Cardiovascular diseases remain the world’s number one killer, responsible for an estimated 17.9 million deaths annually. Therefore, it is important to recognize and reduce the risk of developing these diseases.

One way to do this is by using a cardiovascular risk calculator, which takes some risk factors such as age, sex, smoking history, blood pressure, and cholesterol levels into account to give an estimation of the risk. Another factor that influences cardiovascular disease is the waist to hip ratio (WHR). Higher WHR is associated with an increased risk of cardiovascular disease, type 2 diabetes, and some cancers.

This article will explain why WHR is so important and how you can use a cardiovascular risk calculator to measure your WHR and identify your risk factors.

What is WHR?

The waist to hip ratio is the ratio of the circumference of your waist to your hip measurement. This measurement is important because it reflects the distribution of fat in your body.

People with “apple” shapes with more fat around the waist and abdominal area have a higher WHR and a higher risk of developing cardiovascular diseases, while people with “pear” shapes with more fat stored in the hips and thighs have a lower WHR and a lower risk of developing cardiovascular diseases.

Why is WHR important?

WAIST-HIP RATIO is important because it helps you determine your body shape and the distribution of fat in your body. These factors help identify your risk of developing cardiovascular diseases and other health risks.

People with a higher WHR have an increased risk of developing heart disease, type 2 diabetes, and some cancers, while people with a lower WHR have a lower risk of developing these diseases.

How to measure your WHR?

To measure your waist to hip ratio, follow these simple steps:.

1. Stand up straight and breathe out.
2. Use a measuring tape to measure your waist circumference – this is the narrowest part of your waist, usually just above the belly button.
3. Measure your hip circumference – this is the widest part of your hips, usually around the buttocks.
4. Divide your waist circumference by your hip circumference to get your waist to hip ratio.

If you are unsure about how to take these measurements or are having difficulty, consult with your doctor or healthcare provider. They can help you measure your WHR and identify potential risk factors.

Related Article Heart Health Analyzer: Check your WHR to prevent cardiovascular diseases

Why use a cardiovascular risk calculator?

A cardiovascular risk calculator is a tool that takes into account your age, sex, smoking history, blood pressure, cholesterol levels, and other risk factors, including WHR, to calculate your risk of developing cardiovascular disease over a certain period. It is a simple and convenient way to determine your risk of developing these diseases and identify potential risk factors that can be addressed.

This allows you to take steps to reduce your risk of developing cardiovascular diseases and other health risks.

How to use a cardiovascular risk calculator?

There are many cardiovascular risk calculators available online that you can use to estimate your risk of developing cardiovascular diseases. Some of the popular ones are:.

1. ASCVD Risk Estimator Plus – American College of Cardiology
2. Framingham Risk Score – National Heart, Lung, and Blood Institute
3. QRISK3 – University of Nottingham

To use these calculators, you need to provide information such as your age, sex, smoking history, blood pressure, cholesterol levels, and WHR.

Once you have provided this information, the calculator will estimate your risk of developing cardiovascular diseases over a certain period, usually ten years. This risk is expressed as a percentage, with higher percentages indicating a higher risk of developing cardiovascular diseases.

What can you do if you are at high risk?

If your cardiovascular risk calculator shows that you are at a high risk of developing cardiovascular diseases, there are steps you can take to reduce your risk. These include:.

1. Eating a healthy and balanced diet, low in saturated and trans fats, and high in fruits, vegetables, and whole grains.
2. Engaging in regular physical activity, such as walking, jogging, cycling, or swimming, for at least 30 minutes a day, five days a week.
3. Quitting smoking and avoiding exposure to second-hand smoke.
4. Managing your stress levels through relaxation techniques such as yoga, meditation, or deep breathing exercises.
5. Monitoring your blood pressure, cholesterol levels, and other health indicators regularly and taking medication if necessary.

Conclusion

Cardiovascular diseases are a major cause of death worldwide, and it is important to identify and manage risk factors to reduce the risk of developing these diseases.

The waist to hip ratio is a simple and convenient way to determine your body shape and the distribution of fat in your body, which can help identify your risk of developing cardiovascular diseases and other health risks. By using a cardiovascular risk calculator, you can estimate your risk of developing cardiovascular diseases over a certain period based on your age, sex, smoking history, blood pressure, cholesterol levels, and waist to hip ratio.

If you are at high risk, you can take steps to reduce your risk by eating a healthy and balanced diet, engaging in regular physical activity, quitting smoking, managing stress, and monitoring your health indicators regularly.