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Height cm
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Achieving and maintaining a healthy body weight are all part of looking after your heart and overall wellbeing. Carrying excess weight can put extra strain on your heart and can increase the risk of future heart events.
Height cm
and weightkg
Body mass index, or BMI, is calculated using your weight and height. A person’s BMI falls within one of four categories:
It’s important to remember that BMI is not the most reliable measure of whether your weight is in a healthy range for your height. It’s not a good overall indicator of how healthy you are, and doesn’t take into account important factors like age, gender and body composition (fat, muscle and bone).
BMI is also not an accurate measure in some groups of people, including pregnant women and some ethnic groups including Aboriginal and Torres Strait Islander peoples and people of Asian or South Asian descent.
Measuring your waist circumference is a simple check to tell if you’re carrying excess body fat around your middle. A measurement above the normal range can increase the risk of heart events.
To measure, find the top of your hip bone and the bottom of your ribs. Relax and breathe out normally. Then place the tape measure midway between these points, in line with your belly button, and wrap it around your waist loose enough to fit one finger inside the tape.
Read your measurement.
A healthy waist measurement for:
women - under 80 cm (about 31.5 inches).
Here are some tips to help you manage your weight and improve your heart health.
Following a heart-healthy eating pattern gives your body the nutrients it needs to function at its best and reduce the risk of future heart problems. Remember, a heart-heathy eating pattern includes:
Limit red meat to 1-3 times a week. Those with high blood cholesterol should choose reduced-fat varieties of milk and cheese products. People with heart disease or high blood cholesterol should also limit their egg intake to less than seven per week.
Avoiding high fat and processed foods and eating more fresh foods will help you maintain a healthy weight or lose weight and improve your overall health. Make small, gradual changes that you can continue long term.
Consider cooking more at home. Packaged ready-to-eat meals and snacks bought from shops or supermarkets are often high in kilojoules, salt, added sugar and unhealthy fats. By cooking at home more often, you can save money and control what’s in your meals.
Explore the Heart Foundation's Heart Healthy Dinner Plan, discover tasty recipes and prepare shopping lists to make your cooking easier.
Aim to be physically active for 30 to 60 minutes each day. Achieving a healthy weight may take time as you recover, so build up your activity slowly. Choose activities that you enjoy. Whether it's a stroll, dancing to your favourite tunes or engaging in activities that bring you joy, moving your body increases the amount of energy you burn, improves your blood flow, strengthens your muscles and protects your heart.
The Heart Foundation has free walking programs to help you get active. Join a Walking group or sign up for an online 6-week Personal Walking Plan.
Setting goals can help you achieve a healthy weight and stay motivated to stick to healthy habits. Consider making SMART goals (that’s goals that are specific, measurable, achievable, relevant and time-bound) to encourage you to get active and follow a heart-healthy eating pattern, which can have a positive impact on your weight. You might also choose to aim for a healthy waist measurement.
If you need to lose weight, you don’t have to do it alone. For example, you might want to invite your friends or colleagues who are also trying to lose weight and form walking groups.
Get the support of a healthcare professional to make a sustainable and long-term plan to lose and maintain weight. For tailored support, find an Accredited Practising Dietitian or talk to your doctor or other healthcare professional.
Last updated07 June 2024