High blood pressure can remain undetected because of its lack of symptoms and can lead to more serious complications such as a heat attack or stroke. The silent progression of the problem makes it important to get your blood pressure checked by your doctor. Regular checkups are especially important if you have risk factors for high blood pressure such as excess weight or obesity. Following a diet that keeps you at a healthy weight will help keep your blood pressure in a healthy range.
A Healthy Blood Pressure Reading
Healthy blood pressure levels fall below 120/80 mm Hg. The top number of your blood pressure reading tells how much pressure your heart needs to pump your blood and the lower number is the pressure when your heart is at rest between beats. If your blood pressure readings get above 140/90 mm Hg, you are considered to have high blood pressure.
Weight and Blood Pressure
Having extra weight on your body increases your blood pressure levels. The excess weight increases the strain and pressure on your heart, and therefore increases your blood pressure. You do not have to be extremely overweight to develop high blood pressure. Even a little excess weight can contribute to higher blood pressure levels.
The National Heart, Lung and Blood Institute recommends that a to achieve a healthy blood pressure weight keep your body mass index below 25. Having a body max index between 25 and 29 will qualify you as overweight and a body mass index over 30 will label you as obese, which will both contribute to higher blood pressure levels.
DASH Diet
Dietary Approaches to Stop Hypertension, or the DASH diet, was designed to help you lower your blood pressure levels. According to the National Heart, Lung and Blood Institute, the DASH diet promotes lower amounts of sodium and a reduced amounts of calories, fats, saturated fats and sugars. The DASH diet promotes a diet rich in whole grains, fruits, vegetables and lean proteins.
The DASH diet was not created as a weight loss plan, but it can be used as a healthy blood pressure lowering weight loss plan. According to the Mayo Clinic, to lose weight on the DASH diet, reduce your calorie intake from 2,000 calories per day to around 1,600.
Weight Loss Specifics
Even small amounts of weight loss can contribute to lower blood pressure levels. According to the American Heart Association, losing as few as 10 pounds can lower your blood pressure levels and the risks associated with high blood pressure.
The key to a diet that helps you lose weight is to consume fewer calories. By reducing your calorie intake by 500 calories per day you can lose one pound a week. Consuming foods high in fiber, such as whole grains, vegetables and beans, can help you feel full on fewer calories, which will help you lose weight. Also, to further your weight loss you should incorporate regular exercise into your routine. Regular exercise will not only help you lose weight, but it will also contribute to improvements in blood pressure levels in and of itself.
References
- The Mayo Clinic: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- National Heart, Lung and Blood Institute: Your Guide to Lowering Your Blood Pressure With DASH
- American Heart Association: Blood Pressure
- National Heart, Lung and Blood Institute: How Is High Blood Pressure Treated?
- American Heart Association: Weight Management and Blood Pressure
