It is believed that we increase weight when we eat more than what we can burn off. This conventional diet statement does not always prove to be right. Weight gain can also be triggered by certain health conditions like hypothyroidism and use of prescribed drug. On the other hand, there are certain dangers of being overweight.
High blood pressure is more common in people who are weighty or large. It is commonly known that losing weight has its advantages in minimizing high blood pressure. Losing weight may also support in the reduction of medicine intake needed to regulate and control high blood pressure.
One of the best and effective ways to lose weight is by getting as much exercise daily. By burning more calories than what is taken into the body reduces the risk of any health problems. Regular workout of at least 30 minutes every day can also help lower blood pressure and toughen your heart.
You can lose weight and lessen high bloods pressure through 5 easy ways:
1. Get more fruits and eat more vegetables
Having a vegetarian diet may lessen high blood pressure and defend the body against developing high blood pressure. It may not require you of getting a strict vegetarian diet. Eating more fruits and vegetables and low-fat dairy products may also result into lower blood pressure
2. Avoid sodium-rich foods
The central source of sodium that can harm the diet is the salt found in packed, processed foods and in foods from restaurants. Studies show a high-sodium diet increases blood pressure in some people. In fact, some studies show that the less sodium you eat the better blood pressure control you might have even if you’re taking blood pressure medications.
3. Minimize alcohol intake
Drinking an extreme amount of alcohol surges your possibility of mounting high blood pressure. If you drink too much alcohol, this will increase your blood pressure over time. Alcohol also holds a huge amount of calories which is responsible in gaining weight. This will also increase your blood pressure.
4. Exercise all the time
Regular aerobic exercise like walking or running for 20 to 30 minutes every day of the week can lower your blood pressure, although the result is not as noticeable among older adults. To keep this advantage, you must continue to exercise. It is also an efficient way to maintain and lower down you weight.
5. Maintain a well balanced diet.
Potassium, as well as calcium, plays a significant part in regulating high blood pressure. Bananas, beans, tofu and potatoes are all rich sources of potassium. Try baking, roasting or steaming when cooking vegetables. Avoid boiling as potassium filters out into the water during cooking. As for calcium, an average adult needs at least 1000mg of calcium daily. You can take milk before getting to bed.
Some people may not be keen of the calories they eat each day. Never underestimate how much food you ingest because it is very important to keep track of your food intake. Keeping a food diary or printed record of your daily food consumption is the finest way to know what you take in each day.