A guide to losing weight and lowering your blood pressure

Just as research associates lung cancer and emphysema with smoking, it shows a similarly strong correlation between hypertension and obesity. Here's a guide to weight loss and high blood pressure:

• It turns out that a body mass index (BMI) of 27 or more and significant fat deposits around the abdomen are directly linked to high blood pressure.
• Body weight affects blood pressure in three ways. With increased weight, you have increased blood volume, which can lead to higher blood pressure.
• Also, people who are overweight are more likely to be salt-sensitive.
• Finally, overweight people are more insulin-resistant, meaning that their cells bar access to insulin so they can't accept energy-providing glucose.
• The resulting excess of glucose and insulin contributes to high blood pressure.
• The good news is that losing as little as 4.5 kilograms (10 pounds) of body weight can significantly improve your blood pressure readings.

• Although the DASH Diet (Dietary Approach to Stop Hypertension) was not designed for weight loss, that doesn't mean you can't lose weight while following it.
• In fact, one of the main complaints of participants in the DASH study was that they had to eat too much food!
• For instance, a sample dinner might include 85 grams (three ounces) of baked cod, 250 grams (one cup) of rice, 125 grams (1/2 cup) of broccoli, 125 grams (1/2 cup) of stewed tomatoes, a small spinach salad, one whole-wheat dinner roll with five millilitres (1 teaspoon) of margarine, and 125 grams (1/2 cup) of melon balls.
• Thus, it's quite likely you'll lose a few kilos on DASH without even trying.
• However, if you are trying, some simple substitutions can make a big difference in your overall calorie intake.
• Couple that with an increase in your physical activity as called for in the DASH-Plus Plan, and you should see the kilos (pounds) drop.

Here are some easy DASH Diet substitutions and the calories you can save:

• If you usually have orange juice, try mandarin-flavoured seltzer water. Save 104 calories.
• If you usually have popcorn with 30 millilitres (two tablespoons) butter, try unbuttered, air-popped popcorn. Save 200 calories.
• If you usually have canned fruit cocktail in heavy syrup, try canned fruit cocktail in extra-light syrup. Save 65 calories.
• If you usually have an egg, try an egg substitute. Save 50 calories.
• If you usually have 30 millilitres (two tablespoons) ranch dressing on salad, try lemon juice and tarragon. Save 148 calories.
• If you usually have chocolate ice cream try low-fat, low-sugar chocolate frozen yogurt. Save 87 calories.
• If you usually have a mocha frappuccino, try regular coffee. Save 420 calories.
• If you usually have vegetables with sauce, try vegetables with herbs. Save 105 calories.

The risks of high blood pressure are well-established. By live an active lifestyle and following a healthy meal plan, you can lose weight and lower your blood pressure. Your body will thank you for it!