Cardiovascular diseases (CVDs) are the leading cause of death worldwide, accounting for 31% of all global deaths in 2015 according to The World Health Organization (WHO).
Although various risk factors such as unhealthy diet, physical inactivity, and smoking contribute to CVD, studies show that abdominal obesity is one of the significant predictors of CVDs.
This article explains how to determine your cardiovascular risk by measuring waist and hip circumference.
Waist Circumference and its Importance
Measuring your waist circumference is an easy and inexpensive way to assess your CVD risk.
Waist circumference is the distance around the narrowest part of your waist and is indicated by the iliac crest, which is located between the top of your hipbone and the bottom of your ribcage.
There are different methods to measure waist circumference, but here are the general steps:.
- Stand up straight, relax your abdomen, and breathe normally.
- Wrap a measuring tape around your waist at the level of your iliac crest.
- Make sure the tape is snug but not too tight, and that it’s parallel to the floor.
- Read the measurement at the end of a normal exhale.
Here are the cutoff values for waist circumference that indicate increased CVD risk:.
| Gender | Increased Risk | Greatly Increased Risk |
|---|---|---|
| Men | > 40 inches (102 cm) | > 44 inches (112 cm) |
| Women | > 35 inches (88 cm) | > 39 inches (98 cm) |
If your waist circumference is above these cutoff values, it indicates that you have a higher risk of CVD and other related disorders such as type 2 diabetes, dyslipidemia, blood pressure, and metabolic syndrome.
Hip Circumference and its Importance
The hip circumference is the distance around the widest part of your hip, which is usually at the level of your buttocks.
Hip circumference is a marker of body fat distribution, with higher values indicating greater fat deposition in the gluteal-femoral area.
Here are the general steps to measure hip circumference:.
- Stand up straight with your feet close together.
- Wrap a measuring tape around your hip at the widest part of your buttocks.
- Make sure the tape is snug but not too tight, and that it’s parallel to the floor.
- Read the measurement at the end of a normal exhale.
Studies show that a low hip circumference and a low waist-to-hip ratio (WHR) are associated with an increased risk of CVD and other metabolic disorders.
Related Article
Calculating Your Waist-to-Hip Ratio to Assess Heart Disease Risk
A high WHR (> 0.85 for women and > 1 for men) suggests central obesity, which is a risk factor for metabolic abnormalities such as insulin resistance, dyslipidemia, and hypertension.
Calculating Waist-to-Hip Ratio
The waist-to-hip ratio (WHR) is the ratio of your waist circumference to your hip circumference. WHR is used to assess the distribution of body fat, with higher ratios indicating greater central or abdominal obesity.
Here’s how to calculate your WHR:.
- Measure your waist circumference as described above.
- Measure your hip circumference as described above.
- Divide your waist circumference by your hip circumference.
Here are the WHR cutoff values for CVD risk:.
| Gender | CVD Risk |
|---|---|
| Men | > 1.0 |
| Women | > 0.85 |
If your WHR is above these cutoff values, it indicates that you have a higher risk of CVD and other related disorders such as type 2 diabetes, dyslipidemia, blood pressure, and metabolic syndrome.
Factors Affecting Waist and Hip Circumference
Several factors can affect your waist and hip circumference and alter your CVD risk.
Age
As you age, your metabolism slows down, and your muscle mass decreases, leading to an increase in body fat and a decrease in waist-to-hip ratio. This change in body composition can result in increased CVD risk.
Genetics and Family History
Your genetics can play a significant role in your body fat distribution and CVD risk. People with a family history of CVD and central obesity are at higher risk of developing the disease.
Physical Activity
A sedentary lifestyle and lack of physical activity can increase your CVD risk, even if you have a healthy weight. Exercise can help reduce body fat, improve insulin sensitivity, and decrease blood pressure and lipid levels.
Nutrition and Diet
A diet high in saturated and trans fat, refined carbohydrates, and sugar can increase your body fat deposition, especially in the abdominal area. A balanced, nutrient-dense diet is necessary to maintain a healthy body weight and decrease CVD risk.
Conclusion
Measuring your waist and hip circumference can help you assess your CVD risk, but it’s essential to keep in mind that these measurements are only one part of the equation.
Other risk factors such as age, genetics, physical activity, and diet also contribute to your CVD risk. If you’re concerned about your CVD risk, consult with your healthcare provider to develop a personalized plan to prevent and manage the disease.
