healthy heart tips Archives

March 17, 2025 By Pradnya Shinde Leave a Comment

Hypertension and Obesity: Connecting the dots

You’ve been taking your blood pressure tablets for years. You rarely miss a dose. Yet, every time you check, those numbers stubbornly stay high.

Ideally, an individual’s blood pressure should be around 120/80 mmHg. But yours? It hovers around 140/90 mmHg or higher. Some days, it’s only within a normal range because of the medication. Sounds familiar?

Now, imagine this: You visit your doctor, expecting yet another tweak in your prescription, but instead, they ask about something else—your weight. You sigh, thinking, Not again. But what if your weight is playing a bigger role in your hypertension than you realise?

Many of us focus on treating hypertension with medication alone, but what if the missing link is something else—something closer to home, like the extra pounds we carry? Let’s connect the dots between hypertension and obesity and uncover why tackling this could be the key to managing both conditions.

What is Hypertension? And Its Biggest Triggers

Hypertension occurs when the pressure inside your blood vessels runs too high, putting extra strain on your heart. It’s often called the silent killer because, most of the time, there are no obvious symptoms—until you check your blood pressure. And if left unchecked? It can quietly pave the way for heart disease, stroke, and kidney problems.

What causes it?

Some factors, like genetics and ageing, are beyond our control. But others—such as lack of exercise, too much salt, excessive alcohol consumption, and obesity—are within our reach.

Here’s the game-changer: while you can’t turn back time or change your genetics, you can take charge of your weight. Obesity and hypertension are deeply connected—and tackling one can be the key to controlling the other.

Are You Obese? Here’s How to Find Out

We often associate obesity with being “overweight”, but not all extra weight is a problem. A few extra kilos won’t necessarily harm you. However, when excess fat starts affecting your health, that’s when it turns into obesity—a condition that raises the risk of hypertension, heart disease, diabetes, and more.

How to Check If You’re Obese

Body Mass Index (BMI):
✔ BMI = Weight (kg) ÷ Height (m²)
✔ A BMI over 30 is classified as obese.

Waist Circumference:
✔ Men: Over 102 cm
✔ Women: Over 88 cm

If you fall into these categories, it’s time to take action.

How Obesity Raises Your Blood Pressure

Obesity isn’t just about carrying extra weight—it puts your entire cardiovascular system under strain, making it harder for your heart to function properly. Here’s how:

Clogged Arteries & Increased Pressure
Excess weight raises cholesterol levels, leading to plaque build-up in the arteries. This narrows blood vessels, forcing the heart to work harder—resulting in high blood pressure.
More Weight = More Work for Your Heart
Your heart has to pump blood for your entire body. The more weight you carry, the harder it has to work, increasing blood pressure levels.
Insulin Resistance & Nerve Overload
Obesity can lead to insulin resistance, which raises insulin levels in your blood. This triggers nerve activity in the brain, causing blood pressure to rise.
Kidneys Under Pressure
Excess belly fat compresses your kidneys, making it harder for them to flush out waste and excess fluid. More fluid = higher blood pressure.
Stress Hormones & Water Retention
Being overweight often raises cortisol (the stress hormone). High cortisol = more salt and water retention → higher blood pressure.
Inflammation & Poor Heart Health
Obesity fuels chronic inflammation, which damages blood vessels and increases oxidative stress—one of the main drivers of high blood pressure.

The bottom line? Obesity is a major driver of hypertension, affecting your entire body. But here’s the good news—you can take control and reduce your risk!

How to Control Hypertension & Lose Weight Naturally

Eat Smart, Stay Healthy

The key to weight loss? Burn more calories than you consume. This is called a calorie deficit.

Control Your Portions – Eating smaller meals helps keep calorie intake in check.
Choose Low-Calorie Foods – Load up on vegetables, lean protein, and whole grains.
Boost Your Metabolism with Protein
- Protein is one of the most essential nutrients for weight loss because it helps burn more calories and keeps you full for longer.
- Include lean meats, fish, eggs, dairy, soy, lentils, and legumes.
- Reduce refined carbohydrates like white flour and sugary foods, which lead to fat accumulation.
Ditch the Sugar Trap
- Fast food and sugary snacks contribute to insulin resistance, a major factor in high blood pressure.
- Processed foods contain hidden sugars, so check labels and choose whole, natural foods.
Less Salt, Less Weight, Better Blood Pressure
- Reducing salt intake can help with weight loss and blood pressure control.
- Processed foods, ready meals, and salty snacks add excess sodium, leading to bloating and water retention.
- Opt for fresh, home-cooked meals whenever possible.
Finding the Right Diet for You
- Intermittent fasting, keto, low-carb, or plant-based diets can all be effective—but not every diet suits everyone.
- Consult a nutritionist or your doctor before making major dietary changes to find what works best for your body.

Get Moving – Exercise Regularly

One of the best ways to lose weight and lower blood pressure is simple: move more!

Aim for at least 30 minutes of activity per day.
Try brisk walking, cycling, swimming, dancing, or strength training.
Start small, stay consistent – every little movement counts!

💡 Think of it like this: Imagine carrying a 10-pound backpack all the time—sounds exhausting, right? That’s what obesity does to your body. At first, moving more might feel tough, but your stamina will build, and every step will get easier. One pound at a time.

Manage Stress & Sleep Well

Lack of sleep and high stress levels contribute to weight gain & high blood pressure.

Prioritise 7-9 hours of quality sleep.
Practise mindfulness, deep breathing, or yoga.
Limit screen time before bed.

Take Charge of Your Health Today

Now you know the secret: losing weight is one of the most effective ways to manage blood pressure.

The best part? It all starts with two things—eating better and moving more.

Set your target weight, make a plan, and start today. Your future self will thank you!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

January 11, 2024 By Farhat Khan 2 Comments

What is Resting Heart Rate & How Can You Improve It?

If you want to know more about heart health, your Resting Heart Rate can tell you a lot! As we all know, our heart is responsible for providing blood and oxygen to each and every organ in the body and if there is any trouble in the heart, automatically the rest of the body will be impacted too.

What is Resting Heart Rate?

Resting heart rate (RHR) is known as your base or lowest heart rate. It can be defined as the number of times your heart beats per minute while you’re resting or not active. The normal resting heart rate reading should be in between 60 to 100 beats per minute (BPM). The term use for a heart rate below 60 bpm is called Bradycardia while a heart rate above 100 bpm is called Tachycardia. Usually, children tend to have a higher heart rate than adults. It is because of their faster metabolism. For a newborn, resting heart rate around 100 to 150 bpm is considered normal.

How Can You Measure It?

Measuring heart rate is the same as checking your pulse. Currently, there are different ways to measure it – you can even measure it using your fitness tracker or band. You can also use the ancient method wherein, you place your index and middle finger on your wrist just below the thumb, or along either side of your neck, so you can feel your pulse. Remember not to use your thumb to take this measurement as it has its own pulse so you might not get the accurate measurement. Use a watch to count the number of beats for 30 seconds and double it so you will get the reading for per minute. Repeat it twice or thrice to make sure you get the accurate measurements.

To get the proper readings, it is advised to check your resting heart rate as soon as you wake up before carrying out any other work or activity.

Factors That Affect RHR

Daily activities such as walking or drinking a cup of coffee, medications, hormones, body size, stress and activity level can change your resting heart rate. Some major factors include:

Age
Lack of sleep
Dehydration
Stress
Obesity
Health conditions, lung disease and diabetes
Some medications like Beta blockers & calcium channels
Temperature
Exercise

Generally, lower heart rates are considered better as it shows your heart is working well with no extra effort. On the other side, a higher resting heart rate shows your heart has to work extra hard to pump blood.

Ways to Improve or Lower Heart Rate

One of the reasons for increased RHR as one ages, is the lack of or less physical activity. As aging is a natural process, we can improve its impact on heart health by adding 30 minutes of walking or any other low impact exercise like cycling, swimming and dancing. Of course, your heart will beat fast during the activity and for a short time after that, but practicing it every day will automatically help in reducing your elevated resting heart rate.
Guided breathing practices, yoga, tai chi, meditation, long walks and reading are all great ways to calm your mind and body, which will help in controlling your heart rate.
Always try to get at least seven hours of sleep every night so your body gets sufficient time to recover from stress.
Keeping yourself well hydrated helps blood flow through the body and makes the functioning of the heart easy as well.
Those who smoke have a higher RHR. Quitting brings it back down.
Keep a watch on body weight. The larger the body, the more the heart has to work to supply it with blood. Losing body weight helps in lowering elevated RHR.

It’s important to maintain an active lifestyle with regular aerobic exercise, a balanced diet, quality sleep and hydration. By measuring your resting heart rate regularly, you can see both your long-term progress and daily fluctuations in it. When your resting heart rate decreases as a result of training, it’s a sign that your cardiovascular health is improving.

We hope this article helps you make heart-healthy choices! Do let us know your thoughts in the comments below. For more on heart health, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

September 29, 2023 By Arooshi Garg Leave a Comment

How To Prevent Heart Disease At Any Age

Heart disease is a generic term used to describe diseases that affect the heart and supporting arteries. In these diseases, the blood flow to the brain, heart or any other body part is reduced due to the thickening of arteries due to fat deposition, or due to a circulating clot in the bloodstream. It may lead to chest pain, stroke, heart failure, or arrhythmia.

All age groups can benefit from following a healthy, clean eating pattern. Lifestyle habits are formed slowly, over the years, and changing them can be overwhelming. Understanding what foods are good or bad and taking small steps to include or avoid different foods can be a game changer. Let’s read on to learn more about foods and habits that are essential for a healthy heart:

1. Controlling portions: Your foods’ estimated calories are the easiest way to avoid overeating and over consumption of calories. Even healthy foods like nuts, when taken in excess, are harmful! Always choose low-calorie and high-fibre foods to fill yourself, like raw fruits and vegetables. Take smaller portions of calorie-dense and high-salt foods for a healthy heart. Another tip is to choose a smaller plate when eating.

2. Choosing raw vegetables: Having at least 3-4 servings of fresh and local vegetables is very essential to get a good supply of heart-healthy antioxidants. Choose bright-coloured vegetables to get maximum benefit. Fiber which is present in vegetables helps in controlling high BP, and fat deposition in arteries and also eases digestion.

3. Including whole grains, millets: Grains are naturally high in fiber and nutrients. Avoid refined and processed cereals like all-purpose flour, bread, and bakery products. Instead, choose locally available native millets like barley, ragi, bajra, quinoa, and farro.

4. Consume salt mindfully: Having too much salt can worsen cardiac health and cause hypertension. Adding no-table salt and reducing salt while you cook is the first step. Reducing hidden salt from foods like cornflakes, muesli, bread, biscuits, sauces, and pickles is the next step. Choose less refined salts like Rock salt, and Himalayan salt. Be wary if you also have thyroid you might need regular iodized salt. Flavour your dishes using dill, coriander, mint, lemon, and oregano instead!

5. Choosing low-fat high protein sources: Cut short on high-fat animal products like full-fat milk, processed cheese etc. Go for low-fat/ toned milk, choose leaner cuts, fish, and eggs to meet your protein requirement. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Products like soy granules, sprouts, and powdered pulses are good, low-fat sources of protein and contain no cholesterol. They can be easily added to the diet to increase protein intake.

6. Engaging in cardio activities: As the name suggests, any type of physical activity that affects the heart’s activity is considered good for cardiovascular health. If you cannot go to the gym, ensure that you at least go for a walk. A quick 30-minute fast walk can help you get good cardio activity to reduce cholesterol levels, and blood pressure and improve energy levels, plus it can fight weight gain to improve overall cardiac health. If you are still unable to find time for dedicated exercise, make it a habit to walk for 10 minutes after every meal. Finding small pockets of time for cardiovascular fitness in the form of walking can really be helpful. Choose any activity like jogging, running, cycling, swimming, Zumba, aerobics etc.

7. Say no to smoking and alcohol: Limit your alcohol intake. Smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke cause damage to your heart and blood vessels.

GOQii wishes the best for all of you on this World Heart Day! We hope this article has shed light on the essential habits for a healthy heart. If you found this information valuable, share your thoughts in the comments below. You can browse more articles like this here. To get more tips and guidance, speak to a GOQii Coach for lifestyle modifications suited to your health goals. You can subscribe for Personalised Health Coaching here.