Shredding the extra weight and the extra risk: How weight loss benefits your blood pressure and Well-Being

Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps blood. High blood pressure, or hypertension, is when this force is too high and can damage your arteries, heart, brain, kidneys, and other organs.

 

One of the main causes of high blood pressure is being obese. Excess weight puts extra strain on your heart and blood vessels, making them work harder and less efficiently. Losing weight can help lower your blood pressure and reduce your risk of heart disease, stroke, diabetes, and other health problems.

 

But how much weight do you need to lose to see a difference in your blood pressure? According to a study by the American Heart Association, losing as little as 5% of your body weight can significantly lower your systolic blood pressure (the top number) by an average of 4.5 mmHg and your diastolic blood pressure (the bottom number) by an average of 3.2 mmHg. For example, if you weigh 200 pounds, losing 10 pounds can lower your blood pressure by about 5 points.

 

Of course, the more weight you lose, the more benefits you can get. A meta-analysis of 25 randomized controlled trials found that losing 10% of your body weight can lower your systolic blood pressure by an average of 6.9 mmHg and your diastolic blood pressure by an average of 4.5 mmHg. This can reduce your risk of cardiovascular events by 20% to 25%.

 

However, losing weight is not the only way to improve your blood pressure and your lifestyle. You also need to adopt healthy habits that can help you maintain your weight loss and lower your blood pressure even more. Some of these habits include:

• Regular exercise: Physical activity can strengthen your heart and blood vessels, lower your blood pressure, and burn calories. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week or a blend of both. You can also do some strength training and flexibility exercises to tone your muscles and improve your balance.
• Low-salt and low-fat diet: Salt can increase your blood pressure by making your body retain more fluid. Fat can clog your arteries and increase your cholesterol levels. Limit your intake of salt to less than 2,300 mg per day, and choose foods that are low in saturated fat, trans fat, and cholesterol. Eat more fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Limiting sodium intake: Sodium is a mineral that helps regulate your fluid balance, nerve function, and muscle contraction. However, too much sodium can raise your blood pressure and cause fluid retention. Most of the sodium you consume comes from processed foods, such as canned soups, frozen meals, snacks, sauces, and condiments. Read the nutrition labels and choose foods that have no added salt. You can also use natural flavourings to season your food instead of salt. 
• Quitting smoking: Smoking can damage your blood vessels, raise your blood pressure, and increase your risk of heart attack, stroke, and cancer. There are many resources and programs that can help you quit, such as nicotine patches, gums, lozenges, inhalers, sprays, medications, counselling, and support groups.
• Managing stress: Stress can trigger your body to release hormones that can raise your blood pressure and make your heart beat faster. Chronic stress can also lead to unhealthy behaviours, such as overeating, smoking, drinking, and skipping exercise. To cope with stress, you can try relaxation techniques, one of such which is widely popular is music. You can also seek social support from a therapist. Limit your exposure to stressful situations and learn to say no to things that are not urgent.

 

By losing weight and adopting a healthy lifestyle, you can lower your blood pressure and improve your quality of life. You can also delay the development of other health problems, such as diabetes, kidney disease, and vision loss. Remember, every step you take counts. Start today and enjoy the benefits of a fit and happy life.