High blood pressure is known as a “silent killer” - it affects our heart and our arteries, increasing our risk of heart attack and stroke often without showing any symptoms. Chances are if you are overweight you also have high blood pressure even if you have never had a test - there is a direct link between putting on weight and increasing blood pressure.

That's because every part of your body needs a supply of blood including any excess fat you are carrying. In fact, every pound of fat you carry will increase the total length of the small blood vessels in your body by about a mile. And your heart then has to pump harder to send your blood through a longer network of vessels – increasing blood pressure with every pound you carry.

And so losing weight tends to have a dramatic effect not only on your looks and your self-esteem but also on your blood pressure.

Studies have shown that if you are overweight every pound you lose can help your blood pressure and that losing 10kg (about 22lbs) can lower your systolic blood pressure level by up to 10mmgH – that's as much as many blood pressure medications out there. And it could certainly help you if you are aiming to reduce the amount you take.

The best way to lose weight is to gradually change your diet for a healthier one and slowly increase the amount of exercise you take. The weight loss programs which fail most people are those which try to get you to change your whole lifestyle overnight. That is just not sustainable for most of us.

By introducing more fruit and vegetables, reducing portion sizes and becoming a bit more active you will give yourself the best possible chance to succeed. Not only will you lose weight but your healthier lifestyle will also help reduce your blood pressure in other ways.

Copyright 2006 Janice Elizabeth Small