Hypertension & Weight Loss

High blood pressure, or hypertension, affects one in three adults in the United States. Because it has no symptoms, hypertension is often a silent disease that may remain undetected for a long time. High blood pressure damages the cardiovascular system, including the heart and the blood vessels, and it may also injure the kidneys and other important organs. Several good strategies are available to help lower your blood pressure, including taking medication, managing your diet and following a weight reduction plan.

Definition

Blood pressure is measured with a device that records the force of the blood against the artery walls at two separate points in time: when the heart beats, or systolic pressure, and in between heart beats, or diastolic pressure. In a blood pressure reading, the top number is the systolic pressure and the bottom number is the diastolic pressure. The National Heart Lung and Blood Institute indicates that blood pressure that is 120/80 or lower is normal. Anyone whose blood pressure is consistently 140/90 or higher has hypertension, and anyone whose systolic pressure is over 160 or whose diastolic pressure is over 100 has stage 2 hypertension, a dangerous condition.

Risk Factors

A number of factors raise the risk that a person will develop hypertension. Men over 45 and women over 55 have a higher risk than younger people, and African-Americans are at higher risk than Caucasians or Hispanic Americans. Hypertension tends to run in families, suggesting that genetics may also have a role. Finally, consuming too much salt, drinking large quantities of alcohol or being overweight or obese are also significant risk factors for hypertension in both men and women. Losing weight may significantly improve blood pressure in patients who have hypertension.

Dietary Recommendations

The National Heart Lung and Blood Institute has developed a recommended eating plan called Dietary Approaches to Stop Hypertension, or DASH, that has been successfully used by patients to lower blood pressure. The plan stresses consumption of foods that are low in fat and that contain few simple sugars, with lots of fresh fruits and vegetables and whole grain foods added daily. By following this plan and restricting overall caloric intake, overweight patients may reduce weight by 7 to 10 percent in a year. The Institute also suggests that a patient's body mass index, or BMI, should be maintained at less than 25 to keep hypertension controlled. Consult a doctor to determine your BMI.

Physical Activity

Regular physical activity is an important part of a weight control program. Add physical activity to your regimen gradually and choose moderate intensity exercises such as walking, dancing, biking, gardening or swimming. Develop a program that includes 30 minutes of activity daily, either all at once or broken into 10-minute segments with a short rest between each segment. Discuss the correct level of activity for your situation with your doctor before beginning a new exercise regimen.

Recommendations

The National Heart Lung and Blood Institute states that following a weight loss program may dramatically reduce blood pressure, and that losing as little as 10 to 20 pounds may have a significant effect. It also says that an average American may lose 1 pound each week by consuming about 500 fewer calories each day. Confer with your doctor or a dietitian to develop a detailed weight loss plan.