You’ve seemingly heard in regards to the significance of conserving your weight in a wholesome vary to guard your coronary heart. However the quantity on the size will not be telling the complete story. Your waist-to-hip ratio (WHR) could possibly be an much more revealing measure in the case of cardiovascular danger, particularly for ladies over 50. However what precisely is WHR, how do you calculate it and what numbers do you have to be aiming for? We spoke with healthcare consultants to interrupt all of it down, together with what your WHR says about your coronary heart well being and what to do in case your quantity is excessive.

The hyperlink between waist-to-hip ratio and coronary heart well being

Waist-to-hip ratio is a measurement evaluating the circumference of your waist to that of your hips. “It’s a simple way of looking at how fat is distributed on your body,” explains Hussain Ahmad, MUDr/MD, marketing consultant practitioner for Click2Pharmacy. Extra particularly, it determines whether or not an individual carries extra fats across the stomach or the decrease physique. Whereas physique mass index (BMI) estimates total physique fats, WHR offers perception into the place that fats is saved. 

So, how does this relate to your coronary heart? “People with more fat around the waist tend to be at higher risk of cardiovascular disease compared to those who carry more weight around their hips and thighs,” says Dr. Ahmad. “That’s because belly fat, especially the kind that builds up around internal organs (visceral fat) is more strongly linked to heart issues.” 

Elevated visceral fats surrounds important organs, producing inflammatory compounds that negatively impression coronary heart operate. This, Dr. Ahmad continues, can result in an elevated danger of growing hypertension, excessive ldl cholesterol and insulin resistance. 

In line with the American Coronary heart Affiliation, carrying extra belly fats, even with a wholesome BMI, can enhance your danger of cardiovascular points. Furthermore, a 2023 research in JAMA Community Open discovered that WHR could also be a greater predictor of future well being points, together with cardiovascular well being, than BMI. That is particularly vital for postmenopausal girls, who are likely to shift fats storage to the stomach on account of hormonal modifications. WHR presents a extra focused have a look at your metabolic well being danger. 

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How you can measure your waist-to-hip ratio

The excellent news is you don’t want any fancy instruments to calculate your WHR. “You can take a measuring tape horizontally around the abdomen,” says Richard Frank, MD, MHSA, chief medical officer at Vida Well being. “The tape must be snug, but not so tight that it compresses the skin, and parallel to the floor.” Right here’s the way to do it:

Measure your waist at its narrowest level, normally simply above your stomach button.
Measure your hips at their widest level, sometimes across the fullest a part of your buttocks. 
Divide your waist measurement by your hip measurement. For instance: 32” waist ÷ 40” hips = 0.80 WHR.

“A WHR greater than 0.85 for women and 0.90 for men increases metabolic risk,” says Dr. Frank. “Women naturally have higher fat storage around the hips, so the threshold for a high WHR is lower for women.”

WHR needs to be used along with different screening instruments 

Whereas WHR is useful, it’s not the one quantity that issues. “It does provide a better insight into fat distribution than using BMI alone, however, it should not be used in isolation,” says Pamela Walters, MD, medical director at Eulas Clinics. “Other critical risk factors include blood pressure, blood sugar levels, whether you smoke, how active you are, cholesterol levels and so on.” 

Dr. Walters additionally notes that stress and psychological well being situations, similar to despair, are additionally related to coronary heart illness. “Addressing both physical and mental health together leads to better outcomes across the board,” she says. (You’ll be able to see extra danger elements for coronary heart illness in girls right here.)

Moreover, WHR has its limitations. First, it doesn’t account for total physique composition or muscle mass. This implies two individuals with the identical ratio and comparable physique shapes may have very completely different well being profiles. It can also’t distinguish between visceral fats and subcutaneous fats (the sort slightly below the pores and skin). “WHR is a useful tool, but like BMI, it’s just one part of the picture,” says Dr. Ahmad. 

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How you can enhance your waist-to-hip ratio

In case your WHR is larger than best, don’t panic. There are small, sustainable way of life modifications that may assist cut back belly fats and enhance your coronary heart well being total. 

What you eat and when can play a giant position. “Increasing fiber intake and balanced macronutrients, staying hydrated and decreasing late-night eating can improve WHR and help decrease visceral fat,” advises Dr. Frank. Different suggestions he shares embrace including energy coaching to your exercise routine, managing stress and getting correct sleep.

“Overall, consistency with dietary and lifestyle changes is crucial,” says Dr. Frank. He cites a number of medical situations that may have an effect on your WHR, together with thyroid situations, PCOS, menopause and Cushing’s illness. “However, management is the same with or without these conditions as well as treating underlying conditions,” he provides.

Whereas WHR will not be an ideal predictor, it does supply vital perception into how your physique shops fats and the way that may impression your cardiovascular system.

Extra easy metrics for understanding coronary heart well being:

Common Resting Coronary heart Price by Age: What’s Regular, What’s Not and How you can Enhance Your Studying

What Is Regular Blood Stress by Age? Medical doctors Reveal When a Studying Is Secure—And When It’s Harmful

How you can Examine Coronary heart Price Naturally: Understanding Your Beats Per Minute

This content material shouldn’t be an alternative choice to skilled medical recommendation or analysis. At all times seek the advice of your doctor earlier than pursuing any remedy plan.