Losing just a few pounds can make a remarkable difference to your blood pressure and overall heart health. Excess weight forces the heart to work harder to pump blood around the body, which increases strain on both the heart and blood vessels. Over time, this added pressure can contribute to hypertension, heart disease, and other cardiovascular problems.
Obesity is also closely linked to sleep apnea—a condition in which breathing repeatedly stops and starts during sleep—which can cause blood pressure to rise sharply during the night. Addressing weight issues can therefore help improve both blood pressure and sleep quality.
Research shows that losing even 5 to 10 percent of your body weight can significantly reduce blood pressure and improve cholesterol and blood sugar levels. For many people, this means that small, manageable changes—such as improving diet and increasing daily physical activity—can yield powerful results.
Waist size is another key indicator of health risk. Experts recommend that men maintain a waist measurement under 37 inches (94 cm) and women under 31 inches (80 cm). Even modest reductions in waist circumference can lower the risk of hypertension, making gradual weight loss one of the most effective steps toward better cardiovascular health.
