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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