Weight gain and hypertension, or high blood pressure, are common medical problems. Because excessive weight gain may lead to cardiovascular problems including hypertension, these conditions often occur simultaneously. Fortunately, a healthy diet can be a simple lifestyle remedy for both of these problems. It's always important to consult your healthcare provider prior to starting a new diet.
Testing
Your primary healthcare provider should check your blood pressure and body weight during routine appointments. If you're concerned that you're gaining too much weight and/or that your blood pressure may be high, schedule an appointment to talk with your doctor. Prescription medications are available, but dietary changes may be all it takes to control both of these problems.
Calorie Recommendations
Monitoring caloric intake is vital in terms of controlling your body weight. The amount of calories a person needs on a daily basis varies based upon a number of factors including age, sex, size and activity level. The USDA advises that males consume between 2,000 and 3,000 calories per day and that females consume between 1,600 and 2,400 calories per day. If you have a slow metabolism and you're trying to lose weight, you'll likely fall into the lower limits of these requirements.
Salt
Limiting your sodium intake is often the first step in lowering blood pressure. There are currently two guidelines for the amount of sodium recommend per day set by the National Institutes of Health, NIH. The first recommendation is to consume no more than 2,300mg of sodium daily. Staying within these limits can lower or stabilize blood pressure. The NIH also adds that you will gain additional benefits, including further lowering blood pressure, by consuming no more than 1,500mg per day. If you're currently battling hypertension or believe you're at risk for it, try not to exceed 1,500mg.
Diet
In addition to reducing sodium intake, a diet high in fiber and potassium can be beneficial for losing weight and lowering blood pressure. According to Colorado State University, potassium regulates blood pressure by counteracting sodium in the diet. Fiber-rich foods are beneficial for people with slow metabolisms because these foods take longer to digest. Consuming them on a regular basis means you'll feel full for longer periods of time and be less likely to snack in-between meals.
Considerations
Most fruits and vegetables are good sources of potassium and fiber. They're also low in sodium which should make them a staple for anyone looking to lose weight and lower blood pressure. Whole grain products are another dietary source of fiber. Potassium is also found in meats and milk. If you plan to consume potassium from these sources, purchase lean cuts of meat and skim milk. Otherwise you risk consuming too much saturated fat which may lead to weight gain.
Avoiding the salt shaker is often a good first step in reducing sodium, but it's usually not enough. Restaurant meals and pre-made, packaged foods are typically very high in sodium. To combat this, try preparing meals at home with fresh ingredients.
