About Cardiovascular Health

Weight & Body Mass Index (BMI)

In this section, you will find the answers to your questions relating to weight and BMI and why they are both important factors in managing your health.

What is BMI? How does weight affect my health? What factors can contribute to weight gain? How can I manage my weight?

What is BMI?
Body Mass Index (BMI) is a measurement used to find out whether you are underweight, overweight or obese for your height.1 BMI measurement is a general indicator of weight and does not take into account some of the factors that may contribute to your weight. For example, if you are very athletic and have a muscular build, your BMI may indicate that you are overweight even though you have a healthy amount of fat.1 Speak to your doctor or practice nurse if you have any concerns about your weight. If you know your height and weight, it is possible to work out your BMI using the simple steps outlined below2:

Take your weight in kilograms (kg) and divide it by your height in metres (m). Then divide the result by your height in metres (m) again.

You can also calculate your BMI the easy way by visiting www.nhs.uk/Tools

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BMI

The BMI weight ranges are outlined below3: Underweight if your BMI is less than 18.5, you are underweight for your height Ideal weight if your BMI is between 18.5 and 24.9, you are a healthy weight for your height Overweight if your BMI is between 25 and 29.9, you are overweight for your height Obese if your BMI is 30 or more, your weight has reached the obese level. This is highlighted as fat or very fat on the chart below *

*If you are of Asian origin, a BMI over 27.5 is considered obese.4

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BMI

Body Shape and Waist Circumference

As well as your weight, your overall body shape can affect your cardiovascular health. Those who do carry excess weight in the belly, which is also called the abdomen, are referred to as having an apple shape.5 The more apple shaped you are, the more at risk of heart disease you are.4 This is because the effects of excess weight are increased when the fat is concentrated around your belly.6 Carrying excess weight on your hips, also referred to as pear shaped, is associated with fewer heart problems compared to those who carry too much fat around the belly.6

Apple Shaped

Pear Shaped

Assessing your waist circumference is easy to do. Using a tape measure, you should measure your waist at the point midway between the bottom of your ribs and the top of your hips.6

Waist circumference and cardiovascular health: Your cardiovascular health may be at risk if6: You are a woman and your waist circumference is more than 32ins (80cm) You are a man and your waist circumference is more than 37ins (94cm) This risk increases if: You are a woman and the measurement is more than 35ins (88cm)6 You are a man and the measurement is more than 40ins (102cm)6 It is important to highlight that if you are of South Asian origin these figures are slightly different. A waist measurement of only 32 inches (80cm) for women and 35 inches (90cm) for men puts health at high risk.6

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BMI

How does weight affect my health?

Being overweight can be harmful to your cardiovascular system as it contributes to high blood cholesterol and high blood pressure, both of which can put a strain on the normal function of the heart.1,5.7 Also, when you carry excess fat, your body produces hormones and other substances that can put you at risk of ill health.7 People who are overweight or obese are also more likely to develop Type 2 diabetes, a chronic condition that can lead to a number of health complications and cardiovascular disease.1,5,7 Therefore, achieving and maintaining a healthy weight and healthy body shape are important if you want to improve cardiovascular health. Excess weight can also increase the risk of:

Problems with the gall bladder Some cancers Aching joints and osteoarthritis Back pain Sleep difficulties & snoring Infertility Sweating Breathlessness Difficulties in walking Low self-esteem and poor body-image

What factors can contribute to weight gain?

To understand weight gain, you must first understand the balance between food consumption and the energy or calories you burn. The food you consume is used by your body as energy. Your body uses energy for a number of things from your daily activities, such as walking up the stairs, doing the dishes, walking to work, to the more basic bodily functions, such as breathing, digesting food and the beating of your heart. However, very few people know how many calories they require for their daily activities. Energy that is not used or burned is stored as extra weight. This excess weight can build up gradually over time. For example, if you eat an extra 50 calories every day (equivalent to half a biscuit), this can result in a gain of 12 kilos/2.24.4 pounds of weight every year.1 Todays modern lifestyle makes it very easy to put on weight. The following factors contribute to weight gain:1

A high-calorie diet particularly due to fast food Greater availability of energy rich foods and snacks Little or no need for physical activity in the normal day More sedentary activities and pastimes More reliance on personal and public transport Genetic influences Certain medical disorders and/or medications

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BMI

How can I manage my weight?

It is important for everyone to achieve and maintain a healthy weight. If you are currently overweight, losing weight can help you improve your cardiovascular health. Research has shown that losing as little as 5 10% of your body weight offers health benefits. Provided this weight is kept off, it can bring about reductions in blood pressure and cholesterol. It can also lower your chance of developing Type 2 diabetes. Additionally, losing weight whilst getting in shape can improve your overall health and help you feel fitter, more confident and energetic.6 There are many aspects of your daily life that you can change to help you manage your weight.5 However, if you want to lose weight, its important not to go on a crash diet but to change the foods and ways in which you eat over the long term. This will ensure that any weight is kept off and that your body is still getting all the nutrients it needs. You will find helpful suggestions in the Diet & Lifestyle section of this site.

References 1. 2. 3. 4. 5. 6. 7. British Heart Foundation (2006). G198 Taking Control of Your Weight. London: BHF. Available from http://www.bhf.org.uk/publications/view_ publication.aspx?ps=1000038 National Health Service (NHS). NHS Choices website. Available from http://www.nhs.uk/Pages/homepage.aspx World Health Organization (WHO) (2006). Global database on body mass index. Available from http://www.who.int/bmi/index.jsp?introPage=intro_3.html Department of Health (2009). Putting Prevention First. Vascular Checks: risk assessment and management http://www.parliament.uk/deposits/depositedpapers/2008/DEP2008-0910.pdf British Heart Foundation (2008). Coronary Heart Disease Statistics. London: BHF. http://www.heartstats.org British Heart Foundation (2009). So you want to lose weightFor Good. London: BHF. Available from http://www.bhf.org.uk/publications/publications_search_results.aspx?m=simple&q=So+you+want+to+lose+weight Food Standards Agency. Eat well, be well website. Available at http://www.eatwell.gov.uk