Men’s Heart Health Check
Men's heart health check: work out your waist-to-height ratio, tick common risk factors and see which blood pressure and cholesterol tests to ask about.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Why heart health matters for men
Cardiovascular disease, which covers heart attacks and strokes, is the leading cause of death worldwide according to the WHO. Men tend to develop heart disease at a younger age than women, and people of South Asian origin tend to develop it earlier than many other groups. Most of the main risk factors can be measured and improved, so it pays to know your numbers.
Your waist-to-height ratio
Fat stored around the middle is closely linked with heart disease and type 2 diabetes. Dividing your waist by your height gives a simple check that works at any height: aim for a waist under half your height.
| Waist ÷ height | Central fat (NICE) |
|---|---|
| Below 0.5 | Healthy |
| 0.5 to 0.59 | Increased health risk |
| 0.6 or more | High health risk |
Waist size on its own matters too. For men, the WHO links a waist over 94 cm (37 in) with increased risk, and over 102 cm (40 in) with substantially increased risk. For South Asian men, a waist of 90 cm (35.5 in) or more is the usual action point.
Numbers to know and discuss with your doctor
| Test | Generally healthy level |
|---|---|
| Blood pressure | Below 120/80 mmHg is normal (AHA). 130/80 or higher counts as high blood pressure in US guidance. |
| LDL (“bad”) cholesterol | Below 100 mg/dL (2.6 mmol/L) is optimal (NCEP). Your doctor may set a lower target if you have diabetes or heart disease. |
| HDL (“good”) cholesterol | Below 40 mg/dL (1.0 mmol/L) is low for men (NCEP). |
| Triglycerides | Below 150 mg/dL (1.7 mmol/L) (NCEP) |
| Fasting blood sugar / HbA1c | Below 100 mg/dL (5.6 mmol/L) / below 5.7% (ADA) |
Targets differ from person to person, so use this table to start a conversation with your doctor, not to set your own.
Habits that protect your heart
- At least 150 minutes of moderate activity a week, plus muscle-strengthening on 2 days (WHO).
- Stop smoking and chewing tobacco. This is the single biggest change for most smokers.
- More vegetables, fruit, whole grains, dal and nuts; less fried food, sugar and salt. See the high blood pressure diet and the cholesterol diet plan.
- Keep alcohol within 14 units a week, sleep 7–9 hours, and find ways to manage stress.
Call an ambulance straight away (108 or 112 in India, 911 in the US) for chest pain or pressure, pain spreading to the arm, jaw or back, sudden breathlessness, sweating or feeling faint. Do not wait to see if it passes.
More tools for men: Men’s Health hub.
Common questions
What is a healthy waist-to-height ratio for a man?
Below 0.5 — in other words, a waist under half your height. From 0.5 to 0.59 NICE calls the risk increased, and 0.6 or more is high.
How often should men check blood pressure and cholesterol?
The AHA advises adults with normal readings to have their blood pressure checked at least every 2 years from age 20, and cholesterol every 4–6 years. You will need checks more often if a reading is raised or you have other risk factors. Ask your doctor what suits you.
Is this a risk score like QRISK or Framingham?
No. Those scores estimate your percentage risk over 10 years and need your blood pressure and cholesterol values. This check shows which risk factors apply to you and what to work on. Your doctor can calculate a formal risk score.
Can erection problems be a sign of heart disease?
They can be an early warning sign, because the same artery problems can affect both. See our erectile health self-check and mention it to your doctor.
References: WHO: Cardiovascular diseases fact sheet · NICE NG246: Overweight and obesity management (waist-to-height ratio) · NCEP ATP III: cholesterol levels at a glance · AHA: Understanding blood pressure readings · NHS: Cardiovascular disease
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.
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