High blood pressure is a condition in which the pressure of blood on the artery walls is higher than normal. At normal levels, the two indexes of systolic blood pressure and diastolic blood pressure are 120/80 mmHg. When the systolic blood pressure index > 140mmHg and or diastolic blood pressure > 90mmHg, the patient has high blood pressure. The severity of high blood pressure depends on the changes in these indexes.
Obese people can completely control high blood pressure if they properly apply lifestyle, nutrition, exercise and medical support measures.
Here are effective ways to help obese people control high blood pressure:
1. Lose weight safely and scientifically
Just losing 5–10% of body weight can significantly reduce blood pressure.
Weight loss helps reduce visceral fat, the main factor that puts pressure on the heart and causes high blood pressure.
Weight loss should be gradual, not sudden weight loss to avoid adverse effects.
2. Eat a healthy diet (like DASH)
Increase vegetables, fruits, whole grains, beans, fatty fish, low-fat milk.
Limit salt: consume less than 2,300 mg of sodium per day (preferably less than 1,500 mg).
Reduce processed foods, saturated fats, refined sugars (soft drinks, candy, etc.).
Avoid eating late at night, divide meals into smaller portions and pay attention to food portions.
3. Increase physical activity
Do aerobic exercise 150 minutes per week (30 minutes x 5 sessions), such as: brisk walking, swimming, cycling.
Incorporate endurance exercises such as weight training, yoga, to increase metabolism.
Exercise helps the heart work more effectively and supports reducing visceral fat.
4. Control psychological stress
Prolonged stress increases the hormone cortisol, a factor that causes high blood pressure.
Practice meditation, yoga, deep breathing, listen to relaxing music, get enough sleep, avoid excessive anxiety.
If there are signs of depression, chronic insomnia, you should see a psychologist.
5. Monitor blood pressure regularly at home
Use a personal blood pressure monitor to control blood pressure daily.
Record the index for comparison and present to the doctor during follow-up visits.
Early detection of sudden increases in blood pressure helps timely intervention.
6. Take medication as prescribed by your doctor
If high blood pressure cannot be controlled by lifestyle changes, your doctor will prescribe antihypertensive medication.
Obese people may need to combine many groups of drugs: angiotensin-converting enzyme inhibitors (ACEI), diuretics, beta blockers, etc.
Absolutely do not stop taking medication on your own, and need regular check-ups to adjust the dosage.
7. Limit alcohol, tobacco and caffeine
Alcohol and tobacco constrict blood vessels, causing chronic high blood pressure.
These substances should be minimized or completely eliminated.
Caffeine (in coffee, strong tea, energy drinks) if used excessively also causes temporary increases in blood pressure.
8. Get enough sleep and on time
Lack of sleep or sleep disorders (such as sleep apnea) increase the risk of high blood pressure.
Obese people should get enough sleep 7-8 hours per night, limit blue light from the phone before going to bed.
9. Medical intervention if necessary (weight loss surgery)
In cases of severe obesity that cannot be lost naturally, weight loss surgery (such as gastric bypass, intestinal resection) may be an option.
This surgery not only helps to lose weight quickly but also significantly improves blood pressure.
In short, obese people can still control and stabilize blood pressure if there are positive changes in lifestyle, diet and exercise. In addition, medical support and regular monitoring are indispensable factors. The most important thing is to start as early as possible, because high blood pressure silently destroys health if not effectively controlled.
