The double whammy for people with hypertension is that the extra adrenalin required by being overweight or obese: constricts our arteries and blood vessels to raise our blood pressure and give us an energy boost ready to defend ourselves or to escape a dangerous situation; and it could also lead to type 2 diabetes!
The good news is that losing weight need not be difficult or involve unappetizing diets. Losing weight is a natural way to reduce our high blood pressure. Here are my tips on how to lose weight healthily:
# 1. Exercise: Take regular moderate cardiovascular exercise, such as brisk walking. Just 30 minutes brisk walking each day will improve our general health. Our heart and lungs will be strengthened; and, we will lose weight if we are burning more calories than we consume. We will also lower our high blood pressure. # 2. Diet: Adopt a healthy, calorie controlled diet that is rich in fresh fruit and vegetables, and is low in fat and salt. Avoid adding salt to your food at the table. Try to eat five different fruits and vegetables each day, of which at least one should be a green vegetable. Choose lean cuts of meat and try to have two portions of oily fish, such as salmon or mackerel, each a week.
Some of the most successful weight loss diet plans advocate having six small healthy meals a day in stead of the usual two or three large meals. Try out the principles of food combining which lends itself to having several small meals a day. # 3. Drink plenty of water: Try to drink at least two litres of water a day; not all at once, of course, but aim to have eight glasses of water spread out through the day. Doing this will help you feel fuller for longer, reducing the temptation for us to cheat on our healthy calorie controlled diet. Our bodies will also be properly hydrated. Dehydration can cause high blood pressure.
Courtney from Study Moose
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