Blood Pressure: How Weight Impacts & Tips on how to Reduce Stress on Your Heart

woman having blood pressure monitor

Do you get on the scale regularly checking for weight loss?

Do you avoid getting on the scale?

There are benefits to getting on scale regularly, such assessing your overall health risk for a chronic illness.

Maintaining a healthy weight for your height is essential to preventing and/or managing high blood pressure.

The days are gone for High Blood Pressure being the “Silent Killer.”

Take in these 3 “Must Knows” that you can do to prevent or manage High Blood Pressure.

Must Know Tip #1: Exercising More

Not all movement contributes to overall heart health. It’s more than about exercising more (or even harder). It’s about exercising effectively and efficiently!

For example, walking 10K steps a day is wonderful and yes better than nothing. Usually, these 10K are part of a normal day rather than power walking.

The heart rate is usually not increasing therefore the heart muscle is not getting used to its max potential to build strength or endurance. Also, the body in fat burning mode.

Effective physical activity not only helps control high blood pressure (HBP or hypertension), it also helps you manage your weight, strengthen your heart and lower your stress level. A healthy weight, a strong heart and general emotional health are all good for your blood pressure.

Must Know Tip#2: Eat well

So, what does this REALLY mean.  First let me say what this does NOT mean – Restrict, avoid, limit, cut off CARBS!!!!

Lower and/or control CARBS – Yes

Eat well is not JUST about CARBS. Its about getting the right mix of Protein-Fat-Carbs

Aim for an eating pattern that’s rich in:

  • Fruits
  • Vegetables
  • Whole-grains (beyond Oatmeal)
  • Low-fat dairy products (does not include Almond, rice, oat or other similar type milks)
  • Skinless poultry and fish
    • Note: extra lean pork, beef and steak are just as lean as poultry and fish)
  • Nuts and legumes
  • Non-tropical vegetable oils (tropical oils are coconut oil and palm oil – high saturated fat)

Must Know Tip #3: Maintaining a healthy weight; lose weight if you are overweight.

First let’s define with overweight and obese mean.

Overweight. If your doctor says you’re overweight, that means “you’re slightly over what’s considered healthy” and your risk for developing high blood, Diabetes, High Cholesterol is increased

Obese. Obesity means having far too much body fat. It’s about much more than your clothing size or how you look. It can seriously affect your health.

A few markers to determine overweight or obese are BMI and waist circumference and Waist-to-Hip ratio. All three used together will give a fairly accurate picture of risk of heart disease and other conditions that are linked to carrying extra weight.

Take the First Step & Keep Your Perspective

It’s not about being a certain size. It’s about small steps that add up to better health over time.

If you lose as little as 5% to 10% of your weight, it starts to make a positive difference.

Focus on what is possible for you and what you can commit to, even if it’s just for right now. You can make the decision again tomorrow and build your way to where you want to be, day by day.

Sandra Recommends

One small step you can take to today to move forward in lowering your risk of heart disease or other conditions that are linked to carrying extra weight is downloading my free 3-Day Meal Plan & Prep Guidebook that has Fast & Easy Recipes with an Itemized Grocery List called Jump Start Your Weight Loss & Boost Your Energy Levels…

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