Simple Health Tools for Africans to Check Heart Disease Risk

By: Dr Temitope Oyetunji, MBBS, FWACP (Family Medicine). Medically reviewed by A. Odutola. MB BS, PhD, FRCSEd.

November 6, 2025

An African man wearing a white T-shirt, clutching his chest in discomfort, suggesting symptoms of chest pain or a possible heart problem. Designed by Freepik

 

Highlights

• Simple health tools like Body Mass Index (BMI), waist circumference, and waist-to-height ratio can help assess your heart disease risk.

• Waist circumference is especially useful for Africans, as abdominal fat is more closely linked to heart disease in African populations.

• Other key risk factors for heart disease include age, sex, family history, blood pressure, blood sugar, and cholesterol levels.

• Online heart disease risk calculators combine these measurements to provide a more complete picture of your cardiovascular risk.

• Simple lifestyle changes like healthy eating, regular exercise, and stress management can help protect your heart.

• Regularly tracking your numbers and discussing them with your healthcare provider can help you take control of your heart health early.

 

Introduction

Heart disease remains one of the leading causes of death worldwide, and your weight plays a big role in determining your risk. In many African communities, rising rates of obesity and sedentary lifestyles are quietly leading to an increase in heart-related conditions such as hypertension, stroke, and heart failure. [1]

Health tools like Body Mass Index (BMI), waist circumference, waist-to-hip ratio, waist-to-height ratio and body fat percentage can help you understand how your weight and fat distribution affect your risk for heart disease. 

In this article, you will learn how you as an African can use these simple health tools to understand and manage your heart disease risk. You will also learn how combining these tools or using online risk calculators can give you a more complete picture of your heart health.

 

Simple Health Tools You Can Use to Check Your Heart Disease Risk

Info Poster: Combine these tools to know your heart health risk. Click on image to enlarge.

 

When it comes to assessing heart disease risk, you do not always need complex hospital tests. Several simple, affordable, and accessible tools can provide valuable insight into your health. These tools can be used at home or during routine clinic visits, and they form the first step toward understanding your heart disease risk and preventing heart problems.

1. Body Mass Index (BMI)

Body Mass Index (BMI) is a simple tool that helps estimate whether your weight is healthy for your height. It has several advantages but also has some limitations, especially in African populations.

It is calculated by dividing a person’s weight (in kilograms) by their height squared (in metres). [2]

Once you calculate your BMI, it shows whether you fall into the underweight, normal, overweight, or obese categories, with corresponding health risks.

However, BMI does not reveal where fat is stored in your body, and this is important when assessing heart disease risk. For many Africans, fat tends to accumulate around the abdomen, which poses a greater health risk. That is why BMI results should always be considered together with other measurements like waist circumference.

Learn more about BMI from here.

2. Waist Circumference

Your waist size is a simple yet powerful health indicator. It shows how much fat is stored around your abdomen and internal organs, known as visceral or abdominal fat. Research has shown that excess abdominal fat increases the risk of heart disease, high blood pressure, and type 2 diabetes, especially among Africans. [3, 4]

You can measure your waist circumference at home or during a clinic visit using a tape measure and following a set of simple instructions.

For Africans, a healthy waist circumference is less than 94 cm (37 inches) for men and less than 80 cm (31.5 inches) for women. Measurements above these levels may signal a higher risk of heart disease and heart related problems.

3. Waist-To-Hip Ratio (WHR)

This compares the size of your waist to your hips. It shows whether your body fat is concentrated around your belly (apple shape) or hips (pear shape).

A WHR of less than 0.8 for women and less than 1.0 for men is generally considered healthy.

Higher ratios suggest increased risk of heart disease and metabolic complications.

Learn more from here about how waist circumference compares with BMI in assessing your chronic diseases risk.

4. Waist-To-Height-Ratio (WHtR)

This is obtained by dividing your waist circumference by your height. It is a reliable indicator of overall fat distribution and has been found to be a stronger predictor of heart risk than BMI alone. [5]

A WHtR of 0.5 or less is ideal, meaning your waist should be less than half your height.

5. Body Fat Percentage

This measures how much of your total body weight is fat compared to muscle, bone, and water.

While it is one of the most accurate indicators of heart and metabolic risk, the methods to measure it (like DXA scans or bioelectrical impedance) are not always readily available in African healthcare settings.

 

Other Factors That Determine Your Heart Disease Risk

Understanding your heart disease risk goes beyond just your BMI, waist circumference and other tools already discussed. To get a clearer picture of your heart health, healthcare providers consider several other factors, some you can change (modifiable) and others you cannot (non-modifiable).

Non-Modifiable Risk Factors

These are factors you cannot change but should still be aware of:

• Age: The risk of developing coronary artery disease (CAD) increases after the age of 35 in both men and women. By age 40, the lifetime risk rises to about 49% for men and 32% for women, showing that the likelihood of heart disease grows steadily as we age. [6]
   
• Sex: Men are generally at higher risk of heart disease at younger ages, while women’s risk increases after menopause due to hormonal changes that affect cholesterol and fat distribution.

• Family History: People with a family history of heart attack or stroke, especially in a first-degree relative, are at higher risk and should be more proactive about screening.
   
• Ethnicity: Certain ethnic groups, including Africans, have been found to have an increased risk of heart disease. [6]

Modifiable Risk Factors

These are lifestyle or health factors you can take steps to improve:

• Blood Pressure: High blood pressure (hypertension) puts extra strain on your heart and damages the arteries, increasing the risk of heart attack and stroke. Regular blood pressure checks can help detect problems early.
   
• Blood Sugar Levels: High blood sugar, especially when uncontrolled, can lead to diabetes, which is one of the strongest predictors of heart disease. Maintaining a healthy blood sugar level helps protect your heart and blood vessels.
   
• Cholesterol Levels: An imbalance between the “bad” (LDL) and “good” (HDL) cholesterol can contribute to plaque buildup in the arteries. This narrows blood flow and raises the risk of coronary artery disease.
   
• Lifestyle Habits: Smoking, excessive alcohol intake, physical inactivity, and unhealthy eating habits are all modifiable risk factors.
   

Combining the Tools for a Clearer Picture of Heart Health

No single number or risk factor can fully describe your heart disease risk. While BMI, waist circumference, and other measures each tell part of the story, combining them gives a more accurate and personalised assessment of heart health, especially for Africans.

For instance, someone may have a normal BMI but a large waist circumference, meaning they carry hidden abdominal fat that increases their risk for heart problems. Another person might have a slightly high BMI but a healthy waist measurement and good blood pressure, suggesting their extra weight may come from muscle rather than fat.

When you use these tools together, you get a more complete view of how your body stores fat and how that affects your overall heart health.

Several reputable organisations have developed tools that combine these measurements with your health history to estimate your actual risk of heart disease. Examples include:

• The American College of Cardiology (ACC) Atherosclerotic Cardiovascular Disease (ASCVD) Risk Calculator
   
• The American Heart Association (AHA) Cardiovascular Risk Calculator

These calculators use information such as age, sex, blood pressure, cholesterol, smoking status, and diabetes history to estimate your 10-year risk of developing heart disease.
While these are primarily based on Western data, they can still offer useful guidance for Africans, especially when used alongside clinical advice.

 

Practical Steps to Reduce Your Heart Disease Risk

Knowing the factors that determine your heart disease risk is just the first step. What truly matters is using that information to make lifestyle choices that protect your heart. Here are simple, realistic steps you can take, especially within the African context, to maintain a healthy weight and reduce your heart disease risk:

1. Eat Balanced, Heart-Friendly Meals

A plate divided into two halves. On one side are healthy foods like fruits and vegetables, and the other side with fast food including a burger and fries. A measuring tape runs down the center. Designed by Freepik

 

• Focus on whole foods: fruits, vegetables, whole grains, lean proteins (like fish, beans, and poultry), and healthy fats (like olive oil, avocados, and groundnuts).

• Cut back on processed and fried foods, excess salt and sugar-sweetened drinks.

• Practice portion control; eating healthy foods in excessive amounts can still lead to weight gain.

2. Stay Physically Active

• Aim for at least 150 minutes of moderate activity (like brisk walking, cycling, or dancing) per week.

• Incorporate more movement into your day: take the stairs or walk short distances instead of driving. 

• Physical activity not only helps manage weight but also lowers blood pressure, cholesterol, and stress which are all important for heart health.

3. Monitor Your Weight and Waist Circumference Regularly

• Track your BMI and waist circumference every few months to spot early changes.

• Don’t panic over small fluctuations; what matters is the long-term trend.

• If your waist circumference is increasing even with a normal BMI, it is a signal to take action early.

4. Limit Alcohol and Avoid Smoking

• Both habits increase your risk of heart disease and stroke.

• The World Health Organization states that no level of alcohol is safe for health. If you drink alcohol, consider quitting or do so in moderation. Ideally not more than one drink a day for women and two for men.

• The only way to reduce the risk of heart disease is to quit smoking entirely. If you smoke, seek help to quit smoking.  

5. Manage Stress and Sleep Well

• Chronic stress and lack of sleep can lead to weight gain and raise your blood pressure.

• Prioritise 7–8 hours of quality sleep and practice stress-relief habits such as deep breathing, journaling, or spending time with loved ones.

 

When to Talk to Your Doctor

Apart from knowing about simple health tools to determine your heart disease risk and taking practical measures that can improve your heart health, sometimes you may need your doctor’s input in certain situations. 

You should consider seeing your doctor if:

• You have a family history of heart disease, stroke, or diabetes.

• You have been diagnosed with high blood pressure, high cholesterol, or type 2 diabetes.

• Your waist size is above 94 cm (men) or 80 cm (women).

• Your BMI is above 25, and you have other risk factors, like inactivity or poor diet.

• You experience chest pain, shortness of breath, or unusual fatigue.

• You have had rapid weight changes or find it hard to lose weight despite effort.
   

Questions to Ask Your Healthcare Provider

To make the most of your visit, go prepared with questions such as:

• “What do these numbers mean for my heart health?”

• “Should I have additional tests or screenings?”

• “What is my overall risk of heart disease, and how can I reduce it?”

• “Would a heart risk calculator help me understand my risk better?”

• “What lifestyle changes will make the biggest difference for me?”

A good conversation with your healthcare provider can turn these numbers into a plan, one that helps you protect your heart, live healthier, and catch potential problems early.

 

Conclusion

Simple health tools like BMI and waist circumference when combined with other key factors such as age, sex, blood pressure, cholesterol and blood sugar levels, can paint a clear picture of your heart health. Together, they help you understand your risks and identify the lifestyle changes needed to protect your heart.

The good news is that you can take control. Start by knowing your numbers, adopting healthy habits like regular exercise, healthy eating, managing stress, and scheduling regular health checks. 

For Africans who are intentional about their well-being, these small steps will help you stay one step ahead of heart disease.

 

References:

1. Yuyun MF, Sliwa K, Kengne AP, Mocumbi AO, Bukhman G. Cardiovascular diseases in sub-Saharan Africa compared to high-income countries: an epidemiological perspective. Glob Heart. 2020;15(1):15. Available from here 

2. Zierle-Ghosh A, Jan A. Physiology, body mass index. In: StatPearls [Internet]. Last updated Nov. 5, 2023. Treasure Island (FL): StatPearls Publishing; 2025 [Cited 2025 Nov 1]. Available from here 

3. Olatunbosun ST, Kaufman JS, Bella AF. Central obesity in Africans: anthropometric assessment of abdominal adiposity and its predictors in urban Nigerians. Journal of the National Medical Association 2018 Oct 1;110(5):519–27. Available from here 

4. Ekoru K, Murphy G a. V, Young EH, Delisle H, Jerome CS, Assah F, et al. Deriving an optimal threshold of waist circumference for detecting cardiometabolic risk in sub-Saharan Africa. Int J Obes 2018 Mar;42(3):487–94. Available from here 

5. Sweatt K, Garvey WT, Martins C. Strengths and limitations of bmi in the diagnosis of obesity: What is the path forward? Curr Obes Rep 2024 Sep 1:584–95. Available from here.

6. Brown JC, Gerhardt TE, Kwon E. Risk factors for coronary artery disease. In: StatPearls [Internet]. Last updated Ja. 23, 2023. Treasure Island (FL): StatPearls Publishing; 2025 [Cited 2025 Nov 1]. Available from here. 

 

Related: 

What BMI Tells You About Your Health Status as an African

Estimating Chronic Health Risks in Africans: Is Waist Circumference Better Than BMI?

Rising Obesity Rates Among African Women: A Growing Public Health Concern

 

 

Published: November 6, 2025

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