Various studies confirm that obesity and overweight are considering as a risk factor of hypertension. Even some studies consider overweight or obesity as a secondary cause of high blood pressure.
Who are considering as overweight and obesity?
Body mass index (BMI) is a simple index of weight to height, used to classify overweight and obesity in adults. A person's weight in kilograms divided by the square of his or her height in meters (kg/m2) is BMI. A BMI of 25 to 29.9 is considering as overweight and over or equal to 30 is considering as obesity.
Obesity, weight and high blood pressure
How obesity or overweight is causing hypertension? The exact mechanism is unknown; however, a lot it can attribute to the neuroendocrine mechanism and adipose tissue factors are considering being behind the link.
Obesity can affect numerous hormonal levels in your body; worst affected among them is the renin-angiotensin-aldosterone system. This system is in-charge of blood volume control along with the sympathetic nervous system; it controls sodium level and water retention in your body. Obesity interfering with these mechanisms, which are responsible for proper blood pressure regulation leads to elevated blood pressure. The adipose tissue deposition can cause irregular kidney function, leads to blood pressure variation.
Weight loss and high blood pressure
If you are being overweight or obese increases your risk of having hypertension. Blood pressure rises as body weight increases, losing just 10 pounds can help lower your blood pressure. Losing weight has the biggest benefit on those who are already having hypertension.
Losing excess weight can help in lowering blood pressure; additionally, it has other health benefits too.
If you are obese or overweight and having high blood pressure; losing a modest weight can bring down your blood pressure to normal even without any hypertension medication.
A study shows overweight people with stage-1 hypertension, after losing 5% of their body weight in six months, 52 % participant’s blood pressure drops to normal without hypertension medication.
An Italian study has identified overweight as a direct cause of high blood pressure. In addition, it showed that up to half of unhealthy-weight people could bring down blood pressure to healthy levels by losing weight. The study suggests, in many cases, hypertension is not essential, instead secondary to overweight. So induce people to reduce their weight, can avoid treating for hypertension.
How do you lose weight?
Losing weight means burning more calories than you do eat. Therefore, you should plan how to cut down calorie’s intake and how to burn more calories. The key in losing weight is never rushing for the result, instead plan for a systematic weight loss in a long run.
Below you can find some simple steps to lose weight:
- Chew well and eat less – when you chew fully, it naturally prevents you from overeating. It is because chewing takes more time, it mixes thoroughly with your saliva (so foods swells), and complete masticated so you feel fullness. Additionally, it helps your stomach to digest properly as well as helps to absorb the nutrients efficiently.
- Never skip your breakfast - avoid missing your breakfast, because already your body gone without food for entire night for more than 10 to 12 hours. Thus, you may overeat or urge to choose unhealthy foods in your lunch or forced to take before lunch. Additionally, it slows down your metabolism.
- Enjoy your food – your mother and grandma repeatedly insist you not to talk, read or watch TV while eating and ask you to enjoy tasting the food. It helps your tongue taste buds to enjoy the taste to its fullest, help your stomach to signal the brain once your limit is reached thus prevent overeating.
- Do not overcook foods – it destroys the nutrients present in the food. This may cause nutrient shortage, and thus you may feel unsatisfied and start craving for junk food. To counteract this, try eating more raw foods like salads.
- Take fruits for snacks – instead of junk foods as snacks, take fruits and vegetables, which are high in nutrients but comparatively low in calories.
- Drink enough water – it is necessary to drink 8 to 10 glasses of water. However, try avoiding drinking water during a meal, because water can dilute the stomach acid and slow down digestion. Thus, it is advisable to drink water at least 15 minutes before or after a meal. Still if you really need to drink while eating, limit to small sips only.
- Eat smaller meals more often – eating frequently but smaller meals keep your metabolism at elevated levels continuously throughout the day.
- Have healthy diet – plan a diet low in saturated fat, cholesterol, and total fat and emphasize fruits, vegetables, whole-grain products, fish, and fat-free or low-fat milk and milk products. Limit or avoid lean red meat, sweets, added sugars, and sugar-containing beverages.
- Exercise regularly – be consistently doing exercise for 30 minutes on most of the days of a week or minimum five days. Practice exercises based on your health, age, and other health conditions you have.
- Physically active – make your lifestyle more brisk by taking your dog for walking, play with kids, walk while speaking in phone, use staircase instead of lift, gardening, cleaning your house, washing your car, etc.