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Why Weight Control is Essential to Hypertension Management
May is Hypertension Awareness Month, a perfect time to learn more about one of the most common — and dangerous — health conditions affecting people today: high blood pressure, also known as hypertension.
Studies show that obesity is responsible for up to 78% of cases of essential hypertension – that’s high blood pressure that isn’t due to an underlying health problem like kidney disease.
At Wake Family Medicine, we want to help our patients understand how everyday choices that contribute to maintaining a healthy weight can make a substantial difference in controlling blood pressure and improving overall health.
Understanding hypertension
Hypertension appears when the force of blood pushing against your artery walls is too high. Over time, this extra pressure can damage your blood vessels and organs.
It increases your risk of serious problems like heart disease, stroke, and kidney failure, often without showing any warning signs. That’s why it’s sometimes called the silent killer.
The good news? Hypertension is manageable and, in many cases, preventable through healthy lifestyle choices. One of the most critical steps is controlling your weight.
How weight affects blood pressure
Carrying extra weight means your heart has to work harder. That added effort raises your blood pressure and puts more stress on your arteries. It also increases inflammation, which can further damage your blood vessels.
Studies show that even modest weight loss — just 5 to 10 pounds — helps lower blood pressure. If you’re overweight or obese, losing weight is often one of the most effective ways to bring your numbers down.
Why weight gain raises your risk of hypertension
Gaining weight, especially around your waist, affects how your body handles insulin, sugar, and fat. This can lead to other problems like type 2 diabetes and high cholesterol, which also raise your risk of heart disease.
Also, fat cells don’t just sit there; they release hormones and other substances that can increase blood pressure. And when your body stores too much fat, it can affect how your kidneys function, making it harder for them to remove extra sodium and fluid. That means more fluid in your blood vessels and higher blood pressure.
Healthy weight for healthy blood pressure
A tool we often use to calculate healthy and unhealthy weight ranges is body mass index (BMI). It’s a number based on your height and weight. A BMI between 18.5 and 24.9 is typically healthy for most adults.
But BMI doesn’t tell the whole story. At Wake Family Medicine, we also look at where your body stores fat, how active you are, your eating habits, and your personal health goals.
Tips to manage your weight and lower blood pressure
You don’t have to go on a crash diet or run a marathon to start seeing results. Small, steady changes can lead to considerable improvements. Here are a few tips to help you on your journey:
Eat more whole foods
Prioritize fruits and vegetables, whole grains, and lean proteins. Cut back on salty, fried, or processed foods.
Watch your portion sizes
Too much food on your plate leads to overeating and weight gain. Use smaller plates and stop eating as soon as you feel full.
Drink more water
Sugary drinks and alcohol can add extra calories and raise your blood pressure.
Be more active
Aim for no less than 30 minutes of moderate activity five days a week. If that feels like too much, start with 10 minutes a day and build up.
Get enough sleep
Poor sleep affects your metabolism and makes it harder to control your weight and blood pressure.
Manage stress
Deep breathing, meditation, and talking with a counselor can all help.
Weight control isn’t easy, but you don’t have to go through it alone. At Wake Family Medicine, we’re here to support you with personalized advice, medical guidance, and encouragement every step of the way.
When you enroll in our weight loss program, we check for any medical conditions that could hinder your progress, such as hypothyroidism, and treat them accordingly. We also offer scientifically tested diet supplements, including:
- Healthy Transformation® Ketogenic Meal Replacement
- Healthy Transformation® Balanced Meal Replacement
- Bariatric Advantage® Calcium Citrate Chewy Bites
Whether you’re trying to prevent hypertension or already living with high blood pressure, taking control of your weight is one of the best things you can do for your heart and your health.
If you haven’t had your blood pressure measured recently, Hypertension Awareness Month is the perfect time to check your numbers and weight. Call Wake Family Medicine or complete the online form, and we’ll design a weight loss plan that works for you.
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