How to Lose Weight if You’re Hypertensive

Losing weight if you are hypertensive can make a lot of difference, because it lowers the risk of complications of the disease and it will make managing your blood pressure a lot easier. While practicing good eating habits and having regular exercise might sound so easy, these are difficult tasks for some people.

Talk to Your Doctor
You will need a lot of support and encouragement to lose weight, so start by talking to your doctor or your healthcare team in Singapore before undertaking such a task. You are not supposed to just stop eating certain food to lose weight, because your body will still need nutrients and vitamins from a variety of sources. An ideal diet for a hypertensive will consist of the following: whole grains, fruits and vegetables, low-fat dairy food, legumes and nuts, non-tropical vegetable oils, and skinless fish and poultry. You should also avoid taking medication, supplements, and vitamins that your doctor is not aware of.

Determine the Ideal Weight
You are considered overweight if your body mass index (BMI) exceeds 25. Obesity can place you at risk for various heart complications, as well as diabetes and other diseases. Maintaining an ideal weight has proven to have improved blood pressure in various studies of both hypertensive patients and non-hypertensive individuals. Weight and fat mass are even considered determining factors when predicting the likelihood of developing hypertension in people. Ideally, the waist circumference should not exceed 102 cm in men and 88 cm in women.

Determine the Best Diet Plan
Your doctor will encourage you to prepare your food so that it will be easier to monitor what type of food you’re eating. As a hypertensive, you must avoid the following food: high-sodium content, trans fat and saturated fat, red meat, sweeteners or added sugar, and high sugar content. If you need to buy food from the shops, you should practice reading the labels to avoid food high in trans-fat, saturated fat and sodium, which can all increase cholesterol levels and blood pressure.

Exercise Properly
Before starting any exercise regimen, you also have to consult your doctor, especially if you have other pre-existing medical conditions like heart problems. You might be asked by your doctor to monitor your heart rate (there are tools you can equip on your wrist for this) while you’re exercising and resting to get a good comparison of what physical activities do to your body. Once your doctor has determined the ideal training heart rate, your exercise routine should be within 50% to 85% of your maximum heart rate.

Monitor Your Blood Pressure
Lastly, you need to monitor your blood pressure regularly using a bicep monitor and to record the results in a diary so you can show it later to your doctor. Take note of the following numbers:

• Normal: 120/80 or less
• Prehypertension: 120/80 to 139/89
• Hypertension: 140/90 to 160/100 or higher
• Hypertensive Crisis: 180/110 and higher

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