Lose weight to fight high blood pressure

dubai — Hypertension, known as the silent killer, is dangerous as most people with high blood pressure (HBP) have no signs or symptoms.

It is recommended for obese people and for overweight people with two or more of heart disease risk factors to lose weight in a healthy way, which is between half to two pounds a week, said Rayan Saleh, clinical dietician, department of clinical nutrition, Burjeel Hospital for Advanced Surgery, Dubai.

Studies showed that even a weight loss of 2.2 pounds, resulted in a reduction of systolic and diastolic pressure by 1.2 and 1.0 mmHg, respectively.

“Not only a decrease in salt intake during dieting can contribute to the reduction of blood pressure but there are also other mechanisms, such as a reduction in plasma renin activity and a decrease in sympathetic tone,” she said.

Eating healthy

Dietary Approaches to Stop Hypertension (Dash) diet combined with moderate caffeine consumption need to be considered in healthy eating plan if it is not contraindicated for any medical condition, she said.

“Dash diet consists of eating less sodium, total fat, saturated fat, cholesterol and more fruits, vegetables and dairy products low in fat. It is rich in calcium, potassium, magnesium, protein and fiber. Sodium intake should exceed 2300mg /day equal to approximately one teaspoon of table salt,” according to Rayan.

Studies showed that Dash diet lowers both systolic and diastolic blood pressure for normotensive and mostly hypertensive people.

Being active

If they are safe for exercise, Normotensive and hypertensive people are advised to perform moderate intensity/and or vigorous intensity dynamic aerobic exercise like brisk walking, jogging and dancing.

Exercise recommendation should be individualised to the people capabilities and it is recommended but not limited to:

At least 150 minutes of moderate intensity physical activity per week, equal to 30 minutes a day, five days or more per week. Or at least 75 minutes vigorous intensity physical activity per week, equal to 30 minutes a day, three days or more per week.

“Aerobic exercise may prevent the increase in blood pressure by changing insulin sensitivity, autonomic nervous system function, and also by reducing the weight or by maintaining a weight loss,” she added.

Not only a decrease in salt intake during dieting can contribute to the reduction of blood pressure but there are also other mechanisms, such as a reduction in plasma renin activity and a decrease in sympathetic tone,”

Rayan Saleh, clinical dietician, department of clinical nutrition, Burjeel

Hospital for Advanced Surgery