Heart disease is a leading cause of death worldwide, and one of the major contributing factors is obesity.

People who are overweight or obese are more likely to have high blood pressure, high cholesterol levels, and type 2 diabetes, all of which can lead to heart disease.

One of the ways to assess your risk of heart disease is by calculating your waist-to-hip ratio. Your waist-to-hip ratio is a measure of the amount of fat stored around your waist compared to the amount of fat stored around your hips and thighs.

Research has shown that people who carry more fat around their waist are more likely to develop heart disease than those who carry more fat around their hips and thighs.

How to Measure Your Waist-to-Hip Ratio

Before you calculate your waist-to-hip ratio, you’ll need to measure your waist and hip circumference. Here’s how to do it:.

Measuring Your Waist Circumference

1. Stand up straight and breathe out.

2. Place a tape measure around your waist, just above your belly button.

3. Make sure the tape measure is snug but not tight.

4. Look straight ahead and keep your feet flat on the floor.

5. Take the measurement.

Your waist circumference is the distance around your waist at its narrowest point between your ribs and hips.

Measuring Your Hip Circumference

1. Stand up straight with your feet together.

2. Place a tape measure around the widest part of your hips.

3. Make sure the tape measure is snug but not tight.

4. Look straight ahead and keep your feet flat on the floor.

5. Take the measurement.

Your hip circumference is the distance around the widest part of your hips, just below the hip bones.

Calculating Your Waist-to-Hip Ratio

Once you’ve measured your waist and hip circumference, you can calculate your waist-to-hip ratio. Here’s how:.

1. Divide your waist measurement by your hip measurement.

2. The result is your waist-to-hip ratio.

For example, if your waist measurement is 34 inches and your hip measurement is 40 inches, your waist-to-hip ratio would be:.

34 ÷ 40 = 0.85.

Interpreting Your Waist-to-Hip Ratio

The World Health Organization (WHO) has set the following guidelines for waist-to-hip ratio:.

Men: A ratio of 0.90 or higher is considered high and indicates an increased risk of heart disease.
Women: A ratio of 0.85 or higher is considered high and indicates an increased risk of heart disease.

Keep in mind that waist-to-hip ratio is just one of the many factors that contribute to the development of heart disease. Other factors include smoking, lack of physical activity, high blood pressure, high cholesterol, and family history.

What You Can Do to Reduce Your Risk of Heart Disease

If you’re concerned about your risk of heart disease, there are several steps you can take to reduce it:.

Eat a healthy diet that’s low in saturated fat, cholesterol, and sodium.
Get regular exercise, at least 30 minutes per day, five days per week.
Avoid smoking and limit your alcohol consumption.
Manage stress with relaxation techniques, such as meditation or yoga.
Get regular check-ups and screenings for high blood pressure, high cholesterol, and diabetes.

Conclusion

Calculating your waist-to-hip ratio is a simple and effective way to assess your risk of heart disease. By maintaining a healthy lifestyle and managing any underlying health conditions, you can reduce your risk and live a long, healthy life.