High Blood Pressure and Weight Management The weight and blood pressure connection
A new way of eating Here’s how to eat and get on your way to a lower weight.
As your body weight increases, your blood pressure rises. Keeping your weight in a healthy range is important to getting your blood pressure down. It’s also good for your overall health and well being.
1. Choose foods low in calories and fat. 2. Choose foods high in starch and fiber. 3. Limit serving sizes. 4. Cut back on snacks. (If you do snack, make it fresh fruit or air-popped popcorn without salt or butter.)
If you are overweight, your doctor will most likely advise you to lose weight. To do this, you need to use up more calories than you eat. If you cut back on your calorie intake by 500 calories a day and do some exercising, you can lose about 1 pound a week.
5. Increase your physical activity. The amount you eat is important, as well as what you eat. Take smaller helpings of high calorie, high fat foods. Take larger helpings of foods that are high in fiber (this tends to make you feel full). Follow these tips to reduce the fat in your diet:
The most long-lasting and best way to lose weight is slowly. By losing weight, you will decrease the amount of work your heart has to do and make it easier to control your blood pressure.
• Use food labels to help you identify foods that are high in fat, cholesterol and sodium • Eat more fish and lean cuts of meat • Use less cream and cheese sauces • Use skim milk, 1% milk or evaporated skim milk instead of whole milk or 2% milk • Eat more fruit and vegetables
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Pritchett & Hull Associates, Inc. Bringing Patients & Health Together ®
Atlanta, GA
800-241-4925
Product # 383
What You Should Weigh! Your goal is to get your weight within a healthy range. A healthy range for you is determined by your height and your body mass index (BMI). You want you BMI to be less than 25.
Your BMI score is:
23 24 25 26 27 28 29 30 31 Your Weight (pounds)
60"
118 123 128 133 138 143 148 153 158
61"
122 127 132 137 143 148 153 158 164
62"
126 131 136 142 147 153 158 164 169
Use this BMI Chart to help you know what you should weigh.
63"
130 135 141 146 152 158 163 169 175
64"
134 140 145 151 157 163 169 174 180
To use this chart, find your height in inches down the first column. Then look across that line and find your weight. If you are between two weights, use the one you are closest to. Then look up to the BMI score at the top of that column. This is your BMI score.
65"
138 144 150 156 162 168 174 180 186
66"
142 148 155 161 167 173 179 186 192
67"
146 153 159 166 172 178 185 191 198
68"
151 158 164 171 177 184 190 197 203
69"
155 162 169 176 182 189 196 203 209
70"
160 167 174 181 188 195 202 209 216
71"
165 172 179 186 193 200 208 215 222
72"
169 177 184 191 199 206 213 221 228
73"
174 182 189 197 204 212 219 227 235
74"
179 186 194 202 210 218 225 233 241
75"
184 192 200 208 216 224 232 240 248
76"
189 197 205 213 221 230 238 246 254
Example: If you are 5 foot 8 inches tall (5 x 12 = 60 + 8 = 68 inches) and you weigh 168, look across the line that shows 68”. Your weight falls between 164 and 171. You would use 171, because 168 is closer to 171 than it is to 164. In this example, your BMI score is 26.)
Your Height (inches)
If your BMI is between 25 and 29, for your height, you are overweight. If it is over 29, you are obese.
*From the National Heart, Lung and Blood Institute
Pritchett & Hull Associates, Inc. Bringing Patients & Health Together ®
Atlanta, GA
800-241-4925
Copyright © 2000-2010 Pritchett & Hull Associates, Inc. DO NOT DUPLICATE.