Weight and High Blood Pressure: Losing Weight
For people who are considered obese (
BMI greater than or equal to 30), or for those who are overweight (BMI of 25 to 29.9) and have two or more risk factors for
high blood pressure, the guidelines recommend weight loss. Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing diseases associated with obesity.
People who are overweight, do not have a high waist measurement, and have less than two risk factors may need to prevent further weight gain rather than lose weight. Talk to your doctor to see if you are at an increased risk and if you should lose weight.
There is no magic formula to lose weight. You must eat fewer calories than you burn. Just how many calories you burn daily depends on factors such as your body size and how physically active you are.
If you have to lose weight, it's important to do so slowly. Fast weight loss is not healthy and rarely successful for an extended period. Aim for losing no more than 1/2 pound to 2 pounds a week. One pound equals 3,500 calories. So, to lose 1 pound a week, you need to eat 500 calories a day less or burn 500 calories a day more than you usually do.
Try starting with a weight loss of 10 percent of your current body weight over 6 months. This is the healthiest way to lose weight -- and more importantly -- it offers the best chance of long-term success.
The DASH diet is a healthy plan for lowering high
blood pressure and can be made lower in calories for those who need to lose weight.
(Click DASH Diet to learn more about this eating plan.)
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