Will weight loss lower blood pressure? Overweight and obesity have become a major problem today. It is also seen that if people gain weight, their blood pressure will go up. It can even reach the level of hypertension, or high blood pressures.
Many people keep on thinking that will losing weight help lower their blood pressure? Sometimes we understand that it has more to do with your body mass index (BMI). But many factors affect your blood pressure, and your weight is one of them.
Did you know that lowering your body weight can lower your blood pressure? If you’re like a lot of those patients, then the answer is no. You might not be connected with how excess body weight affects your blood pressure.
It’s pretty clear from what we’ll explore in this article that weight loss can lower blood pressure. But before we dive in, let’s review some basics about high blood pressure and body weight.
We all know that being overweight or obese can lead to many health problems like type 2 diabetes, heart disease, stroke and some cancers. One problem that is not as well known is the effect that excess weight has on blood pressure.
Blood pressure is vital for keeping your blood flowing throughout your body when it’s at an optimal level, and can be affected by having too much or too little weight. Some people with high-blood pressure may also be overweight.
In this guide we’ll look at how losing weight helps lower blood pressure as well as how high blood pressure impacts you if you’re carrying around a spare tyre.
Blood pressure is the force of blood against the walls of your arteries. It’s measured in millimeters of mercury (mm Hg). Your blood pressure can fluctuate from heartbeat to heartbeat, so you have one systolic and diastolic reading the peak and resting pressure at a given time.
Having high blood pressure carries an increased risk for heart attack, stroke and kidney failure. If you’re overweight or obese, losing even 5-10 percent of this weight can help to lower your blood pressure.
Key point to note
- Will weight loss lower blood pressure?
- What causes high blood pressure?
- Tricks to lower blood pressure instantly
- How to lower blood pressure instantly at home?
- Foods that lower blood pressure quickly
- What to drink to lower blood pressure quickly?
- How to lose weight naturally?
Will weight loss lower blood pressure?
There are several reasons why losing weight may help reduce blood pressure:
Weight loss leads to a decrease in the amount of fluid circulating around the body. This means less fluid has to be pushed against the walls of your arteries when your heart beats, which means less work for your heart.
Your heart then pumps less vigorously, which helps lower your blood pressure. Losing weight reduces stress on the kidneys and reduces fluid retention, both of which reduce blood pressure.
Losing weight causes an increase in the production of certain hormones that relaxes (dilates) blood vessels. This eases the workload on the heart and lowers your blood pressure.
Weight loss also reduces the amount of fat in your blood and decreases resistance to blood flow in the arteries. This leads to lower blood pressure.
Researchers from the University of Glasgow and Glasgow Caledonian University analyzed data from 2,300 people who were part of an anti-obesity campaign in Scotland.
They found that those who lost weight had a slight reduction in their systolic blood pressure (the top number in a blood pressure reading) compared to those who didn’t lose weight.
This might not sound like much less than 1 millimeter of mercury (mmHg) but it’s significant enough to reduce the risk of heart disease by 7%, according to the study.
That’s because systolic blood pressure is a predictor for heart attacks and strokes, says researcher Dr. Stephen Bevan, professor of cardiovascular medicine at Glasgow Caledonian University.
According to the Centers for Disease Control and Prevention (CDC), being overweight or obese is a major risk factor for high blood pressure.
People with a body mass index of 25 to 29.9 are considered overweight, while those with a BMI of 30 or greater are obese. The findings were published online Sept. 15 in the journal Hypertension: Journal of the American Heart Association.
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What causes high blood pressure?
Hypertension is defined as 140/90 mmHg or higher. It develops when your body makes too much of the hormone angiotensin II. Angiotensin causes blood vessels to constrict, which raises blood pressure by forcing extra blood into your arteries.
There are two main types of high blood pressure: primary and secondary. Primary high blood pressure has no known cause, while secondary high blood pressure has underlying causes such as medical conditions or medications.
Primary high blood pressure: This is when there is no underlying cause for your high blood pressure. It’s most common in people aged over 65 years old and may affect up to one in four people at some point in their lives.
Secondary high blood pressure: This is where there is an underlying medical condition causing your high blood pressure, such as kidney disease or heart failure, or certain medications that change how your kidneys work (diuretics).
Being overweight or obese. Being overweight or obese increases the amount of work your heart has to do and puts extra strain on your body.
Family history of high blood pressure. If you have a parent or sibling with high blood pressure, you’re at higher risk of developing it yourself especially if your parents were young when they developed it (younger than age 55).
A diet high in salt and low in potassium can raise your blood pressure. So can drinking too much alcohol, which can cause fluid retention and lead to increased heart rate, both of which raise blood pressure.
Many people with high blood pressure need to take medication to lower it further. There are several different types of medicine available to treat high blood pressure, but all have side effects and need to be taken for life.
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Tricks to lower blood pressure instantly
If you have high blood pressure, the best way to lower it is by making lifestyle changes that can have a lasting impact. That includes getting active and eating a healthy diet.
But there are also simple things you can do right now to help your blood pressure. Here are 10 tricks that can lower your blood pressure instantly:
1. Exercise regularly
2. Lose weight if you’re overweight or obese
3. Quit smoking if you are smoking
4. Get enough sleep
5. Drink alcohol in moderation (no more than one drink per day for women and two drinks per day for men) or not at all.
6. Reduce stress with relaxation techniques or meditation, yoga or Tai Chi, or deep breathing exercises.
7. Eat plenty of fruits and vegetables every day (at least five servings) as well as whole grains, fish rich in omega-3s (like salmon), beans, nuts and seeds (particularly walnuts) and nonfat dairy products such as milk and yogurt.
Remember blood pressure is a measure of the pressure in your blood vessels. It’s a key number for your health, because high blood pressure can lead to heart disease and other health problems.
A healthy blood pressure is lower than 120/80 millimeters of mercury (mm Hg). If you have high blood pressure, it may be 130/80 mm Hg or higher.
The first step toward lowering your blood pressure is to visit your doctor. Your doctor will ask about your family history, lifestyle habits and other factors that may be contributing to your high blood pressure. He or she may also check your weight and measure your height and weight and perform a physical exam.
You should also keep track of what medications you take to see if they’re working as well as they should be. Keep a record of all of these things when visiting your doctor so he or she can get an accurate picture of what’s going on with your health.
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How to lower blood pressure instantly at home?
Blood pressure is the force of blood against the walls of your arteries. It has two numbers, one written over the other. The top number is called systolic pressure and the bottom number is diastolic pressure. When it comes to lowering your blood pressure, there are a few things you can do.
Here are some tips that can help:
1) Drink more water: Water helps dilute the amount of sodium in your system, which can lower your blood pressure. If you’re dehydrated, your body will retain more sodium (which increases blood volume) and retain water (which also increases blood volume).
2) Avoid salty foods: This includes canned soups and canned vegetables, which often contain salt. Instead of eating these canned foods, eat fresh vegetables and fruits instead.
3) Make an exercise routine: Regular physical activity lowers your blood pressure significantly. Any form of physical activity can help you reduce your blood pressure, be it jogging, swimming or dancing. Just make sure you don’t overdo it!
4) Avoid eating processed foods: Processed foods are usually high in sodium; therefore they increase blood volume, leading to hypertension and heart disease. Instead of eating processed food items like hamburger patties or hotdogs try eating grilled chicken breast or grilled fish instead as it contains less salt than other meats.
5) Eat potassium-rich foods: Potassium is an essential mineral that helps to keep your heart healthy and also lowers blood pressure by reducing the workload on the heart. Some of these foods include potatoes, bananas, avocados, dried apricots and spinach etc.
6) Eat magnesium-rich foods: Magnesium is another nutrient that plays an important role in regulating your body’s fluid balance and also helps to lower blood pressure naturally. Some of these magnesium-rich foods include quinoa, spinach, almonds, walnuts etc.
7) Eat more fruits & vegetables: Fruits and vegetables contain potassium which balances the sodium levels in our body, thereby lowering blood pressure instantly! Try replacing your regular snacks with fruits like apples or bananas after meals instead of potato chips or cookies etc., this way you will be able to control your sugar levels as well!
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Foods that lower blood pressure quickly
Heart disease and high blood pressure are the leading causes of death in the United States. High blood pressure (hypertension) puts you at greater risk for heart disease, stroke and kidney disease. The good news is that you can control your blood pressure with lifestyle changes and medications.
Many foods can help lower your blood pressure naturally and quickly. The key is to eat a diet rich in healthy fats, fiber, potassium and magnesium.
Are you interested in lowering your blood pressure quickly? Here are some foods that can help.
4. Coconut oil
5. Extra-virgin olive oil
We still have other additional foods that will help you lower your blood pressure, check the list below:
Fish — especially cold-water varieties like salmon, mackerel and sardines. Omega-3 fatty acids found in fish have been shown to lower blood pressure by reducing inflammation and improving heart function.
Nuts — walnuts, almonds and pistachios are high in fiber and protein, which helps lower cholesterol levels as well as reduce inflammation caused by high sodium intake. Walnuts also contain plant sterols, which block absorption of cholesterol from food sources into the bloodstream while helping reduce LDL (“bad”) cholesterol levels in your body.
Legumes — beans of all kinds are packed with fiber that helps lower overall cholesterol levels as well as triglycerides (another type of fat found in blood). Legumes also contain potassium, magnesium and iron nutrients that help regulate.
Oatmeal — oats are high in soluble fiber, which helps keep your blood sugar levels stable by slowing down your digestion and absorption of carbohydrates from other foods. This can help you avoid spikes in blood sugar levels after eating, which may play an important role in preventing high blood pressure over time.
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What to drink to lower blood pressure quickly?
The best way to lower blood pressure is to make changes to your diet and lifestyle. However, this can be difficult for some people who are suffering from high blood pressure.
The following drinks can help you lower your blood pressure within a few weeks, according to the American Heart Association:
Water: Drink at least eight glasses of water every day. It helps reduce stress on the heart and lowers blood pressure.
Citrus fruits: These fruits contain potassium, which helps regulate blood pressure levels. Citrus fruits are also rich in flavonoids, which have anti-inflammatory properties that help protect against cardiovascular diseases such as stroke and heart attack.
Berries: Berries contain antioxidants that protect your body against damage caused by free radicals. Free radicals are unstable oxygen molecules that damage cells and cause inflammation, which leads to an increased risk of cardiovascular disease (CVD).
Eat one cup of berries daily to lower your risk of developing CVD due to high blood pressure.
Olive Oil: Olive oil is rich in monounsaturated fats that help lower cholesterol levels and improve blood flow. It also contains polyphenols, which have anti-inflammatory properties and can help prevent CVD. Use olive oil in salad dressings or drizzle over vegetables for an easy way to get the benefits of this superfood.
Garlic: Garlic has been used for centuries as a natural remedy for heart health because it contains compounds called allyl sulfides that have been shown to reduce blood pressure by relaxing blood vessels. Garlic is most effective when eaten raw try adding chopped garlic to salads or dips!
Fish: Omega-3 fatty acids found in fish like salmon and tuna help lower blood pressure by reducing inflammation and improving insulin sensitivity. Eat one serving of fish per week to help prevent high blood pressure from developing into CVD.
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How to lose weight naturally?
There are many ways to lose weight, but the most effective and safest way is to lose weight slowly. This is because losing weight quickly can be harmful to your health.
Here are some tips on how you can lose weight naturally:
Eat a healthy diet. A healthy diet helps keep your body fit. It should consist of less processed foods and more fresh fruits and vegetables. It should also contain enough protein, carbohydrates, fats and vitamins for your body to function properly. Avoid junk food as much as possible.
Exercise regularly. Exercising increases the rate at which your body burns calories by increasing its basal metabolic rate (BMR). You should exercise at least 30 minutes every day or three times a week for best results.
Drink plenty of water every day. Water helps flush out toxins from the body, promotes digestion and keeps the skin glowing. You should drink eight glasses of water per day; however, if you are thirsty then drink more than eight glasses per day too!
Eat foods that are rich in vitamins and minerals and low in fat, cholesterol and sodium. Choose whole grains like whole wheat bread or brown rice over refined grains like white pasta or white rice. Eat more fruits and vegetables. They are high in fiber, which helps to reduce your appetite and make you feel full longer.
Exercise regularly. Exercise can help you lose weight by burning calories and building muscle mass. Try a variety of activities that include cardio exercises such as jogging, cycling or swimming at least three times per week for 30 minutes each time to get started on your weight loss journey!
Cut back on sugar-sweetened beverages such as soda pop, fruit drinks and sweetened coffee drinks. Drinking sugar-sweetened beverages can lead to weight gain because they contain added sugars that provide empty calories with little nutritional value.
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While the results of the study were not conclusive, it does show that losing weight and lowering blood pressure are related. More research needs to be done to ensure conclusive results, however. If you are experiencing high blood pressure, you should talk with your doctor about treatment options.
This is simply an experiment. I decided to collect data and run the numbers to see if the answer to this question held any weight, so to speak. One could argue that losing weight won’t change blood pressure because it’s a result of genetics.
That may be true; however, losing weight lowers blood pressure and with that knowledge, comes a healthy lifestyle. Overweight and obesity are associated with a higher risk of high blood pressure, one of the most prevalent and dangerous chronic conditions in the U.S.
Many in the medical community have come to the conclusion that as weight loss (healthy weight loss, that is) can lower blood pressure and better regulate glucose levels. It has also been shown to improve cholesterol and triglyceride levels and may even help to prevent certain types of cancer.
We certainly hope so! While the research is still preliminary, we’re positive that some of these results will eventually bear fruit. However, others are simply inconclusive at this point, and it would be best not to jump to any conclusions.
On the bright side, there is no shortage of research on healthy eating, physical activity, and other lifestyle tweaks that can potentially lower blood pressure. So it’s never too early to start a healthy lifestyle and make an effort to live healthier.
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