High Blood Pressure: Weight Control

What is high blood pressure?

High blood pressure, also called hypertension, is a condition in which your blood pressure is consistently higher than normal.

Normal blood pressure ranges up to 120/80 ("120 over 80") but blood pressure can rise and fall with exercise, rest, or emotions. The pressures are measured in millimeters of mercury. The upper number (120) is the pressure when the heart pushes blood out to the rest of the body (systolic pressure). The bottom number (80) is the pressure when the heart rests between beats (diastolic pressure).

• Healthy blood pressure is less than 120/80.
• Pre-high blood pressure (prehypertension) is from 120/80 to 139/90.
• Stage I high blood pressure ranges from 140/90 to 159/99.
• Stage II high blood pressure is over 160/100.

Three or more blood pressure readings higher than 140/90 indicate high blood pressure.

How is high blood pressure affected by weight?

One of the most important causes of high blood pressure is overweight. Excess weight puts stress on the heart and lungs, forcing them to work harder. Water retention (usually from eating too much salt) also raises blood pressure.

How is high blood pressure treated with weight control?

If you are overweight, change your eating habits so that you lose 1 to 2 pounds a week until you reach your ideal weight. Even a modest weight loss of 5 to 10 pounds can help your blood pressure. Your diet needs to be low in fat, cholesterol, and salt. Limit the amount of alcohol you drink.

A regular, moderate exercise program helps to control your weight. Exercise has many benefits besides weight loss. It increases your metabolism and burns up calories, thereby causing weight loss, reducing stress, and promoting good health. Exercise also lowers your cholesterol and blood sugar levels. Ask your healthcare provider for recommendations for an exercise program that is right for you.

How long will the effects last?

If you are overweight and have high blood pressure, you will need to control your blood pressure throughout your life. This will require lifelong blood pressure monitoring and treatment.

Community agencies and commercial programs are available to help you lose weight. Other support services and treatments that have been helpful to many people include:

• motivation and behavior modification courses
• group therapy
• nutrition counseling.

How can I take care of myself?

Follow the treatment plan prescribed by your healthcare provider. In addition:

• Stop smoking.
• Eat healthy, well-balanced meals that reduce your calorie intake enough for you to lose 1 to 2 pounds a week to reach and maintain normal weight.
• Reduce the salt, fat, cholesterol, and caffeine in your diet. Consider following the DASH diet. This diet is low in fat, cholesterol, red meat, and sweets. It emphasizes fruits, vegetables, and low-fat dairy foods. The DASH diet also includes whole-grain products, fish, poultry, and nuts.
• Learn to use deep breathing and relaxation techniques to reduce stress.
• Exercise regularly, according to your healthcare provider's instructions.
• See your provider regularly to have your blood pressure checked. Consider buying a home blood-pressure monitor.

What can I do to help prevent high blood pressure?

To help prevent high blood pressure, you can:

• Maintain your ideal weight.
• Exercise regularly.
• Stop smoking, for general good health.
• If you choose to drink alcohol, do so in moderation. Moderate drinking means up to 1 drink a day for women and up to 2 drinks for men. A drink equals 12 ounces of regular beer, 5 ounces of wine, or 1 and 1/2 ounces of 80-proof distilled spirits such as whiskey or vodka.