Your weight and blood pressure are interrelated and key to a healthier life. Weight loss, even though a little, can bring about many health benefits.
Let's understand in detail how you can manage weight and blood pressure.
All is well till your body weight is normal. But when your body weight increases, especially adipose tissue, it affects your blood pressure. As the BMI increases, there is added stress on the heart to work harder to pump blood to all parts of the body. This causes increased pressure in the arteries. This increased pressure can lead to cardiovascular diseases if left unchecked.
Aim for a healthy BMI (Body Mass Index) from 19 to 25. If your BMI is above 25, you should start work on shedding those extra pounds.
If you are overweight, just three things can help you manage your blood pressure.
What goes into your body, and how is it directly related to your weight and blood pressure? Let's explore healthy foods and healthy eating methods to help manage weight and blood pressure.
Some natural and herbal remedies are known to reduce blood pressure. However, this area needs more research.
Garlic: One clove of raw Garlic taken every morning is very beneficial. It can reduce blood pressure and bad cholesterol levels.
Honey: Honey is known to reduce cholesterol levels and maintain vasodilation. Start your day with a spoonful of honey added to a cup of warm water.
Amla (Indian Gooseberry): Amla contains high levels of vitamin C, which helps lower blood pressure by removing plaque buildup in the arteries. Have a glass of Amla juice in the morning every day.
Ashwagandha: One of the herbs in Ayurveda, Ashwagandha helps reduce stress and inflammation and lowers blood pressure. Mix one teaspoon of Ashwagandha in lukewarm water and have it in the mornings.
Hibiscus Tea: Hibiscus tea can lower both systolic and diastolic blood pressure. Add dried hibiscus flowers to a pot and pour boiling water over it. Let it steep for 5 minutes. Strain and have.
Exercise helps in weight loss and lowering blood pressure. Let's read on to know how
Consider a consultation with a healthcare professional if you have any pre-existing health conditions before starting any new exercise regimen.
Stress is a silent contributor to weight gain and elevated blood pressure. Stress reduction techniques such as meditation, deep breathing exercises, yoga and mindfulness can help alleviate stress and contribute to overall well-being.
Quality sleep is a non-negotiable aspect of health. Inadequate sleep impacts energy levels and mood, disrupting the body's hormonal balance and potentially leading to weight gain and increased blood pressure. Aim to get at least 8 hours of sleep every night.
Smoking causes damage to the walls of blood vessels and narrows the arteries, causing increased blood pressure. Excess alcohol in the body is known to increase the heart rate for over 24 hours, apart from all the other adverse effects. Knowing the impact and side effects of smoking and alcohol, it is better to tread with caution.
Managing a healthy weight and blood pressure are interwoven threads.
Always remember that it's not about drastic changes overnight but rather the cumulative effect of consistent and positive choices for a healthier and more vibrant you.
It’s time to boost up your knowledge by taking a simple quiz
Book WorkshopTo naturally lower high blood pressure, follow a balanced diet rich in fruits, vegetables, and lean proteins, engage in regular physical activity, manage stress through meditation, prioritise adequate sleep, limit sodium intake, and maintain a healthy weight.
Yes, weight loss can be beneficial for individuals with high blood pressure. Losing weight through a balanced diet and regular exercise can improve blood pressure levels. Consult healthcare professionals for personalised guidance and a safe weight loss plan tailored to individual health needs.
Even a modest 5-10% weight loss can significantly reduce blood pressure. Losing excess weight improves cardiovascular health, reducing strain on the heart and lowering blood pressure. Individual responses may vary, though.
Positive lifestyle changes, including diet and exercise, can impact blood pressure within a few weeks to months. However, the full effects may take several months to a year. Consistency is vital, and individual responses vary.