Trim Your Waistline to Lower Blood Pressure

by Lisa Nelson, RD, LN Health Professional

Waist circumference has a direct relationship to high blood pressure and lipid (cholesterol) levels.

A study published in the Archives of Pediatrics & Adolescent Medicine found the greater the Waist-to-Height Ratio the worse the lipid profile and hypertension in adolescents.

This particular study evaluated 4,104 ninth-grade students between the ages of 14 and 15 years-old during the 2009 - 2012 school year. Body mass index was used to classify waist measurements.

The greater the waist-to-height ratio, the greater the risk for poor lipid profiles and high blood pressure compared to those with normal body mass indexes and waist-to-height ratios.

Yes, this was a study of adolescents, but that doesn't mean the same principal doesn't apply to adults. The larger your waist circumference, the greater your risk for heart disease.

This excess fat around your midsection is called visceral fat. Visceral fat is more metabolically active, which means increased effects on cholesterol, blood pressure, and blood sugar levels.

What should your waist circumference be?

If you are a woman, your waist circumference should be less than 34.6 inches.

If you are a man, your waist circumference should be less than 40.1 inches.

It's been estimated that 50% of US men and 70% of US women are abdominally obese.

Waist-to-hip ratio is another measurement you can use to calculate whether or not you are at risk of developing high cholesterol, high blood pressure, and heart disease. Here's a link to the HealthCentral Waist-to-Hip Calculator.

How to Shed Belly Fa

Spot training does not necessarily work. You need to make diet and lifestyle changes that promote overall weight loss.

Check out these tips by Kenn Kihiu - How to Lose Inches and Trim Your Waistline.

He gives some guidelines on not only ab training, but the cardio needed to burn the excess fat.

Be sure to sign up for the free ecourse 7 Natural Waysto Lower Blood Pressure at

Lisa Nelson, RD, LN
Meet Our Writer
Lisa Nelson, RD, LN

Lisa Nelson RD, a registered dietitian since 1999, provides step-by-step guidance to lower cholesterol and lower blood pressure, so you can live life and enjoy your family for years to come. Lisa's passion for health comes from her own family history of heart disease, so she doesn't dispense trendy treatments; Lisa practices what she teaches in her own daily life. Because her own health is the foundation of her expertise, you can trust that Lisa will make it truly possible for you to see dramatic changes in your health, without unrealistic fads or impossibly difficult techniques.