.


A blood pressure between 120/80 mmHg and 139/89 mmHg is prehypertension. You may not have it right now, but it means that you are likely to develop it in the future unless you follow a healthy lifestyle. A blood pressure of 140/90 mmHg or higher is considered high.



Food selection may depend on a few factors, such as your existing health condition, the level of physical activity you do every day, and your target weight. You may want to examine the DASH eating plan, because it is rich in low calorie foods, such as the fruits and vegetables.


Aside from the fact that this disease is rapidly growing even among teens, you can best explain it by simply saying you get it when you eat a lot of trans fat, junk foods, and fast food right? An important part of healthy eating is choosing foods low in salt, which is key to keeping the blood pressure at a healthy level.


The technique in reducing salt and sodium is to buy fresh foods and avoid canned goods. Cut on instant or flavored rice, pasta and cereal mixes. Use herbs and spices as seasoning.


Although it rarely shows its symptoms, having a high blood pressure can ultimately increase your risk of kidney disease, heart failure, stroke, or dementia. Now, if the disease won’t scare you, I guess the health care expenses would!


You can be taking drug medications and still not have your blood pressure under control. A lifestyle change is necessary to keep it below the 140/90 mmHg.


Maintain a healthy weight by following a healthy eating plan and being physically active. Choose foods that are low in salt and other forms of sodium.


The high blood pressure is called as the silent killer because so many people are walking around with it and don’t even know it. Blood pressure rises with body weight, so losing weight is one of the best ways to improve your numbers.


For every 20 pounds you lose, you can drop systolic pressure 5-20 points. Prehypertensive individuals can greatly benefit when they dropped 20 pounds.


At least 30 minutes each day of brisk walking or another aerobic activity can trim at least 4-9 points off your systolic pressure. Smart eating is required.


weight loss for reduce high blood pressure

Photo from Pixabay


Defining high blood pressure

Your heart pumps blood around your body so much you can feel it sometimes. No, you are not in love. Definitely not!


You have a high blood pressure. The heart is just busy pumping blood around your body to deliver energy and oxygen. Your chances of getting a high blood pressure increase as you

  • Grow older
  • Eating too much salt
  • Becomes overweight
  • Not eating enough fruits and vegetables
  • Drink too much alcohol
  • Don’t get enough exercise
  • Drink too much coffee or caffeine based drinks
  • Smoke


See if you fall to any of what I just listed and make a good 360 degrees turnaround now. Change your lifestyle and lower risk of developing a high blood pressure.


A high blood pressure is a condition in which the long term force of the blood against your artery wall is high enough to eventually create health problems.


Lifestyle plays an important role in treating your condition. Lose the extra pounds and watch your waistline!

Are you suffering from a high blood pressure? You still have the chance to treat yourself by following a healthy lifestyle and a nutritious diet meal plan.


You may need to do the following

  • Lose extra pounds and watch your waistline
  • Exercise regularly
  • Reduce sodium in your diet
  • Limit the amount of alcohol you drink
  • Don’t binge
  • Don’t smoke
  • Don’t take caffeine based drinks


Stop smoking

Don’t you know that smoking can damage your blood vessels and increase your risk of a high blood pressure? It also can worsen problems related to your high blood pressure.


Smoking, if you haven’t got them yet, will make you more likely to get a high blood pressure and a heart disease. The nicotine in the cigarette smoke raises your blood pressure and heart rate.


It can also make your arteries more narrow as well as harden their walls. Smoking can make your blood more likely to clot.


It can stress out your heart and increase your risk of a heart attack or stroke. If you don’t smoke, but spend time with people who do, you are still at risk.


The second smoke exposure may give you the same life threatening health problems that smokers get, including high blood pressure, heart disease, and many types of cancer.


What is the effect of smoking on your blood pressure? While smoking has not been conclusively proven to cause high blood pressure, each cigarette you smoke temporarily increases your blood pressure for many minutes after you finish.


Smoking and the exposure to secondhand smoke may have adverse effects on your cardiovascular and overall health, such as the fatty buildups in the arteries, several types of cancer and chronic obstructive pulmonary disease (lung problems).


The atherosclerosis, the buildup of fatty substances in the arteries, is a major contributor to the high number of deaths from smoking. It is recommended that any person over 40 should have their blood pressure checked.



If your blood pressure is consistently higher than the normal level, you need to treat the condition as soon as possible to prevent other complications. If you have a bp of 140/90 mmHg or higher, then you need to recheck again after a few weeks of changing your diet and lifestyle.


Over time, when your heart seems to work too hard and become larger or weaker, it can result in a heart failure. The blood vessels in your kidneys would narrow and cause a kidney failure.


The blood vessels in the eyes can burst or bleed until it can cause vision changes and result in blindness. Small bulges or aneurysms may develop in the brain, legs, and intestines.


Arteries that harden can result in a heart attack, stroke, or kidney failure. Being overweight or obese is a major influence on high blood pressures.


Reducing your weight, or even 10% of your excess weight, can help bring the blood pressure down. If untreated, the disease can damage your heart, brain, kidneys, and eyes.


The human blood pressure changes from minute to minute and is highly affected by activity and rest, body temperature, diet, emotional state, posture, and medications.



CDC (n.d.). High Blood Pressure.

NIH Senior Health (n.d.). What is High Blood Pressure?

Irish Heart Foundation (n.d.). Prevention.



Fat loss is one of the most effective lifestyle change for controlling high blood pressure. Losing even a small amount of weight can help reduce the numbers. Exercise regularly and eat more fruits and vegetables. Avoid smoking and keep an eye on your waistline. Some examples of aerobic exercises are walking, jogging, cycling, swimming or dancing. Aim to include strength training exercises at least 2 days a week. Reduce sodium in your diet and you are on your way to having a healthy blood pressure!

Leave a Reply

Your email address will not be published. Required fields are marked *