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High blood pressure in obesity

With obesity, the risk of cardiovascular disease, and, accordingly, increased pressure, increases markedly.

Increased human weight is fraught with stroke, coronary insufficiency and other cardiovascular diseases.

The relationship between weight and blood pressure in humans

Exceeding the normal weight of a person by only 10%, which is real obesity, in fact, does not significantly increase the likelihood of death from cardiovascular diseases. Years of research have shown a strong link between obesity, overweight and heart disease.

It has been proven that obesity, being a risk factor, further enhances the impact of other dangerous factors on the development of cardiovascular diseases. This, first of all, includes, but in addition, additional dangers can also include insulin resistance, in which the ability of cells to break down glucose disappears, as a result of which it accumulates, as well as abdominal obesity.

The link between being overweight and type 2 diabetes is very strong, and obesity is inextricably linked to various hormonal abnormalities, such as a decrease in growth hormone, insulin resistance, increased cortisol secretion, a decrease in testosterone levels in men and an increase in women. Dishormonal deviations are fraught with menstrual disorders, impotence and a number of other pathological conditions.

However, one of the most dangerous complications of obesity is. In adults with increased fatness, the effect high pressure in the blood, almost three times higher than in people with normal weight. High blood pressure, coupled with obesity, is clearly considered a risk factor for heart disease.

Obesity contributes to a decrease in the level of "good cholesterol" and an increase in the level of "bad cholesterol" in the blood, an increase in the level of triglycerides. This is a direct path to heart disease and atherosclerosis.

High blood pressure is considered to be 140/90 millimeters of mercury, while it is possible to assume the presence of hypertension with a high degree of probability. It should be borne in mind that until the age of eighty, the systolic index increases, and the diastolic index grows until the age of about sixty years, after which it stabilizes and may even decrease slightly. The value of blood pressure depends on many, even unrelated factors, so it should be measured regularly for at least one to two weeks.

Symptoms of arterial hypertension include:

• cardiopalmus;
• sensation of heat and hot flashes;
• dizziness;
• headache;
• redness of the skin of the face;
• flashing "flies" before the eyes and ringing in the ears;
• fatigue and shortness of breath.

How does being overweight affect a person's health?

The first at risk are people over the age of thirty who have problems with overweight. The prevalence of hypertension increases with age and the contributing factors here are overeating, excessive consumption of alcohol and salt, unfavorable heredity, sedentary lifestyle.

First of all, excess weight is an unfavorable factor for the development of essential hypertension, and additional factors The risks here are magnesium and calcium deficiency, genetic predisposition, alcohol abuse, stress, low physical activity and a number of others.

Complications of hypertension are the progression of atherosclerosis, leading to the appearance of atherosclerotic plaques on the walls of blood vessels and a decrease in the lumen of the arteries, coronary heart disease, and the combination of these factors quickly leads to heart failure. With arterial hypertension and problems with pressure, blood flow in the legs is disturbed, which is fraught with intermittent claudication. It manifests as pain in calf muscles when walking and even to amputation of a limb in a severe phase.

It is very important for patients with arterial hypertension to give balanced nutrition Special attention. Food should be eaten in small portions at least four to six times a day, while the diet should include foods high in magnesium and potassium (carrots, walnuts, parsley). in the diet should be strictly limited. It is important that the food should be low-calorie, but various strict diets and prolonged fasting should not be allowed.

Increased arterial pressure is the main symptom of hypertension. There are many various reasons of this phenomenon, one of which is obesity. We can safely say that excess weight and pressure are almost always related.

However, increased body weight not only leads to an increase in tonometer readings, but also affects the normal functioning of other human systems and organs. Indeed, as a result of hypertension caused by obesity, many “components” of the body can suffer, which can cause the development of serious diseases that pose a direct threat to human life.

To make it easier to understand how much body weight is exceeded in people, a special classification of obesity was introduced, which is divided into three stages:

1. Stable - there is no obvious weight gain.
2. Progressive - it is characterized by an abrupt or slow, but regular increase in mass.
3. Residual - a condition that occurs after the development of a persistent decrease in weight indicators in a person.

In addition, excess weight is divided into several degrees of obesity, which are calculated according to the body mass index (BMI - it can be identified using scales and tables compiled by doctors) - it can be determined using a percentage increase in indicators:

Those wondering if extra weight affects blood pressure should take into account that even a couple of extra pounds leads to an increase in blood pressure (although this is only a few millimeters of the tonometer scale, over time this value can become much higher).

A person can independently determine whether he is overweight using special formulas for determining BMI, which should normally be 20-25. To calculate BMI, we divide the actual body weight by height, expressed in meters and squared.

After the BMI index is revealed, you need to compare the result with the above table, according to which it is possible to identify your own degree of obesity. After all, if a person is overweight, he gets used to his own body weight and no longer pays attention to them, believing that his weight fluctuates within the normal range.

Those who will experience this problem should take measures to normalize their weight. With a low degree of obesity, it is enough to spend a fasting day once a week, while in other cases it may be necessary to diet and perform exercise and regular medical supervision.

As mentioned above, excess weight and high blood pressure are closely related. Even a 10% increase in body weight is enough to significantly increase the risk of hypertension. That is why, in order to cope with the disease in the presence of obesity of any severity, it is necessary first of all to apply all measures to reduce weight.

When losing weight within 5-6 kg, a hypertensive person will notice a decrease in the systolic (upper) indicator of the tonometer by 5 units, and diastolic (lower) - by 2 mm Hg. Art.

If you do not start to deal with fullness in a timely manner, then in addition to hypertension, you can expect such severe consequences for health like:

• Stroke of the brain.
• progressive atherosclerosis.
• Diabetes.
• Heart failure.
• Thrombosis.
• Violation of the kidneys.
• Intermittent lameness.
• Thrombosis.
• Myocardial infarction.

It also increases the load on the joints and the musculoskeletal system. All these diseases seriously complicate the life of a hypertensive patient. Therefore, in order to prevent their development, it is required to take appropriate measures, controlling one's own body weight, regardless of age.

Excess excess body weight in the body occurs when the metabolism is disturbed in it. If a patient has overweight and hypertension together, then the patient is recommended to lose weight as a therapeutic therapy. After all, the effect of obesity on the body during arterial hypertension carries a serious health hazard.

Frequent consumption of junk food causes a rapid accumulation in the body of bad and dangerous cholesterol for the circulatory system, which is the basis of atherosclerotic plaques. They settle in the inner part of the vessels on their walls, gradually accumulate and cause narrowing of their lumen. As a result, there is a breach normal operation circulatory system, the pressure in the arteries increases, and the heart ceases to fully cope with the increased load.

Against the background of this pathology, blood clots can appear in the vessels, which completely block the blood flow, which over time will cause a hypertensive crisis, stroke or heart attack.

Excess weight is the source of many people. As you know, disruption nervous system, frequent stress, anxiety and unrest can provoke a jump in blood pressure.

If you manage to reduce weight by removing extra pounds, then high pressure indicators will also fall. However, it is necessary to get rid of the increased weight gradually, because if the kilograms disappear quickly, then there may also be sad consequences for the body.

The basic rule of gradual weight loss is that within 6 months-1 year you need to lose about 10% -20% of the initial body weight. In this way, it will be possible to throw off unnecessary "ballast", and also not to dial it again.

If weight loss is too fast, it will negatively affect your well-being, as the body will experience severe stress and will try to recover when taking any food, thereby accumulating reserves. Therefore, you should not follow fast diets, since the body will suffer and weaken due to a hunger strike, and the kilograms lost with such an effort will quickly return.

The ratio of these indicators is directly affected not only by gender and age, but also by the type of figure. The physique of people is divided into the following types:

1. Asthenic (otherwise thin-boned). People with a figure of this type are thin-boned, they have a long neck, upper and lower limbs, as well as underdeveloped muscle tissues. Such a person is quite active - even while maintaining a good diet, he will weigh little.
2. Normosthenic (normal physique). People of this type have a correct and proportional figure.
3. Hypersthenic (broad-boned). In this case, the body parameters are somewhat larger than those of the first two types of figure structure - wide rib cage and shoulders, as well as heavy bones (so if a person is thin, due to the high bone mass, he will big weight, which according to BMI will say about the degree of obesity). People of the hypersthenic type are prone to rapid weight gain, so they need to control their own body weight.

The norms of body weight in children and young people are rather relative values, since these indicators are influenced by the age of the child, heredity and lifestyle. That is why, when calculating BMI in children, it is worth taking into account tables that were developed less than a decade ago.

In this table, the three middle columns reflect the normal and healthy ratio of human body parameters, and in the columns “high” and “low”, the indicators depend on the individual characteristics of the person. Be sure to contact the doctor if your data or the child's performance falls under the numbers written in the extreme columns - "very high" and "very low".

Scientists have developed formulas with which you can determine the correct weight in a person:

Scientists have proven that as the body grows older, weight most often increases, which is a normal phenomenon that occurs at the physiological level. Paul Brock's formula also takes this point into account - if before the age of 40 2 kg are considered superfluous, while for those who are older these 2 kg are normal and not excessive.

Some experts in the calculation correct parameters I advise you to use this formula: the mass of a person \u003d 50 + 0.75 (P-150) + (B-20): 4. But since all people are individual, it happens that as a person grows up, he will not gain excess weight and then this calculation will be wrong.

Safe weight loss methods

Since the effect of excess weight on blood pressure is a long-proven fact, no one will argue with the fact that in order to reduce blood pressure need to lose weight. However, you should not go to extremes and abruptly refuse food, sit on strict diet Or just drink water. After all, in such ways the body will do more harm than good.

Also, we must not forget that obesity can lead not only to the use of high-calorie foods, but also to metabolic disorders, lack of vitamins and minerals. nutrients. For example, iodine deficiency in the body can cause these disorders, so you need to urgently restore its amount. That is why, which will have an impact not only on excess body weight, but also reduce blood pressure.

In order for the scales to show a decrease in kilograms over and over again, you can use the following recommendations that will allow you to lose weight correctly and safely for health with hypertension:

1. You should gain a certain number of calories per day, which will be completely consumed (at the same time, the days should not differ, that is, you need to regularly carry out such a scheme for gaining and burning calories).
2. Eat food only when the body needs it.
3. If the feeling of hunger overcomes throughout the day, then you need to eat 6 times a day, but in small portions.
4. Dinner no later than 18 hours.
5. To consolidate the result, you can go in for sports.

What is the relationship between diet and overweight and how it can affect the decrease in blood pressure? In fact, dietary nutrition, which is used for hypertension, not only relieves the patient of obesity, but also restores the tone of blood vessels and normalizes the functioning of the urinary system.

The basics of dietary nutrition for hypertension, which is accompanied by excess weight in a patient:

• Complete refusal to take, as they are able to increase the amount of bad cholesterol in the bloodstream.
• An introduction to the menu of plant foods, since such food contains many vitamins and trace elements.
• It is forbidden to starve.
• Eat 5-6 times a day (breakfast, lunch, dinner, afternoon tea + snacks) in small portions.
• A complete rejection of habits that are dangerous to health - smoking, drinking strong drinks, drugs, because they greatly overload the work of blood vessels and the heart, even in adolescence and young age.

These simple advice can make a significant contribution to getting rid of excessive body weight, as well as a decrease in tonometer readings by an average of 10 units. Why does this occur? With dietary nutrition, atherosclerotic deposits are “destroyed”, the tone of the vascular network is restored, due to which blood pressure indicators are normalized.

• You can strengthen blood vessels and the heart with the help of products that contain magnesium and potassium. They are present in carrots, cabbage, tomatoes, garlic, prunes, apricots, bananas, apples and others.
• You need to drink at least 2 liters per day. liquid, which helps to cleanse and remove harmful substances from the body. As a drink, boiled and mineral water, vegetable juices, fruit drinks from berries, green and herbal teas(decoction of chamomile, rosehip, lemon balm, etc.).
• Reception of dishes and products, steamed, stewed or boiled.
• Mandatory intake of fresh vegetables and fruits, dairy-based products, lean meats and fish.
• Reducing the amount of salt, as it causes retention excess fluid and impaired renal function. It is recommended to add spice to taste in ready-made dishes, and not in the cooking process.
• Refusal of pickles and any kind of canned food, alcohol.
• Restriction of the use of fatty meat and fat, sugar, sausages, flour products and sweets.

All this has a positive effect on the health of the patient, however, in order for the weight indicator not to reach its previous size, sports should be added to the diet.

Physical activity and exercise

People with hypertension need to carefully choose exercises, since the work of the heart and the normalization of pressure will depend on this. After all, improperly selected physical activity leads to an increase negative impact on cardiovascular system.

At the beginning of the classes, the load should not be maximized - it is enough to do just 15 minutes a day. Thanks to this, the heart muscle will get used to minor loads, the pulse will remain normal, and over time, the duration of the lesson can be increased.

It is recommended to do this once every 10-14 days, increasing the exercise by 5 minutes, gradually reaching up to 1 hour. It is also worth increasing the number of classes up to 6 times a week. Only in this way will it be possible to remove extra pounds and reduce high pressure.

When performing exercises, it is necessary to carefully evaluate the state of your body, and in the event that heart palpitations or dizziness appear, then the pace of training should be reduced and 5 minutes of training should be combined with 3 minutes of rest.

An example of an exercise therapy complex for people with CCC pathologies may look like this:

1. While lying on your back, perform leg movements similar to pedaling a bicycle. Duration - up to 30 seconds.
2. In the supine position, place your arms along the body, connect your legs together. Raise both arms up at the same time (as you inhale) and lower them down through the sides (as you exhale). Repetitions - at least 5 times.
3. In a standing position, step in place at a comfortable pace, after 10-20 seconds, switch to walking on your toes, and after another 10-20 seconds, raise your knees high. The total duration of the exercise is up to 1 minute.
4. From a standing position (arms lowered along the body), perform circular movements with your hands clockwise and counterclockwise 5-7 times in each direction.
5. In a sitting position (back straight), spread your arms to the sides and, as you inhale, pull your right knee to your chest and stomach as much as possible. As you exhale, return to the starting position and repeat the same with the left leg.

At the end of classes, it is worth measuring the blood pressure indicator, which will allow the doctor to adjust the course of treatment and, if necessary, it will be possible to reduce the intake of tablets.

Herbs and medicinal plants can go as an addition to the diet and moderate physical activity. They should strengthen the immune system, have a beneficial effect on the walls of blood vessels and the heart muscle, tone up and normalize the metabolism in the body. In the presence of serious contraindications (allergies, bleeding, diabetes, acute forms of pathologies internal systems etc.) it is better to refuse to take them or consult with a therapist and a cardiologist.

An overweight hypertensive can use the following recipes:

If the pressure deviates from normal values, medications are not always needed. Sometimes it is enough to normalize weight, change habits. But how to lose weight if the pressure is not within the normal range? Sudden weight loss can exacerbate the situation.

Primary prevention

Weight loss helps prevent hypertension.

The normalization of blood pressure (BP) is affected by:

• hemodynamic effects;
• decreased activity of the nervous sympathetic system;
• the content of renin in the blood decreases.

Obesity is serious problem which causes a number of consequences and complications

Scientists have found that the presence of fat deposits in the waist increases the likelihood of developing hypertension. First of all, you need to understand what exactly provokes weight gain:

• binge eating;
• hypodynamia;
• hormonal disbalance;
• disruption of the endocrine glands.

First you need to change your diet. Add more healthy food- fruits, cereals, fruits fruit trees. The food should contain less fat and cholesterol. In this way, you can reduce blood pressure by 14 mm Hg. Art. It is also recommended to move more. Exercise, take a walk in the fresh air.

Will blood pressure go down if you lose weight?

Excess body weight is a provoking factor of hypertension. Obesity is a common problem. Overweight people are more susceptible to hypertension (3-4 times more). Especially overweight negatively affects the health of older people.

There is no specific statement that excess weight is the cause of hypertension.

Normalization of weight sometimes helps to improve blood pressure. In this case, medical treatment may not be needed. American scientists concluded that with an increase in normal body weight by 5 kg, arterial hypertension develops more often by 2 times, and in people who have added 10 kg - more often by 3 times. In all cases, it was observed that with weight loss, blood pressure decreased.

How to lose weight with high blood pressure?

If blood pressure levels rise slightly, they can be brought back to normal with a diet. The provoking factors of hypertension are:

• kidney disease;
• change in the ejection of blood from the heart muscle;
• violation of the tone of blood vessels;
• obesity.

Losing weight at high blood pressure can eliminate these triggers.

The main aspects of the diet:

1. Reduce salt intake.
2. Add more plant foods to your diet.
3. Significantly reduce your intake of solid fats.
4. Refuse bad habits- alcohol, smoking.

With hypertension, you need to limit the use of flour and sweets.

Diet result:

1. Weight is normalized.
2. The condition of blood vessels improves.
3. Reduces puffiness.
4. The accumulation of cholesterol is broken down.

Due to the restriction of salt in the diet, the liquid is more quickly excreted from the body. The blood pressure on the venous walls decreases. Reducing fatty foods helps to reduce the amount of cholesterol in the blood. Giving up bad habits reduces the load on the myocardium and blood vessels. In this way, there is a decrease in pressure during weight loss.

The diet should include:

• fresh and stewed vegetables;
• fruits of fruit trees;
• dairy products with low fat content;
• lean varieties of fish.

An alkaline diet can be taken as a basis. To strengthen the blood vessels and myocardium, a sufficient amount of magnesium and potassium is necessary. They are found in white cabbage, carrots, beets.

To strengthen the heart and blood vessels, you need to consume a large amount of magnesium and potassium, which are found in carrots, beets, dried apricots, cabbage

From the diet should be excluded:

• sausages;
• fatty meats;
• cheeses;
• dairy products with high fat content;
• confectionery;
• canned food.

To prevent excess salt from entering the body, it is preferable to eat fresh foods. The daily dose of salt is 2/3 tsp. Food should be fractional. Starvation is prohibited. You can stew food, eat boiled and baked without spices and butter. For taste, you can add a little greenery, lemon juice, sunflower oil to dishes. Porridges can be cooked with water or low-fat milk. Compliance is important drinking regime. It is necessary to drink 1–1.2 liters of liquid per day, including compote, tea, soup.

Exercise for hypertension

Before starting a workout, you need to discuss the exercises with your doctor. If you have not been involved in sports before, you cannot start classes with an intensive workout. Initial sessions should be 10-15 minutes per day. Exercises should be simple so that the heart gets used to the load.

Increase the duration of your workout by 5 minutes each week thereafter. As a result, their duration should be 30 minutes or 1 hour. To lose weight, you need to exercise at least 3 times a week.

In order to effectively get rid of extra pounds, to proper nutrition add physical activity

Where to begin:

1. Walking fast. 10 minutes is enough to get started.
2. Stretch for 5 minutes.
3. On the 3rd week, you can add an exercise bike or initial aerobics courses to the complex.
4. If you feel worse, the pace and load should be reduced.

Effectively relieves pounds power training. This is free weights. But lifting heavy objects puts more stress on the heart muscle and raises blood pressure. That's why:

1. Give preference to small weights.
2. The pace should be slow and medium.
3. Watch your breath.

• squats;
• dumbbell press;
• push ups;
• lunges.

Each workout must end with a stretch to relieve tension. Isometric exercises are contraindicated. When they are performed, the load on the heart increases.

Gymnastics for hypertension should be as easy and simple as possible.

How to lose weight with low blood pressure?

Hypotension is not life threatening and is difficult to recognize. Diseases are more susceptible to women under forty years of age who do not have problems with being overweight. effective drugs against the disease does not exist. It is important to eat a balanced diet and change your lifestyle.

Diet for hypotension is the opposite of hypertension. You need to eat fractionally. Starving is contraindicated. Daily rate calories should not exceed 30%.

1. Bakery. Carbohydrates and flour products constrict blood vessels and return pressure to normal.
2. Fatty foods. Fat increases the amount of cholesterol in the blood, complicates blood flow and increases blood pressure.
3. Spices. Contribute to the improvement of the endocrine glands and constrict blood vessels. Smoked products have the same effect.
4. Salt. Holds fluid in the body.
5. Starch - rice, potatoes, buckwheat, nuts. They contain a lot of amino acids and fats.

The daily rate of liquid is 2.5 liters. Be sure to tea with sugar, as glucose relieves weakness. Vitamins must be present in the diet. Especially useful are vitamin C (citrus fruits, cabbage) and vitamin B3 (liver, egg yolk, milk).

Low blood pressure during weight loss can worsen your health. Only people with good health can fight excess kilograms. Starvation is prohibited. Be sure to take more walks in the fresh air, sleep well.

Hypertension is most often exposed to overweight people. However, in most cases, it is overweight that causes the disease. Obesity primarily affects the heart, which has an increased satiety load. nutrients and oxygen in excess body volume. As a result of a busy work regime, blood pressure (BP) rises. That's why urgent task fat people is weight loss in hypertension.

World statistics show that overweight people suffer from high blood pressure or are disposed to it. Increased body weight loads the cardiovascular system. With each kilogram of weight gained, the need for blood supply increases, and an additional load on the heart is created. Therefore, the main recommendation of doctors for patients with high blood pressure is to control body weight.

The problems of excess weight and blood pressure are directly related. Scientific developments in this area prove that losing weight even by one kilogram leads to a decrease in both the upper and lower pressure. The more excess weight is dumped, the more tangible the result. The French Federation of Cardiology (Coeur et Sante, Federation francaise de Cardiologie) published in the journal Heart and Health data that with one kilogram of weight lost, systolic pressure decreases by 1.6 mm, and diastolic pressure by 1.3 mm. Reducing body weight by 10% significantly alleviates the patient's condition with hypertension, and can also save you from taking antihypertensive pills.

Thus, the relationship between overweight and blood pressure has been proven. scientific research. Most people who are overweight perceive high blood pressure as normal.

Possible danger

Unnecessary kilograms appear in a person in cases where metabolic processes are disturbed and the lipid composition of the blood changes. Fat mass deposited on the walls of blood vessels leads to atherosclerosis. The heart is deprived of the necessary amount of blood. There is not only high blood pressure, but also other pathologies. The combination of excess weight and high blood pressure is too dangerous for the patient. Significant harm is done to the body. The use of unhealthy food contributes to the deposition of cholesterol on the vessels, the excess of which forms plaques that prevent normal blood flow. As a result, the pressure rises. As a result, a situation arises when:

1. There is a risk of blood clots forming, blocking the flow of blood and leading to severe hypertension.
2. Blockage occurs coronary arteries atherosclerotic plaques, which can result in a stroke.

combination of excess weight and high blood pressure is a source of danger to health, therefore, the treatment of the disease is carried out under the supervision of a doctor. In addition to drug treatment the specialist will recommend measures to correct the diet that caused excess weight and its inevitable consequence - high blood pressure.

Tips for proper weight loss with hypertension

It is possible to normalize the level of pressure only simultaneously with a decrease in body weight. Weight loss by 10 kg for a hypertensive person greatly improves his condition. At the same time, the volume of circulating blood is reduced and the pressure is significantly stabilized. To combat excess weight and hypertension, you must follow the advice of doctors. It is possible to cure the patient only in those cases when he realized his wrong behavior and decided to finally part with the excess weight accumulated over many years.

Making a diet

For persons suffering from arterial hypertension, it is necessary to draw up a special therapeutic diet. She must:

• help restore vascular tone;
• eliminate metabolic disorders;
• unload and support the functions of the kidneys and adrenal glands;
• help improve blood composition.

A balanced menu for hypertensive patients is formed taking into account the accepted canons of nutrition:

• foods with a full range of proteins, fats and carbohydrates;
• reduction of animal fats, organic non-protein substances;
• proportionate salt content, beneficial trace elements, vitamins;
• the use of dishes from fish, seafood, including iodine-rich elements and vitamins;
• fractional meals (at least 5 times a day);
• the use of exclusively boiled products;
• the total volume of fluid consumed should not be more than 1.5 liters.

• fatty meats;
• thick broths;
• strong coffee and tea;
• hot spices (pepper, mustard);
• lard and beef fat;
• pickles and marinades, radishes;
• flour products;
• chocolates and cocoa;
• carbonated drinks.

The essence of nutrition

A well-designed diet will help the patient lose weight. This leads to the normalization of blood pressure. Hypertensive patients should be fed the most different dishes, including:

• vegetarian soups;
• lean boiled meat;
• boiled fish (perch, carp, cod);
• cereals from various cereals, puddings;
• bran bread;
• milk, low-fat cottage cheese, kefir, unsalted hard cheeses;
• poultry ham;
• tea with milk, rosehip broth;
• soft-boiled eggs (2 times a week);
• seafood salads (shrimp, mussels, seaweed);
• sauces and gravy from a decoction of vegetables.

To correct the taste of unsalted food, cumin, prunes, and honey are added to dishes. The taste of the first and second courses becomes better if you flavor them with parsley, dill, citric acid. For patients with excessive weight, low-calorie fasting days with 5-6 meals a day. From products use kefir, cottage cheese, milk, apples. Energy value food cannot be more than 1500 kcal per day, while physical activity should take at least 200 kilocalories. This corresponds to walking fresh air within 30 minutes.

Physical exercise

Hypertension should be treated not only with diets, but also with sports activities. Performing physical exercises prevents the return of dropped kilograms. For patients, individual complexes are selected depending on their age, weight and blood pressure. It is impossible to overload hypertensive patients, so the exercises should be simple. You need to start with hiking.

The duration of the first classes is no more than 15 minutes, but after the patient's heart gets used to the load, the time is gradually increased and brought up to 1 hour. You can get rid of excess weight and high blood pressure only as a result of daily exercise. When performing exercises, you need to monitor your condition, the appearance of dizziness or palpitations. In such cases, the load must be reduced.

Properly set daily routine will help improve health. Full sleep, lack of stress and overwork, adherence to the usual routine greatly reduce the risk of overweight and high blood pressure.

Excess weight affects the work of the heart and blood vessels extremely negatively, becomes the cause of a variety of pathologies. Therefore, the control of kilograms should be in the spotlight if a person wants to always remain slim and healthy.

Determination of the optimal (target) weight

Being overweight or obese increases your risk of high blood pressure. In fact, your blood pressure rises as you gain weight. Losing even 4.5 kg already lowers blood pressure, weight loss has the greatest effect in those who are overweight and have high blood pressure.

Overweight and obesity are also risk factors for other cardiovascular diseases and increase the chances of lipid metabolism disorders ( high level cholesterol, etc.) diabetes are the two most important risk factors for heart disease.

Two key measurements help determine whether you are overweight or obese. These are body mass index (BMI) and waist circumference.

Body mass index (BMI)

Body mass index (BMI) is a parameter that determines the ratio of your weight and height. This gives an approximate calculation of the total volume of adipose tissue and is associated with an increased risk of a number of diseases.

Calculate exact value your BMI using the following formula:

BMI = (weight in kg) / (height in meters)

For example, with a weight of 75 kilograms and a height of 1 meter 70 cm, the BMI will be 75 / (1.7 * 1.7) \u003d 75 / 2.89 \u003d 25.95 kg / m2

From the following table, you can find out if you are overweight (BMI between 25 and 29.9) or obese (BMI over 30).

If your BMI is over 30, then your risk of heart disease is high and you need to lose weight. Weight loss is recommended for overweight people with two or more risk factors. If you are of normal weight or slightly overweight and there is no need to lose weight, you need to be careful not to gain weight.

If you need to lose weight, it's important to do it slowly. Lose weight no more than 200-900 grams per week. Start by losing 10% of your current weight. This is the most healthy way reduce weight and keep it at the required numbers for a long time.

There are no magic formulas for weight loss. You must change your eating style so that you eat fewer calories than you expend daily. How many calories you burn depends on factors such as body size and how physically active you are (see Examples of Moderate Physical Activity).

450 grams equivalent to 3,500 calories. Thus, to lose 450 grams, you need to eat 500 calories less per day or burn 500 calories more than usual. It is best to combine both a reduction in the calorie content of food eaten and an increase in physical activity.

And be mindful of portion sizes. It is important not only what you eat in calories, but also how much.

Follow the plan as you lose weight healthy eating, including various food products(e.g. DASH diet).

Waist

But not only BMI determines the risk. For example, with developed muscles or fluid retention (edema), the calculation of BMI can lead to an overestimation of the true amount of adipose tissue. BMI may underestimate adipose tissue volume in elderly patients and in case of weight loss. muscle mass.

That's why Waist is also very important. In addition, excessive accumulation of visceral (in the abdomen) fat also increases the risk of developing diseases. A waist circumference of more than 89 cm in women and more than 101 cm in men is considered to be significantly higher than normal values.