Carrying excess weight can lead to hypertension, also known as high blood pressure. The strain of carrying that weight, along with the habits commonly associated with being overweight, impacts blood pressure. Over time, untreated hypertension can cause other health conditions, such as heart disease and stroke. Fortunately, hypertension is usually reversible and highly treatable, and small changes can make a big difference. Here are some ways to reduce your risk of hypertension or begin the path to healing if you already have it:
One of the best defenses against hypertension is losing excess weight. Even losing 5-10% of your body weight can improve your blood pressure. Start by setting realistic goals, focusing on prolonged weight loss over time. Track your progress through apps or journaling, whatever sticks with you the best. As you go through your weight loss journey, celebrate the small milestones and then the bigger ones when they come along.
After excess weight, diet makes the biggest impact on your blood pressure. Incorporate more fruits, vegetables and whole grains into your diet. Reduce your consumption of processed foods, and avoid adding salt to dishes when cooking. Also, be mindful when you’re eating out—food in restaurants often contains more salt and calories than you might think. The best way to eat for your heart health is balanced, healthy eating. Avoid fad diets that can cause your weight to yo-yo and put too much pressure on your body.
Physical activity, especially cardiovascular exercises, helps you maintain a healthy weight and blood pressure. The recommended amount of exercise for optimal heart health is about 150 minutes of moderate activity weekly. You may find that you need to work up to this amount of exercise. Walking, swimming and chair exercises provide accessible ways to get moving without too much strain on your body. Consider finding a workout buddy to hold you accountable and join you when it works for your schedule.
Your body needs rest. In today’s fast-moving world, it can be easy to forget how essential rest is to our health. Stress and poor sleep contribute to hypertension in a big way. Try reducing stress through focused breathing exercises, meditation or yoga. Pursuing hobbies is another great way to set aside the daily stress and focus on what you enjoy. Sleeping properly also makes a difference. Sleep doesn’t come easily to everyone. Consider adjusting your environment to be more conducive to sleep, limiting screen time around bedtime and establishing a routine that includes plenty of time to wind down.
Going to the doctor is never fun, especially for those who carry excess weight. However, it’s essential to visit your doctor regularly to keep track of your blood pressure and, if it starts getting high, to work on an individualized treatment plan that addresses any issues. Occasional high blood pressure may be able to be fixed with lifestyle changes, but hypertension may require medication. Talk to your doctor to determine the best course of action.
Hypertension often has no obvious signs, especially in the early stages, so the most important step toward prevention is keeping up with your health. Eat healthy, stay moving, reduce stress, and don’t miss your scheduled doctor appointments. Hypertension can wreak havoc on your body, so make sure to do what you can to avoid or treat it.
