Are you one of the millions who suffer from high blood pressure, and wondering if weight loss could help to lower your hypertension? Recent studies have shown that there is a direct link between weight and hypertension, and that losing weight can help to reduce blood pressure in some cases. Let’s take a look at some of the latest studies on the effect of weight loss on hypertension to see if there’s any truth to this claim.
It’s true that being overweight increases the chances of high blood pressure. In fact, obesity is one of the main reasons for hypertension. When you are obese, your heart has to work harder to pump blood through your body, which raises your blood pressure. Weight loss not only reduces the risk of chronic diseases but also has many other health benefits.
More than one-third of American adults suffer from hypertension, which is often called the “silent killer” because it usually has no symptoms. And, it is more common among women. Left untreated, high blood pressure can lead to heart disease, stroke, and other life-threatening conditions.
Table of Content
Does Weight Loss Actually Lower Blood Pressure?
Yes, weight loss can lower blood pressure, especially if you are obese. We mostly lose fat while reducing weight overall, it lowers the blood cholesterol and triglyceride, and this results in lowering hypertension and the risk of heart diseases.
In a study of over 600 obese adults, those who lost 5-10% of their body weight had a significant decrease in blood pressure. In addition, people who lost 10%+ of their body weight had a significant drop in both systolic and diastolic blood pressure. And the more weight you lose, the greater the decrease in hypertension will be.
What Does The Medical Science Say?
According to the National Institutes of Health (NIH), “Clinical trials have shown that losing weight can lower blood pressure, and that people who stay at a healthy weight according to BMI tend to have a lower blood pressure than those who weigh more than advised scale.”
The National Institutes of Health also recommends lifestyle changes for people with hypertension – such as losing weight, eating a healthy diet, and exercising regularly.
Lifestyle Changes That Reduce Weight and Lower Hypertension
Obesity victims often ask if they lose weight and will their blood pressure goes down. A short answer is, YES! The ultimate goal is to get relief from high blood pressure which can be achieved by cutting down some extra pounds. But what can be done to attain it? Here are a few lifestyle changes that you can do to see results fast;
1. Eat a Healthy Diet
Eating a healthy diet is one of the best things you can do for your body. It will help you to lose weight and lower your blood pressure by up to 10 mmHg. Eating a clean and healthy diet can help you cut down on extra pounds and improve your overall health. Also, try to avoid processed foods, sugary drinks, and excessive amounts of sodium.
Potassium is a great mineral that your body needs, it counters the effect of sodium on your blood pressure. Foods that are high in potassium include bananas, tomatoes, and oranges. We recommend consulting a dietitian to confirm the amount of daily potassium consumption according to your BMI.
Diet to lower blood pressure and lose weight:
- Fruits and vegetables
- Whole grains (Oatmeal)
- Low-fat dairy
- Lean protein
- Low in saturated fat
- Fish
- Garlic
- Watermelon
Vegetables are considered a super food for health, and they have various benefits in weight loss.
2. Reduce Salt in Your Diet
Excess salt raises blood pressure in some people. Cutting down sodium intake can reduce blood pressure by about 5 mmHg. Recommended sodium for most adults is up to 1500mg, regular intake above 2000mg will cause hypertension.
Most of the salt we eat comes from processed foods, such as canned soups, salad dressings, and frozen dinners. These foods are often high in sodium. Check the nutrition labels on food packages to see how much sodium they contain. You can also find low-sodium alternatives to these foods.
3. Make Exercise a Habit
Exercise is another great way to lose weight and improve your health. Getting at least 30 minutes of moderate exercise 5 days a week can help fat/weight loss and lower your blood pressure by up to 8 mmHg. Some exercises that lower blood pressure is walking, biking, jogging, swimming, dancing, circuit training and weight lifting.
Putting up some muscles is also a good way to challenge hypertension and extra fat.
4. Limit Alcohol Intake
Drinking too much alcohol can lead to weight gain and raised blood pressure. It is recommended that men have no more than 2 drinks per day, and women have no more than 1 drink per day. A study has shown that obesity victims consuming the advised amount of alcohol reduced blood pressure by up to 5 mmHg.
5. Get Enough Sleep
Sleep is important for overall health, and can also help with weight loss. Getting at least 7-8 hours of sleep per night can help you to lose weight, and also improve blood pressure. There are high chances of getting hypertension if you sleep less than six hours every night – for weeks.
Does Blood Pressure Medicine Make You Lose Weight?
Not really, the effect of blood pressure medication on weight will vary from person to person. In general, however, blood pressure medications are not known to cause weight loss. In fact, some blood pressure medications may even cause weight gain. If you are concerned about your weight while taking blood pressure medication, talk to your doctor about your options.
How Much Weight to Lose To Lower Blood Pressure?
The amount of weight you need to lose to lower your blood pressure will depend on your starting weight and how high your blood pressure is. Plus, it also depends on your age and the medications you are taking for hypertension.
In general, however, even a small amount of weight loss can help to lower blood pressure. Losing 10 pounds can help to reduce blood pressure by up to 10 mmHg. It is an appreciable decrease for obesity and hypertension victims. If you are overweight or obese and have high blood pressure, losing weight can be a great start to improving your health and getting rid of hypertension.
Final Words:
If you are struggling with high blood pressure, know that you are not alone. Millions of people suffer from this condition, and many of them are able to lower their blood pressure through weight loss and lifestyle changes.
We recommend a slow and steady approach to weight loss by eating a healthy diet and exercising regularly. Stay natural and realistic – avoid surgical treatments as they may have some negative impacts on your body. However, you can boost the process by consuming some FDA-approved hypertension medications – enjoy a healthier life!
Frequently Asked Questions: (FAQs)
How much does blood pressure come down with weight loss?
Recent research shows that weight loss can bring down both systolic and diastolic blood pressure. After examining over a hundred obesity and hypertension victims, on average, for every 10 pounds they lost, their blood pressure dropped up to 10 mmHg.
Can you get rid of high blood pressure by losing weight?
Yes, weight loss is one of the most effective ways to lower blood pressure. Losing 10 pounds can help to reduce blood pressure by up to 10 mmHg. If you are overweight or obese and have high blood pressure, losing weight can be a great start to improve your health and get rid of hypertension.
Can losing weight cause low blood pressure?
No, weight loss cannot cause low blood pressure. In fact, losing weight is one of the most effective ways to reduce blood pressure. Low BMI does not cause low blood pressure. If are experiencing low blood pressure, the best approach would be to consult a doctor.
