Lower Blood Pressure and Cholesterol Without Medications

Want to Lower Blood Pressure and Cholesterol Without Medications? Lose Weight. Here’s How.

Losing weight isn’t just about fitting into smaller clothes or boosting your confidence—it’s about improving your overall health and quality of life. Among the many health benefits that come with shedding excess pounds, two of the most significant are the lowering of blood pressure and cholesterol levels. Both high blood pressure (hypertension) and high cholesterol (hyperlipidemia) are major risk factors for heart disease, stroke, and other chronic illnesses. This blog post explores the link between weight loss and improved cardiovascular health, focusing on the scientific reasons why losing weight can lead to better blood pressure and cholesterol levels.

Understanding Blood Pressure and Cholesterol

To understand how weight loss impacts blood pressure and cholesterol, let’s briefly define these terms and why they matter.

  • Blood Pressure: This is the force of blood against the walls of your arteries. High blood pressure means your heart is working harder to pump blood, which can damage arteries and organs over time. It is often called the “silent killer” because it typically shows no symptoms until it causes significant harm.
  • Cholesterol: This is a waxy substance found in your blood. Your body needs some cholesterol to build healthy cells, but too much can lead to plaque buildup in the arteries, which increases the risk of heart attack and stroke. Cholesterol is carried through the bloodstream by lipoproteins, notably low-density lipoprotein (LDL) and high-density lipoprotein (HDL). High levels of LDL (the “bad” cholesterol) and low levels of HDL (the “good” cholesterol) are risk factors for cardiovascular disease. I like to think of cholesterol as a spackle for your arteries and veins. Some spackle for the walls is ok, but when too much accumulates you’re going to have problems.

The Link Between Weight and Blood Pressure

Being overweight or obese is closely linked to high blood pressure. This connection exists for several reasons:

  • Increased Blood Volume: Extra weight requires more blood to supply oxygen and nutrients to body tissues. The increased blood volume puts additional pressure on the artery walls, raising blood pressure.
  • Hormonal Changes: Excess fat, particularly around the abdomen, can alter the balance of hormones in your body. This change can lead to an increase in substances that constrict blood vessels, causing blood pressure to rise.
  • Insulin Resistance: Obesity is associated with insulin resistance, which can increase blood pressure. Insulin resistance can lead to higher blood sugar levels, which in turn can cause the kidneys to retain more sodium and water, further raising blood pressure.


Losing weight can help reverse these effects. By shedding excess pounds, you reduce the burden on your heart and arteries, leading to lower blood pressure. Studies have shown that even a modest weight loss of 5-10% of your body weight can lead to significant reductions in blood pressure.

The Connection Between Weight and Cholesterol

Weight loss also plays a crucial role in managing cholesterol levels. The relationship between excess weight and cholesterol involves several factors:

  • Reduced LDL and Triglycerides: Extra body fat is associated with higher levels of LDL cholesterol and triglycerides, another type of fat in the blood. When you lose weight, especially through diet and exercise, your body tends to produce less LDL and triglycerides.
  • Increased HDL: Losing weight can also lead to higher levels of HDL cholesterol. HDL helps remove excess cholesterol from the arteries, reducing the risk of plaque buildup and cardiovascular disease.
  • Improved Insulin Sensitivity: As weight decreases, insulin sensitivity often improves, leading to better management of blood sugar levels. This improvement can also have a positive impact on cholesterol levels, as insulin resistance is linked to higher cholesterol.

So How Do You Lose Weight and Improving Heart Health?

  • Healthy Eating Habits: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats. Reduce your intake of saturated fats, trans fats, and added sugars. The DASH (Dietary Approaches to Stop Hypertension) diet and the Skinny Seattle program are two popular options that promote heart health.
  • Regular Exercise: Physical activity is crucial for weight loss and heart health. Aim for at least 8-12 minutes of high-intensity exercise every other day to stimulate growth hormone. Activities like brisk walking, jogging, swimming, and cycling are excellent choices.
  • Portion Control: Keeping portion sizes in check can help you manage calorie intake and avoid overeating. AIm for 6oz of veggies and 4oz or protein per meal. Using smaller plates, eating slowly, and paying attention to hunger cues can help you control portions.
  • Intermittent Fasting: Eating within an 8-10 window will help with weight loss and insulin resistance. Your body and your hormones need a chance to reset so not eating from the moment you wake up until the moment you go to bed will help boost your metabolism and reset your hormones.
  • Consistent Sleep: Adequate sleep is essential for overall health. Aim for 7-9 hours of quality sleep per night. Poor sleep can contribute to weight gain and increase the risk of hypertension and high cholesterol. Studies have shown that people who get less than 7-9 hours of sleep consume an average of 400 more cal per day. Makes sense. Think of how many calories are in that nightly bedtime snack.
  • Stress Management: Chronic stress can lead to unhealthy behaviors like overeating and poor food choices. Find healthy ways to manage stress, such as meditation, yoga, deep breathing exercises, or spending time in nature.

Real World Example of Lower Cholesterol From Patients in my Office


His cholesterol went from 150 all the way down to 125 (after a 5 year history of being high) same with triglycerides! In fact, his Dr. was so happy – he was taken off his chol meds and blood pressure meds. Watch him tell you his incredible story himself.


Notice her cholesterol was high 7/22/21-1/9/24. A 3 year history of high cholesterol. Then after working with the team at Skinny Seattle her total cholesterol went from 163 all the way down to 135!  WOW! And her HDL (good cholesterol) went from 33 to 39 n that time. Way to go, Heather!


Losing weight can have a profound impact on your cardiovascular health, leading to lower blood pressure and cholesterol levels. These improvements can significantly reduce your risk of heart disease, stroke, and other serious health conditions. By adopting a balanced diet, regular exercise, and other healthy habits, you can achieve sustainable weight loss and enjoy the benefits of a healthier heart. Remember, every small step toward a healthier lifestyle contributes to your overall well-being. So get started on your journey today and experience the positive changes that come with a healthier body and mind.

If you’re still struggling to lose weight or maintain healthy habits, consider seeking support from Skinny Seattle. Sometimes, even after we do all the things above it’s still difficult to lose weight. It might be because your hormones and metabolism are working against you.  We run comprehensive metabolic lab tests to get to the root of your weight loss resistance and provide personalized accountability and support to  help you reboot your metabolism and rebalance your hormones.

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