Obesity is still a growing concern across the world, creeping slowly into many lives. Obesity is a health problem related to the body that results in excess accumulation of fats. Obesity aggravates many health problems if not treated earlier, such as cardiovascular diseases, diabetes, higher cholesterol levels, heart diseases, obesity-induced hypertension, etc.
The article talks on how to avoid obesity-induced hypertension since it is one of the main health problems found in obese people.
Preventive Measures To Avoid Obesity-induced Hypertension
1. Maintaining A Normal Weight
Nowadays, weight loss is prevalent among many people with many websites, classes soaring with weight loss tips and hacks. It is not just whether you are overweight, but also it is important that how much fat you are carrying increases the risk of high blood pressure. Keeping an ideal weight and maintaining it is key to prevention. All types of fat will be reduced by weight loss. Every kg drop in weight reduces SBP by 5-10 points of mm of Hg.
2. Dietary Modification
- High Fibre Diet: Diet High in soluble and insoluble fiber is very important. Include fruits and vegetables in your diet. Flaxseeds and almonds are good insoluble fiber as well as omega 3 fatty acids. Foods like garlic act as a vasodilator. Oatmeal is low in sodium and high in fiber. Fresh veggies are high in potassium.
- Eat more proteins: Protein helps in boosting metabolism, which promotes weight loss and reduces visceral fat.
- Avoid refines carbs as excess sugar tends to visceral fat storage.
- Include foods like garlic which acts as vasodilator and
- Avoid eating packaged and processed food as they contain excessive fats as well as salt.
- Avoid eating in hotels as it can contribute to increasing your triglycerides.
3. Regular Exercise
While doing exercise, blood vessels dilate in order to supply oxygen and nutrients to the working muscles. After exercising, blood vessels remain relaxed for a longer time. That makes your heart easier to pump blood through the body. Start slowly and progress gradually. Safety and comfort are important. Regularly and regular exercise over 12 weeks and after 10 kg weight loss, shows a decrease in SBP by 10 mm of Hg and DBP by 8 mm of Hg.
4. Reduce Salt Intake
Increased salt intake directly affects high blood pressure. Excessive salt causes volume expansion of blood. It increases water retention and increases sodium reabsorption. Only 1 teaspoon salt or 2000 mg of sodium used in food is advisable. Limit all processed foods and salted food items.
5. Restrict/Minimize Alcohol And Tobacco Consumption
Consuming alcohol or tobacco causes chemical stress on the body. Thus, it increases blood pressure. If you have weight issues, it is advisable to stop or limit drinking more than two glasses of alcohol and smoking tobacco to avoid obesity-induced hypertension.
6. Periodic Health Checkups And Proper Medication
Hypertension needs medicines for regulating and normalize high blood prsseure. Never miss your medications. And the proper dosage of medicine should be taken as per physicians’ advice. A periodic health checkup is necessary. As blood pressure is not static, it fluctuates with different emotions and physical activity.
7. Stress Management And Regular Sleep Cycle
Some stress hormones like cortisol increase the fat-storing capacity of the body and cause central obesity. Since central obesity is directly linked to obesity-induced hypertension, it becomes imperative to manage stress. You can also take a home massage.
Each extra pound of fat requires approximately one-mile extra blood vessels. That causes the heart to pump more blood and beat more than usual. This extra burden on the heart can lead to exhaustion of the heart muscles. Also, left ventricular hypertrophy can be produced in obese people due to more blood pumping. Hypertension may lead to many risky diseases like heart attacks and strokes.