Is Your Waistline a Better Predictor of Heart Disease?

For decades, we’ve been told to focus on BMI—body mass index—as the primary measure of our health.

But as more research emerges, it’s becoming clear that BMI may not tell the whole story. In fact, a new health metric is gaining attention, and it could be a more reliable indicator of your heart disease risk: body roundness index (BRI).

Unlike BMI, which simply looks at your height and weight, BRI focuses on waist circumference and height—providing a clearer picture of how much abdominal fat you’re carrying.

And according to recent research published in the Journal of the American Heart Association, body roundness may be a better predictor of cardiovascular disease (CVD) than BMI.

BMI has long been the go-to tool for assessing whether someone is overweight or obese. But here’s the problem: BMI doesn’t differentiate between fat mass and muscle, and it doesn’t account for the distribution of fat in the body.

This means two people with the same BMI could have very different health profiles—especially when it comes to heart disease risk.

As Dr. Cheng-Han Chen, a cardiologist not involved in the study, points out, BMI doesn’t account for key factors like muscle mass, bone density, or where fat is stored in the body. In short, BMI gives us an incomplete picture of health.

This is where BRI comes in.

The new research suggests that BRI—by focusing on abdominal fat—may be a better way to assess your risk of developing heart disease and other cardiovascular problems.

After all, abdominal fat is known to be a major risk factor for conditions like diabetes and hypertension.

The study analyzed data from nearly 10,000 middle-aged and older adults, tracking their BRI trajectories over time.

The findings were clear: participants with higher BRI scores were significantly more likely to develop cardiovascular disease, including strokes and cardiac events.

In fact, those in the high-stable BRI group had a 46% increased risk of stroke and a 35% increased risk of cardiac events compared to those with low BRI scores. Even the moderate-stable group faced a 29% higher risk of stroke.

Abdominal fat isn’t just about aesthetics—it’s a serious health issue. Fat around the belly can increase inflammation, raise blood pressure, and interfere with how your body processes insulin. This type of fat is closely linked to cardiometabolic diseases like heart disease and diabetes.

By focusing on waist circumference, BRI provides a more direct measure of abdominal fat, giving doctors and patients alike a better understanding of their heart health risks.

If you’re concerned about your heart health, the good news is that there are steps you can take to lower your BRI and reduce your risk of cardiovascular disease:

• Improve Your Diet: Focus on a diet rich in whole foods like fruits, vegetables, lean proteins, and healthy fats. Reducing processed foods and added sugars can help lower abdominal fat and improve your overall heart health.
• Exercise Regularly: Physical activity, especially cardio exercises like walking, running, or swimming, can help you shed belly fat and lower your BRI. Aim for at least 30 minutes of exercise most days of the week.
• Manage Stress: Chronic stress can increase abdominal fat due to elevated cortisol levels. Incorporating stress-reducing practices like yoga, meditation, or deep breathing can support both your mental and physical health.
• Get Enough Sleep: Lack of sleep can disrupt your body’s ability to regulate hormones related to hunger and fat storage, leading to weight gain around the middle. Prioritize getting 7-9 hours of quality sleep each night.

While BMI has been a useful tool for many years, it’s clear that it’s not the only—or even the best—way to measure your health. As research continues to evolve, it’s important to consider other factors like abdominal fat when assessing your risk for serious conditions like heart disease.

To a healthier heart and a stronger future,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

P.S. Is this breakfast staple your best weight loss tool?

Sources:

Freeborn, J. (2024, October 7). BMI vs. BRI: Why body roundness may be a better indicator of heart disease risk. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/bmi-vs-bri-why-body-roundness-better-indicator-heart-disease-risk#Study-limitations-