High blood pressure and weight loss
Dear Donovan,
I have high blood pressure and I was told to lose some weight; however, at the same time I’m told not to exercise too hard as the pressure may go up and affect me. Also, I’m not sure what healthy foods to consume. I stay off salt, but I’m told too much citrus foods can elevate my pressure too. Can you advise me as to the best route to take with regards to these concerns?
Hypertension, also known as high blood pressure, is a long-term medical condition in which the pressure of blood in the arteries is constantly elevated. Our blood pressure is determined by the amount of resistance to the blood flow in the arteries. In a way, the more blood the heart pumps and the smaller the arteries, the higher the blood pressure will be. High blood pressure is known as the silent killer because it is possible to have high blood pressure for a long time without any signs or symptoms.
Long term high blood pressure is a major risk factor for coronary heart disease, stroke, heart failure and chronic kidney diseases. Blood pressure is usually expressed by two measurements. These are the systolic and the diastolic pressure, which represent the maximum and minimum pressure in the arteries. The normal blood pressure while we are at rest is usually in the range of 100-140 mm/ Hg. It should also be noted that 90 to 95 per cent of high blood pressure cases are due to non-specific lifestyle and genetic factors.
Lifestyle factors which increase the risk of hypertension include excess salt and fat in the diet, obesity, smoking, and excess alcohol consumption. Lifestyle changes including weight loss, decreased salt intake, exercise and a healthy diet can usually help to control and prevent high blood pressure. Being overweight can make you more likely to develop high blood pressure compared to you being at the desired weight. Even a small amount of weight loss can help to prevent and control hypertension.
In order to lose weight, you will have to reduce your calorie-burning processes. This can be achieved by proper diet and exercise. In terms of diet, you should choose foods that are high in fibre. These include fruits, vegetables, peas and beans, as well as whole grains. These should be consumed as opposed to highly processed foods such as cereals, pasta, rice and bread. It is very important that you choose whole-wheat instead of processed starches.
In general, avoid choosing starchy foods which are white in colour. In addition, it is also good to keep a food diary. This will give an idea of the kinds of food you are eating and whether you need to make any adjustments. Also, try to limit your serving size.
Exercise is also important in your weight loss process as well as helping to control your high blood pressure. However, going at a moderate pace is necessary. You should also ensure that you drink adequate fluids. Doing vigorous exercises can make you lose a lot of fluid and result in the blood pressure increases. Vigorous exercise can also cause persons with hypertension to feel dizzy and light-headed. Exercise is important, but you have to go at your own pace.
I have not seen any studies suggesting that citrus fruits can elevate blood pressure. However, studies that I have seen have shown that citrus fruits contain Vitamin C and potassium and are also low in sodium. In addition, citrus fruits contain antioxidants, vitamins and essential nutrients. They also help to reduce cholesterol, which is helpful in controlling blood pressure.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.
