Some of the richest countries in the world have an increasing problem with obesity. This is due to not only the sedentary lifestyle but also to eating too much food that has very high levels of saturated fat. There have been many studies that have shown a correlation between obesity and high blood pressure. When our body tries to rid itself of excess sugar it produces insulin when too much insulin is produced it can cause other side effects:
1. The thickening of the blood vessels.
2. The kidneys absorb more water and salt thus increasing blood volume.
These two side effects will lead to increased blood pressure and over time the body will develop a resistance to insulin that will be followed by our body creating excess insulin thus raising our blood pressure.
The best thing you can do for your body if you are obese is to find a good diet plan and lose weight. It can be done fairly quickly if you follow the right plan. But if you suffer from high blood pressure along with obesity you have to treat your high blood pressure by treating the insulin resistance. Here are some effective alternatives to control your blood pressure while going through a weight loss program:
1. Avoid food that causes a high rise in blood sugar; since insulin resistance will turn sugar into fat, it is highly suggest to avoid consume food that cause high rise in blood sugar; these include bread, spaghetti, white rice, donuts, and cookies. Eat vegetables, un-ground whole grains, beans, and nuts.
2. Consume Glucophage before meals; Glucophage is an oral diabetes medicine that helps control blood sugar levels. Consult to a doctor beforehand.
3. Add at least 30 minutes of exercise every day, exercises like walking, biking, swimming, etc. Just doing 30 minutes a day can help lower your blood pressure.
4. Reduce the consumption of food and beverages that trigger high blood pressure
? Alcohol; try to limit alcohol intake to 3 drinks per day.
? Coffee and smoking; limit your caffeine and nicotine intake.
? Salt; limit your consumption of dietary salt less than 4 grams per day.
5. Eat more foods that are rich in potassium since this is shown to lower blood pressure. Some good sources of potassium are apricots, bananas, prune juice, beet greens, soy beans and potatoes.
6. Drugs; your doctor can prescribe drugs to help you control your blood pressure, do this only under a doctors care.
7. Acupuncture; this ancient Chinese technique has been around for thousands of years and can help you keep your blood pressure under control. Since this involves inserting needles directly into your skin not everyone will feel comfortable trying this method.
8. Yoga; there is a large number of asanas and they can all help control your blood pressure. Some of them are Sukhasana, Bidalasana, and Shoulder Stretches.
9. Good sleep habits; study show that lack of sleep can cause increase in stress hormone levels, which is in turn will trigger high blood pressure. Make sure you have 6-8 hours good sleep per day.
Numbers 4- 10 on the list are the most common methods to treat high blood pressure of all types, not just that caused by insulin resistance. These can supplement the other things you are doing to control your blood pressure. The best way to lose weight and treat high blood pressure is a well rounded workout and diet plan low in carbohydrates.
1. The thickening of the blood vessels.
2. The kidneys absorb more water and salt thus increasing blood volume.
These two side effects will lead to increased blood pressure and over time the body will develop a resistance to insulin that will be followed by our body creating excess insulin thus raising our blood pressure.
The best thing you can do for your body if you are obese is to find a good diet plan and lose weight. It can be done fairly quickly if you follow the right plan. But if you suffer from high blood pressure along with obesity you have to treat your high blood pressure by treating the insulin resistance. Here are some effective alternatives to control your blood pressure while going through a weight loss program:
1. Avoid food that causes a high rise in blood sugar; since insulin resistance will turn sugar into fat, it is highly suggest to avoid consume food that cause high rise in blood sugar; these include bread, spaghetti, white rice, donuts, and cookies. Eat vegetables, un-ground whole grains, beans, and nuts.
2. Consume Glucophage before meals; Glucophage is an oral diabetes medicine that helps control blood sugar levels. Consult to a doctor beforehand.
3. Add at least 30 minutes of exercise every day, exercises like walking, biking, swimming, etc. Just doing 30 minutes a day can help lower your blood pressure.
4. Reduce the consumption of food and beverages that trigger high blood pressure
? Alcohol; try to limit alcohol intake to 3 drinks per day.
? Coffee and smoking; limit your caffeine and nicotine intake.
? Salt; limit your consumption of dietary salt less than 4 grams per day.
5. Eat more foods that are rich in potassium since this is shown to lower blood pressure. Some good sources of potassium are apricots, bananas, prune juice, beet greens, soy beans and potatoes.
6. Drugs; your doctor can prescribe drugs to help you control your blood pressure, do this only under a doctors care.
7. Acupuncture; this ancient Chinese technique has been around for thousands of years and can help you keep your blood pressure under control. Since this involves inserting needles directly into your skin not everyone will feel comfortable trying this method.
8. Yoga; there is a large number of asanas and they can all help control your blood pressure. Some of them are Sukhasana, Bidalasana, and Shoulder Stretches.
9. Good sleep habits; study show that lack of sleep can cause increase in stress hormone levels, which is in turn will trigger high blood pressure. Make sure you have 6-8 hours good sleep per day.
Numbers 4- 10 on the list are the most common methods to treat high blood pressure of all types, not just that caused by insulin resistance. These can supplement the other things you are doing to control your blood pressure. The best way to lose weight and treat high blood pressure is a well rounded workout and diet plan low in carbohydrates.
About the Author:
Pick your exercise included weight loss program from a hand picked list by Stefan Vincent to gain weight loss while maintain your blood pressure level; note that you need to consult your doctor beforehand, especially about meal plans, exercise sessions, and drug usage.
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