Several studies have shown the relation between weight gain and high blood pressure. Weight gain in adults is an important risk factor for the development of hypertension. Constant blood pressure can damage blood vessels and increase the risk of long-term health consequences. Therefore, it is important to lower elevated blood pressure to avoid other health complications. Being overweight or obese puts you at a high risk of developing health issues. Losing even as little as 5 to 10 pounds bring a lot of health gains. If you are overweight, losing as few as 5 to 10 pounds may help bring back the normal levels of blood pressure. When you lose weight, the strain on your heart further reduces. Being overweight puts extra strain on heart, increasing the risk for causing hypertension or elevated blood pressure and damage to your blood vessels that can give rise to serious health threats.
According to a research study in America, gaining just 5 pounds can raise blood pressure. You might be aware of the health dangers of extra body weight, but researchers in this study found that even a small weight gain can lead to hypertension. Extra body weight is of the causes of blood pressure. Now the question arises what blood pressure is considered too high? Blood pressure readings more than 120/80mmhg is considered normal blood pressure. If the blood pressure readings are 130/80 or higher is considered high and is referred to as hypertension. If your blood pressure between 120 to 129 and less 80, it is considered elevated, but this doesn’t mean you have hypertension, this could be an indication for the development of the problem in the future. However, the future likelihood of developing hypertension can be reduced by adopting lifestyle changes that help to keep your blood pressure under control.
Research suggests losing some weight can cause a significant reduction in blood pressure. Weight loss is most successful when dietary changes are combined with more physical activities. It is important to maintain the changes in diet over the long run. Note that extreme diet doesn’t help. A perfect exercise routine will make you lose quickly with the necessary dietary modifications. Reducing salt intake, eating more fruits and vegetables, Regular exercise, limiting alcohol intake may help you achieve your goal of losing extra pounds. Although medicines may also be added as a treatment for high blood pressure. Exercise, in conjunction with dietary changes, is natural for blood pressure.
If your health care professional recommends you lose weight in order to gain control over blood pressure, follow an effective exercise routine along with dietary changes. By strictly following this trick, you can easily beat one of the major causes of blood pressure and that is extra weight.
The best and simple remedy for blood pressure is to move more and make smarter food choices. Gradually increasing your level of physical activity to moderate-intensity aerobic activity lowers the number of calories you eat and eat a healthy diet. You can also talk to your health care specialist about a healthy approach. Your health care professional can help you figure out how many calories your need for weight and advice you on dietary changes along with types of activities that best suits you.
If you want to lose weight, make sure you eat fewer calories than you burn. Avoid any crash diet to lose your extra pounds quickly. The healthiest and long-lasting weight loss happens when you do it slowly by losing 1 to 2 pound of weight per week. It is possible to lose weight by cutting back 500 calories per day, by eating less, and moving more, you can lose about one pound a week. Follow these tips to help you lose on the road to healthy eating:
Choose high fibre foods- Foods rich in fiver includes vegetables, beans, whole grains, and dry peas, pasta, bread, and cereals. These foods are low calorie and are considered a good source of vitamins and minerals.
Limit serving size- When it comes to losing weight, it is not just the types of food you eat is important, but also the amount of food you consume. To lose weight, you need to reduce your calorie intake for which you need to limit your portion size.
Make a food diary- Write down what you eat, and when you eat. Note whether you skip breakfast, eat a large lunch, or had a snack while watching television. You keep a close eye on your eating habits, and you can achieve your weight loss goal.