↑ Return to Articles

High Blood Pressure: Lose Weight to Reduce Hypertension

If we want to lower our high blood pressure, we have to control our weight. It has long been recognised that lower high blood pressure naturallyhaving a bulging waistline is linked to our hypertension. The more we are overweight, the greater the risks to our health.

Yet, 30% of hypertensives can reduce their high blood pressure to normal levels just by losing weight.

Being over weight does not cause our hypertension, the culprit is the fat deposits around our internal organs. This causes our bodies to increase the amount of the hormone insulin, which our bodies produce to try to convert surplus blood glucose into energy.

The high blood pressure double whammy

The double whammy for people with hypertension is that the extra adrenalin required by being overweight or obese:

  1. constricts our arteries and blood vessels to raise our blood pressure and give us an energy boost ready to defend ourselves or to escape a dangerous situation;
  2. and it could also lead to type 2 diabetes!

The good news is that losing weight need not be difficult or involve unappetizing diets.

Losing weight is a natural way to reduce our high blood pressure.

Here are my tips on how to lose weight healthily:

# 1. Exercise: Take regular moderate cardiovascular exercise, such as brisk walking. Just 30 minutes brisk walking each day will improve our general health. Our heart and lungs will be strengthened; and, we will lose weight if we are burning more calories than we consume. We will also lower our high blood pressure.

# 2. Diet: Adopt a healthy, calorie controlled diet that is rich in fresh fruit and vegetables, and is low in fat and salt. Avoid adding salt to your food at the table. Try to eat five different fruits and vegetables each day, of which at least one should be a green vegetable. Choose lean cuts of meat and try to have two portions of oily fish, such as salmon or mackerel, each a week.

Some of the most successful weight loss diet plans advocate having six small healthy meals a day in stead of the usual two or three large meals. Try out the principles of food combining which lends itself to having several small meals a day.

# 3. Drink plenty of water: Try to drink at least two litres of water a day; not all at once, of course, but aim to have eight glasses of water spread out through the day. Doing this will help you feel fuller for longer, reducing the temptation for us to cheat on our healthy calorie controlled diet. Our bodies will also be properly hydrated. Dehydration can cause high blood pressure.

[important][/important]If we want to lower our high blood pressure naturally we must take effective action to reduce our weight or accept the consequences.


© Robert Reddin

Back to index

Image courtesy FreeDigitalPhotos.net


Recommended Reading