How Losing Weight Can Help You Control High Blood Pressure

Hypertension — often referred to as high blood pressure — is a common but serious condition. Obesity is one of the main risk factors for hypertension and accounts for as many as 78% of primary hypertension diagnoses. 

While that statistic may seem alarming, there’s a silver lining. Losing weight can help you control your blood pressure and, in turn, reduce your risk of the serious complications of hypertension.

Dr. N'Dama Bamba, MD, MPH, and our team not only help you manage chronic conditions like hypertension, but we can also help you lose weight in the process.

In the spirit of Hypertension Awareness Month, read on to find out how losing weight can help you control your blood pressure and how the Dr. Bamba's Health and Medical Center team in Glen Burnie, Maryland, can help you achieve your health goals.

Understanding the link between high blood pressure and weight

Excess body weight, particularly in the abdomen, is closely linked to the development of hypertension. 

Belly fat is called visceral fat because it forms around your viscera — the large organs in your body, such as your heart and stomach. This type of fat is particularly dangerous because it produces toxins like cytokines. Cytokines (inflammatory substances) increase your risk of developing heart disease.

Not only does visceral fat produce toxins that boost your risk of heart disease, but the excess weight also contributes to heart issues in another way. Carrying extra weight strains your heart and blood vessels, leading to elevated blood pressure levels. 

How losing weight helps control your blood pressure 

Losing weight helps control your blood pressure levels by decreasing the strain on your heart and blood vessels and reducing your blood volume. 

Weight loss lowers blood volume by reducing the amount of adipose tissue (fat cells) in the body. Adipose tissue is metabolically active and requires oxygen and nutrients supplied by the bloodstream. When excess fat is lost, the body's overall demand for oxygen and nutrients decreases, leading to a reduction in blood volume. 

This decrease in blood volume reduces strain on the heart and blood vessels and helps lower blood pressure.

Losing weight also controls blood pressure. When you eliminate excess fat, you decrease the production of the cytokines that contribute to hypertension.

Additionally, weight loss improves insulin sensitivity and metabolic function, reducing the risk of diabetes and metabolic syndrome—both of which are closely linked to high blood pressure.

Tips for losing weight safely

Now that we’ve covered how losing weight can help control blood pressure, let’s review Dr. Bamba’s top tips for losing weight.

Adopt healthy eating habits

Focus on consuming a balanced diet rich in fruits and vegetables (the more fiber, the better!), 100% whole grains, lean proteins, and healthy fats. Not only do these foods help you lose weight, but they’re also good for your entire cardiovascular system.

 Limit your intake of alcohol, processed foods, sugary beverages, and high-sodium foods.

Exercise regularly 

Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Muscle-strengthening activities should be added two or more days per week.

The American Heart Association shares that adults who log 300 minutes of exercise per week experience the most significant heart-related benefits.

Behavioral practices

Practice mindful eating, portion control, and stress management techniques to support long-term behavior change and sustainable weight loss.

Medical supervision

Losing weight isn’t always easy. Sometimes, hormonal imbalances make your efforts seem like they’re not paying off. That’s where medical weight loss with Dr. Bamba assists. Medical weight loss accounts for any underlying conditions that may impede your weight loss efforts.

Medical weight loss may include:

• Tailored exercise programs
• Nutrition counseling
• Behavioral therapy
• Medication management
• Weight loss medications, including appetite suppressants 

Dr. Bamba also recommends routine health checks to make sure you’re making progress, reaching your goals, and lowering your blood pressure levels.

What can you do this May?

If you’re overweight and have hypertension, Hypertension Awareness Month is the perfect time to recommit to your weight loss efforts to help control your blood pressure.

To get help with your weight loss or managing your blood pressure, call our Glen Burnie, Maryland, office at 443-493-7760. You can also use our online tool to schedule your appointment.