BMI and High Blood Pressure – Smashing Unhealthy Relationships with Food

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When was the last time you had your physical checkup? Has it been over a year or so? Believe it or not, getting a regular physical is one of the best ways to stay in touch with your health. A check-up saves you a lot of future frustration and financial stress. What does a high BMI and blood pressure indicate? CDC - CENTER FOR DISEASE CONTROL AND PREVENTION

BMI and High Blood Pressure

A high BMI and blood pressure has severe connotations that your body in out of balance. First, a BMI reading of 30 or more means you are obese. Second, a blood pressure reading of 140/90 means you are in the “red zone.” This is the perfect time to connect with your physician. Check out the CDC website provides the latest information.

Centers for Disease Control and Prevention (CDC)

According to a 2020 CDC review, there is a correlation between Body Mass Index (BMI) and hypertension. In fact, those with a BMI over 30 account for 65% to 78% of the cases of patients diagnosed hypertension. Having excess adipose tissue (visceral fat) creates or worsens hypertension ( In addition, excessive body fat causes complex changes in the body. These changes include:

  • Sympathetic nervous system overactivation
  • Stimulation of the Renin-Angiotensin-AldoSterone (RAAS) system
  • RAAS regulates blood pressure
  • Changes in adipose-derived cytokines (hormones)
  • Insulin resistance (increases blood glucose)

Insulin Resistance is Linked to Visceral Fat

The hormone insulin helps control the amount of sugar (glucose) in the blood. With insulin resistance, the body’s cells don’t respond normally to insulin. Glucose can’t enter the cells as easily. So, it builds up in the blood. This can eventually lead to type 2 diabetes. The good news is that obesity is reversible.

Experts believe that obesity, especially too much fat in the abdomen and around the organs (visceral fat), is a main cause of insulin resistance. A waist measurement of 40 inches or more for women is linked to insulin resistance. In case, you haven’t heard, healthy lifestyle is the best way to fight back.

Make a Lifestyle Adjustment

Another study found that high BMI throughout has a “strong effect” on high blood pressure between ages 36 to 53. The study also suggests that a high BMI can be decreased by making a lifestyle adjustment. Get a handle on your BMI and watch those blood pressure numbers return to normal. If I can do it, anyone can. Check out my about page.

BMI Undoubtedly Affects Blood Pressure

There is no doubt that high BMI is very bad for your health. There are several types of problems that can result from a BMI over 30. Believe it or not, my BMI was as high as 40 a few years ago. Thanks to my medical team – my primary care physician, nutritionist, dietitian, physical therapy and talk therapist, I am in the best physical condition.

Connecting the Dots Between a Healthy and Unhealthy Lifestyle

My blood pressure is textbook; most days it is about 126/84 ish. Sometimes lower, sometimes higher, dependent on my lifestyle. When you make that connection between your healthy lifestyle and healthy BMI and blood pressure, it is a major LIGHT BULB moment! You can’t go home anymore. So, let’s get down to the nitty gritty of BMI.

What is Body Mass Index?

Body Mass Index (BMI) is a person’s weight in kilograms (or pounds) divided by the square of height in meters (or feet). A high BMI indicates high body fatness. BMI screens for weight categories that may lead to health problems, but it does not diagnose the body fatness or health of an individual (CDC). When your BMI is elevated, the probability of high blood pressure (hypertension) is high. BMI - BODY MASS INDEX CHART

What is Hypertension?

Hypertension is a medical term used for high blood pressure. It is a blood pressure above 140/90. A blood pressure read of 180/90 is in the severe zone. Also, your blood pressure can fluctuate at any time. In fact, if hypertension is left untreated, it leads to heart disease and stroke. Did you know that high blood pressure has no symptoms? This is how it got its nickname, “silent killer.”

Hypertension – the Silent Killer

Hypertension is not to be taken lightly. This is a condition in which the force of blood, against the artery, is too high. However, you have no internal symptoms or warnings. On a positive note, eating a healthier diet, consuming less salt, exercising regularly, and or taking medications help lower blood pressure. (Glucomannan).

What Causes High Blood Pressure?

High blood pressure develops over time. It can happen from excessive stress or from an unhealthy lifestyle. In addition, certain health conditions increase the risk of developing high blood pressures. Here are other things that contribute to high blood pressure: BLOOD PRESSURES FACTS

  • Poor diet
  • Rich fatty, sugary foods
  • Carrying excess weight
  • Sedentary lifestyle
  • Sleep Apnea
  • BMI over 30
  • Excess sodium
  • Increases with Age

Why does Blood Pressure Increase with BMI?

A normal BMI is between 18.5 and 24.9. When the blood pressure is high, it means that the heart is pumping harder than it would typically have to do. This is why individuals with a high BMI are at higher risk for heart disease, hypertension, and other cardiovascular complications. Let’s move on to a Cardiovascular Case Study.

Case Study 2021

Background of Participants of CVD Case Study

Cardiovascular Diseases (CVD) are the major cause of work-related health risks on board ships in seafarers. The primary purpose is to assess the prevalence of modifiable risk factors that are present among the crew members. Blood Pressure and BMI of these 603 seafarers was recorded according to the World Health Organization (WHO) criteria.

Researchers observed a group of 603 seafarers to determine if body mass index and high blood pressure are adversely related. This study also took into consideration the modifiable risk factors of each participant. These modifiable factors include socio-demographics, hypertension, diabetes, smoking, long work hours, occupational characteristics, overweight and obesity. 

As a result, out of a total of 603 seafarers:

  • 44.4% are officers
  • 55.6% non-officers
  • 39% had prehypertension
  • 16.6% had hypertension

The risk of prehypertension and hypertension was higher in individuals who were overweight and obese. The results of the study demonstrate that more than four in six (68.5%) seafarers aged between 19 and 70 years have at least one of the modifiable CVD risk factors. Consequently, CVD prevention and risk factor reduction should be implemented on board ships.

Healthy BMI Prevents High Blood Pressure

Being overweight or obese increases your risk of developing high blood pressure. In fact, your blood pressure rises as your body weight increases. Losing even 10 pounds lowers your blood pressure. Moreover, losing weight has the effect on those who are overweight and already have hypertension.

How To Develop a Healthy Relationship with Food?

Have you been trying to lose the pounds lately? How’s that going? Losing weight is all about developing a healthy relationship with food. Food is not our enemy. We need nourishment to sustain our health. I have a plan. Check out

Connecting with the Source

First, we need to connect with our primary care medical team. They have unlimited resources. They network with nutritionists, registered dietitians, physical/occupational/mental health therapists and social workers. So, don’t hesitate to seek them out. I highly recommend them.

Establish Short-term Goals

Next, take a minute to sit down and start jotting down a kick start plan to change your mindset. Start by establishing your short-term goals. These goals target things you want to accomplish today, this week, this month, or within this year. Then, move on to choose your long-term goals.

Plan Your Long-term Goals

After you get your short-term goals under your belt, you are on a roll. Your next milestone is to kick-off your long-term goals. You are getting ready to rock and roll into the New Year. A long-term goal is a goal that you want to accomplish in the future.

Often, these goals are tied to succeeding in your professional or personal life. For example, finishing a college course, joining a yoga class, starting a blog, starting a business, or purchasing a home. Since you have completed your short-term goals, your long-term goals are a cinch. Keeping your body nourished is your overarching goal. SMART GOALS

Food Provides All the Nourishment

The importance of food is obvious and essential. Healthy food provides nutrients and energy to your body and mind help your development and growth. Food plays an essential role in the promotion of health and disease prevention.

When there is an insufficient intake of protein, energy, and vital nutrients, your body is more prone to sickness and poor health. On the other hand, when your body is infused with nourishment, you experience optimal health. Nutrients are substances that provide:

  • Energy for activity, growth, and all functions of the body
  • Helps growth and repair of the body
  • Promotes healthy immune system
  • Carbohydrates (starches, sugars, and dietary fiber)
  • Fats (unsaturated, saturated, trans fatty acids, etc.)
  • Proteins (lean meats and high-protein vegetables, beans)

Upgrade Yourself on Important Nutrients

Gain more knowledge about the importance of nutrients from your medical team. The truth is – food is your friend. So, why not have a healthy relationship with it. At the same time, this doesn’t mean food has to taste bland. Foods high in nutritional value are, oftentimes, just as tasty as comfort foods. So, start your day with a hearty breakfast. As far as I’m concerned, breakfast is the most important meal.

Breakfast – Key Player in a Healthy Lifestyle

You can be as creative as you like. Your body will thank you in many ways. A healthy breakfast jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work. In addition, kids who eat a morning meal score higher on tests. You can also opt for: BREAKFAST OR LUNCH - A BANANA SMOOTHIE

  • Overnight Oatmeal (add chia seeds and fruit)
  • Greek Yogurt, boiled egg, Avocado Toast
  • Cottage cheese and pineapple (or any fruit)

Improvise and Optimize Your Health

Frozen Banana

½ cup vanilla Icelandic yogurt, or Greek

2 tablespoons Nut butter or ½ Avocado

How to Make it:

Place a banana in the freezer the night before. Then, add frozen banana in your blender with 2 tbsp of nut butter or healthy peanut butter (Amazon). Add water to blend or your milk of choice and pulse away for a delicious smoothie.

Lunch is Time to Go Big or Go Home

Make a filling and healthy salad that will power you through any workday. Add in all of your favorite fresh diced chicken, arugula, sesame seeds, cherry tomatoes, sliced apples, cranberries, cucumber, red onion, topped with feta cheese, mushrooms, a dollop of humus and your favorite homemade low-calorie (1 ½ tablespoons of extra-virgin olive oil) dressing or vinaigrette. Toss in what every you choose. Enjoy with a whole wheat pita. Check out


What’s for Dinner Eating on the Go

Try Taco Bell’s Power Menu Bowl Combo. Note – skip the added cheese and sour cream (500-930 calories).

Frequently ASKED Questions

 What is too high blood pressure level?

140/90 is the high point. However, some medical professionals say 130/90.

What should I do if my BP is 140 90?

Talk to your healthcare professional, if you can’t control it with food and lifestyle, there are medications that can do the trick. Other interventions include reducing your sodium intake, lifestyle change, and exercise.

What are the 5 symptoms of high blood pressure?

Although there are no symptoms, pay attention to headaches, blurry vision, nosebleeds, shortness of breath, irregular heartbeat, dizziness, pounding in the ears and chest.

Can Skinny People have high blood pressure?

According to Reuters Health, high blood pressure can affect skinny people and it is more serious in thin people. High blood pressure is equally dangerous for both obese, overweight and underweight.

Why do fit people get hypertension?

If fit people let themselves go and consume excessive sodium, quit working out, they can revert to an unhealthy physical condition. It’s as simple as that. We all have to stay committed to our health upkeep.

How much will losing 10 pounds lower blood pressure.

The human body is very forgiving. Even a weight lose of 10 pounds can reverse the beginning stages of hypertension. Prima Medicine states that every pound you lose, your blood pressure will drop one pound. Therefore, if you lose 10 pounds, your blood pressure will drop by 10 points. How awesome is that?

What is a Seafarer?

Someone who is employed to serve aboard any type of marine vessel. This also refers to active seafaring workers but is also used to describe a person with a long history of serving within the profession.


  1. Center for Disease Control and Prevention (CDC)
  2. University College Medical in London 
  3. World Health Organization 

Thank You

Thank you for sharing this BMI and Blood Pressure journey with me. When you realize the importance of giving your body and mind the nourishment it needs, you will eventually experience a better quality of life and in turn, you can pay-it-forward to your family, friends and/or your children. Now that you have the knowledge regarding your body mass image and your blood pressure, you have the know-how to optimize your health. You owe it to yourself to become the best version of yourself.

Also, feel free to leave your comments, questions, and feedback in the space below. I would love to have more dialogue and conversation. I wish you all the best in the coming New year 2023. Make it happen!

Rachele, Founder (website) (email)

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