Have you measured your waist-to-hip ratio lately? If not, you might be surprised by what this simple calculation can tell you about your health.

A higher waist-to-hip ratio has been linked to an increased risk of several health conditions, including cardiovascular disease, diabetes, and stroke.

Understanding Waist-to-Hip Ratio

Before we dive into the health implications of waist-to-hip ratio, let’s first define what it is. This measurement is the ratio of the circumference of your waist to the circumference of your hips.

To measure your waist-to-hip ratio, take a tape measure and measure around the smallest part of your waist, which is typically right above your belly button. Then, measure around the widest part of your hips, which is typically at the hip bone. Divide your waist measurement by your hip measurement to get your waist-to-hip ratio.

Once you have your waist-to-hip ratio, you can use the following guidelines to interpret your results:.

For women, a waist-to-hip ratio of 0.80 or lower is considered healthy.
For men, a waist-to-hip ratio of 0.90 or lower is considered healthy.
If your waist-to-hip ratio is higher than these numbers, it suggests that you are carrying more weight around your waist than your hips, which can have negative health consequences.

Health Risks Associated with a High Waist-to-Hip Ratio

Carrying excess weight around your middle can put you at risk for several health conditions. Here are just a few:.

Cardiovascular Disease

Studies have found that a high waist-to-hip ratio is associated with an increased risk of cardiovascular disease.

This is likely due to the fact that abdominal fat, the type of fat that tends to accumulate around the waist, is more metabolically active than other types of fat in the body. This means that it releases more inflammation-promoting chemicals, which can damage the lining of blood vessels and increase the risk of heart disease.

Diabetes

A high waist-to-hip ratio has also been linked to an increased risk of type 2 diabetes.

This is thought to be because abdominal fat is closely associated with insulin resistance, meaning that the body has a harder time using insulin to regulate blood sugar levels.

Stroke

A study published in the journal Neurology found that people with a higher waist-to-hip ratio had a higher risk of stroke, even after accounting for other risk factors such as age, smoking, and alcohol consumption.

The researchers concluded that reducing waist circumference may be an important way to lower stroke risk.

How to Lower Your Waist-to-Hip Ratio

If your waist-to-hip ratio is higher than the recommended guidelines, there are several ways to improve it:.

Eat a Healthy Diet

Diet plays a crucial role in your body composition. Eating a healthy, balanced diet that focuses on whole foods can help you achieve a healthy waist-to-hip ratio. Try to eat plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.

Exercise Regularly

Physical activity is also important for reducing your waist-to-hip ratio. Aim for at least 150 minutes of moderate-intensity exercise per week, and incorporate strength training exercises to build muscle and boost metabolism.

Avoid Excess Alcohol Intake

Drinking alcohol in excess can contribute to a high waist-to-hip ratio. Stick to moderate alcohol intake, which is generally defined as up to one drink per day for women and up to two drinks per day for men.

The Bottom Line

Your waist-to-hip ratio is an important measurement when it comes to your health. A higher ratio suggests that you are carrying excess weight around your middle, which can lead to several negative health outcomes.

Fortunately, there are steps you can take to reduce your waist-to-hip ratio and improve your overall health.