Weight Management for the Treatment of Hypertension
Weight management is of great value to
treat hypertension especially if you are overweight. As a matter of fact weight
management is especially important for people with heart risk factors that also
include high cholesterol and being overweight with a large waist measurement
(more than 40 inches for men and more than 35 inches for women).
The principle of weight management is simply keeping the balance between your food intake and your daily physical activities, since the main cause of being overweight is uncontrolled food intake and lack of exercise.
Watch what you eat
This is the first issue you should attend to. You already know that the main cause of being obese or overweight is excessive food intake. A wise attempt to control your weight is simply to watch what you eat.
You really need the spirit to keep up the struggle to achieve your idle weight, although it sounds so simple and clear. You may have to discard your favorite foodstuff and feel unhappy in the beginning. But, you will get used to it. Time will help you.
The basic of your diet is limiting the amount of saturated fat and cholesterol that you eat, just eat the needed calories that maintains a ideal healthy weight, increase the intake of water soluble fiber containing foodstuff (oatmeal, kidney beans and apple are good sources) and last but not least is to add cholesterol lowering food such as plant margarine and fish oil.
Add your knowledge about food. This will enable you to select among good and bad stuff. You should know what are the fat and cholesterol containing foodstuff as well as the kind of food that can enhance your health. If you like meat very much and find it hard to discard, there are meats that contain less fat and cholesterol compared to other meats. I am sure you know that.
A dedicated hypertension diet called the Dietary Approaches to Stop Hypertension or DASH diet has been officially used as a guideline for an eating plan to lower blood pressure and reduce cholesterol without medication. The Dash Diet is the diet recommended by the National Institute of Health (NIH) for lowering blood pressure
The DASH diet is rich in fruits, vegetables, low fat or nonfat dairy, is low in sodium, and includes lean meats, fish and poultry, grains, nuts and beans. It will help lower cholesterol and will support healthy weight loss. It is flexible enough to meet the lifestyle and food preferences of most people. > More about the DASH Diet >
As a part of your attempt to manage weight, it is very fortunate that today you do not need to stick to a very tight diet, since you can naturally loose weight by eating healthy food. Just enjoy your daily food, healthy and delicious.
Start exercising
The importance of exercising in relation with hypertension has been discussed earlier. Physical exercises, in relation with weight management should work together with a controlled diet, the DASH Diet in particular.
Fat residual is the remaining fat after our body system has taken the necessary amount for normal metabolism. Unused fat is usually deposited in our body cells of particular parts of the body, e.g. stomach, hips, upper arms and legs. Excessive fat deposit causes overweight. Thus, the best way to avoid this happening is to burn it by doing exercises.
As mentioned earlier exercising is also beneficial in shaping your health in general. It makes the whole body work; muscles, organs, cells, systems, processes all together in harmony to keep your body fit and ready to do things for a better life. > More about exercising and hypertension >
The Body Mass Index and Your Ideal Weight
Managing your weight means to reduce, or to increase and keeping it at your ideal weight. The ideal weight is measured through the Body Mass Index (BMI) which is used to evaluate body weight relative to height. You can use BMI to find out whether you are underweight, normal weight, overweight, or obese. You can use the BMI table to determine your BMI. > Go to The Body Mass Index table >
If you are in the overweight category, it is most likely that you need to manage your diet and exercise more. Reduce fat and carbohydrate intake, while start doing some simple exercises like jogging or bicycling. Believe me, result will show in 2 months at the maximum. I know that because it is my experience.
A doctor’s help is needed, since more serious actions should be taken for those in the obese and extreme obesity category. Strict diets and an intense fat loss program is the common treatment with should be under a close supervision of a doctor or nutritionist. The doctor may add some medicines to suppress appetite and some fat burning supplements. An obese person tends to possess a high risk of heart disease, diabetes, high blood pressure which makes the treatment of obesity more complicated.
Valuable tips to reduce weight
Reading Suggestion for Reducing Weight:
The Biggest Loser: 6 Weeks to a Healthier You: Lose Weight and Get Healthy For Life! You may as well read this book that will guide you with a 30-day plan that will kick off your weight loss and help you build new, healthy habits.
Book Overview
The Biggest Loser: “6 Weeks to a Healthier
You” brings
the Ranch into your home and gives you the same tools, medical advice,
nutrition tips, and exercise instruction that the contestants receive there. In
just 6 weeks, you can change your future and make strides toward preventing and
reversing conditions such as diabetes, heart disease, and hypertension. You’ll
also learn how to:
Weight management is of great value to
treat hypertension especially if you are overweight. As a matter of fact weight
management is especially important for people with heart risk factors that also
include high cholesterol and being overweight with a large waist measurement
(more than 40 inches for men and more than 35 inches for women).The principle of weight management is simply keeping the balance between your food intake and your daily physical activities, since the main cause of being overweight is uncontrolled food intake and lack of exercise.
Watch what you eat
This is the first issue you should attend to. You already know that the main cause of being obese or overweight is excessive food intake. A wise attempt to control your weight is simply to watch what you eat.
You really need the spirit to keep up the struggle to achieve your idle weight, although it sounds so simple and clear. You may have to discard your favorite foodstuff and feel unhappy in the beginning. But, you will get used to it. Time will help you.
The basic of your diet is limiting the amount of saturated fat and cholesterol that you eat, just eat the needed calories that maintains a ideal healthy weight, increase the intake of water soluble fiber containing foodstuff (oatmeal, kidney beans and apple are good sources) and last but not least is to add cholesterol lowering food such as plant margarine and fish oil.
Add your knowledge about food. This will enable you to select among good and bad stuff. You should know what are the fat and cholesterol containing foodstuff as well as the kind of food that can enhance your health. If you like meat very much and find it hard to discard, there are meats that contain less fat and cholesterol compared to other meats. I am sure you know that.
A dedicated hypertension diet called the Dietary Approaches to Stop Hypertension or DASH diet has been officially used as a guideline for an eating plan to lower blood pressure and reduce cholesterol without medication. The Dash Diet is the diet recommended by the National Institute of Health (NIH) for lowering blood pressure
The DASH diet is rich in fruits, vegetables, low fat or nonfat dairy, is low in sodium, and includes lean meats, fish and poultry, grains, nuts and beans. It will help lower cholesterol and will support healthy weight loss. It is flexible enough to meet the lifestyle and food preferences of most people. > More about the DASH Diet >
As a part of your attempt to manage weight, it is very fortunate that today you do not need to stick to a very tight diet, since you can naturally loose weight by eating healthy food. Just enjoy your daily food, healthy and delicious.
Start exercising
The importance of exercising in relation with hypertension has been discussed earlier. Physical exercises, in relation with weight management should work together with a controlled diet, the DASH Diet in particular.
Fat residual is the remaining fat after our body system has taken the necessary amount for normal metabolism. Unused fat is usually deposited in our body cells of particular parts of the body, e.g. stomach, hips, upper arms and legs. Excessive fat deposit causes overweight. Thus, the best way to avoid this happening is to burn it by doing exercises.
As mentioned earlier exercising is also beneficial in shaping your health in general. It makes the whole body work; muscles, organs, cells, systems, processes all together in harmony to keep your body fit and ready to do things for a better life. > More about exercising and hypertension >
The Body Mass Index and Your Ideal Weight
Managing your weight means to reduce, or to increase and keeping it at your ideal weight. The ideal weight is measured through the Body Mass Index (BMI) which is used to evaluate body weight relative to height. You can use BMI to find out whether you are underweight, normal weight, overweight, or obese. You can use the BMI table to determine your BMI. > Go to The Body Mass Index table >
If you are in the overweight category, it is most likely that you need to manage your diet and exercise more. Reduce fat and carbohydrate intake, while start doing some simple exercises like jogging or bicycling. Believe me, result will show in 2 months at the maximum. I know that because it is my experience.
A doctor’s help is needed, since more serious actions should be taken for those in the obese and extreme obesity category. Strict diets and an intense fat loss program is the common treatment with should be under a close supervision of a doctor or nutritionist. The doctor may add some medicines to suppress appetite and some fat burning supplements. An obese person tends to possess a high risk of heart disease, diabetes, high blood pressure which makes the treatment of obesity more complicated.
Valuable tips to reduce weight
- It should be realized that everybody has a different body shape. The right type of diet or exercise program for you may not be suitable for others. If there is any doubt, consult your nutritionist or personal trainer to find the appropriate diet or exercise program for you.
- Start reducing the consumption of calories, salt, oil and fats. Replacing a glass of soda with a glass of water will reduce as much as 150 calories. So far, plain water is still the best in replacing other drinks to reduce calorie.
- Avoid spicy food and too much salt. In males, spicy and oily food will significantly affect the accumulation of fat at the belly area. While in females, the upper legs, hip and buttock are the critical areas.
- There three main reasons to gain weight; a late dinner (too close to bedtime), excessive calorie intake and lack of exercise.
- Exercise frequently, since exercising will speed up your metabolism to adjust to a normal level that burns fat optimally. Lack of exercise will cause the slow down of metabolism which leads to the accumulation of calories. The surplus of calories will then be transformed to fat.
- Speeding up your metabolism can be done by means of cardiovascular exercise, weight training in particular. Sit-up is one example. You may as well increase the frequency of eating. If you usually have 2 - 3 meals per day, change this to 4 – 5 times but in smaller portions or 3 reduced meals plus 2 healthy snacks
- Drink herbal tea which is known to be effective to reduce fat.
- Limit high carbohydrate consumption to minimize the transformation of sugar to fat at night while you sleep
Reading Suggestion for Reducing Weight:
The Biggest Loser: 6 Weeks to a Healthier You: Lose Weight and Get Healthy For Life! You may as well read this book that will guide you with a 30-day plan that will kick off your weight loss and help you build new, healthy habits.
Book Overview
The Biggest Loser: “6 Weeks to a Healthier
You” brings
the Ranch into your home and gives you the same tools, medical advice,
nutrition tips, and exercise instruction that the contestants receive there. In
just 6 weeks, you can change your future and make strides toward preventing and
reversing conditions such as diabetes, heart disease, and hypertension. You’ll
also learn how to:- Boost your mood and brainpower with simple yoga poses and omega-3 rich foods like the Veggie Cheese Omelet and Mexican Turkey Burger.
- Protect yourself from colds and flus by enhancing immunity with the power of vitamins A and C, found in the Southern Start breakfast and Fire-Roasted Tomato Soup.
- Cut your cancer risk with strength training and the power antioxidants, like those in the Bye-Bye Blues Smoothie and Berrylicious Oatmeal.
- Help prevent heart disease by getting plenty of aerobic exercise and trimming saturated fat from your diet with lean protein dishes like the Sweet Pepper Chicken Sandwich and Egg White Bites.
- With delicious recipes, easy-to-follow meal plans, and 6 weeks of exercises to get you moving, The Biggest Loser: 6 Weeks to a Healthier You helps you lose pounds—and gain a lifetime of good health.
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