Weight, Calories, and Your Blood Pressure

Nina
Ghamrawi
Aug 10, 2021
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As your body weight increases, your blood pressure can rise. This is simply because more body weight just means your heart needs to work harder to move you. In fact, being overweight can make you more likely to develop high blood pressure than if you are at your desirable weight. About 70% of adults in the United States are overweight. You can reduce your risk of high blood pressure by losing weight, thereby putting less strain on your heart.

If you're already trying to exercise and eat right, but you're still having trouble losing weight, the issue might be in the details. It is important to consume the appropriate amount of calories with a healthful balance to maintain a healthy weight. To help, read nutrition labels on food, and plan for success with sample menus and other heart-healthy recipes.

To lose weight, follow the DASH eating plan and try to reduce your total daily calories gradually. Talk with your Dietitian or Diabetes Educator before beginning any diet or eating plan.

General tips for reducing daily calories include:

Try this sample of a meal plan to help you get started.

Sample 1800 Calorie Menu

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Snack (anytime)

*To further reduce sodium, don't add salt when cooking the oatmeal.

Tips for Lifelong Success

When changing lifestyle habits, it is normal to slip off track occasionally. Follow these tips to get you back on track.