Here’s your heart health snapshot, based on what you’ve shared.

Your Waist-to-Hip Ratio

0.55

WHO cut-offs
Women> 0.85
Higher risk
Men≥ 1.0
Higher risk
These thresholds are used internationally in obesity and cardiometabolic risk assessment.
WHO cut-offs
Women: > 0.85 higher risk
Men: ≥ 1.0 higher risk
These thresholds are used internationally in obesity and cardiometabolic risk assessment.

Why does Waist-to-Hip Ratio matter?

Your waist-to-hip ratio compares your waist measurement to your hip measurement. Higher ratios can mean you have more fat around your waist. This can lead to a higher risk for heart disease or diabetes.

Your Waist-to-Height Ratio

0.55

NHS / NICE guidance
Simple ruleWHtR < 0.50(waist < half your height)
Categories (adults)0.40–0.49 → Healthy0.50–0.59 → Increased risk≥ 0.60 → High risk
These cut-offs are used in UK guidance and supported by systematic reviews for cardiometabolic risk screening.

Why does Waist-to-Height Ratio matter?

A high ratio indicates central or abdominal obesity, which is a strong predictor of serious health issues like type 2 diabetes, heart disease, hypertension, and stroke.

Your Fruit & Veg Intake Per Day

Sufficient

Sufficient

Processed Food Frequency Per Week

2 days

2 days

Sugary Drinks Per Day

3+

3+

WHO Guidelines
Fruit & Veg
≥ 5 portions/day (~400 g), excluding starchy roots
Processed / UPF
Reduce intake; prioritise minimally processed foods
Sugary Drinks / Free sugars
< 10% energy (~50 g/day ≈10 tsp); ideally < 5% (~25 g/day ≈6 tsp)
These WHO recommendations support better long-term heart, metabolic, and overall health.
WHO Guidelines
Fruit & Veg: ≥ 5 portions/day (~400 g), excluding starchy roots
Processed/UPF: Reduce intake, prioritise minimally processed foods
Sugary Drinks: < 10% energy (~50 g/day ≈10 tsp); ideally < 5% (~25 g/day ≈6 tsp)
These WHO recommendations support better long-term heart, metabolic, and overall health.

Your Average Sleep Per Night

Less than 6 hours

Less than 6 hours

Trouble Falling Asleep

1-2 times a week

1-2 times a week

Feeling Rested on Waking

No

No

WHO / Sleep Guidelines
WHO / Sleep Guidelines
Sleep DurationAdults should aim for 7–9 hours per night.
Sleep OnsetDifficulty falling asleep > 3×/week may indicate a sleep disturbance.
Rested on WakingWaking refreshed most mornings signals good sleep quality and recovery.
Adequate, good-quality sleep supports heart and metabolic health, mood, memory, and daytime performance.
WHO / Sleep Guidelines
Sleep Duration: Adults should aim for 7–9 hours per night.
Sleep Onset: Trouble falling asleep > 3 times a week may indicate a sleep disturbance.
Rested on Waking: Waking refreshed most mornings signals good sleep quality and recovery.
Adequate, good-quality sleep supports heart and metabolic health, mood, memory, and daytime performance.

Your Moderate Activity (≥30 min)

3 days

3 days

Muscle-Strengthening (≥20 min)

2 days

2 days

Screen Time (Leisure)

2-4 hours

2-4 hours

WHO + Evidence
Moderate Activity: ≥ 150 min/week
Strength Training: ≥ 2 days/week
Screen Time (Leisure): > 2 hrs/day is associated with higher cardiometabolic risk
Move more, sit less. Regular activity and reduced sedentary screen time support heart, metabolic, and mental health.
WHO + Evidence
WHO / Movement Guidelines
Moderate Activity≥ 150 min/week
Strength Training≥ 2 days/week
Screen Time (Leisure)> 2 hrs/day is associated with higher cardiometabolic risk
Move more, sit less. Regular activity and reduced sedentary screen time support heart, metabolic, and mental health.

Feeling Overwhelmed or Anxious

Often

Often

Calming Activities

Rarely

Rarely

Things Going Your Way

Sometimes

Sometimes

WHO / Emotional Well-Being
Cope with stressManage daily pressures and recover from setbacks.
Realise potentialGrow skills, purpose, and personal strengths.
Contribute to communityBuild relationships and engage meaningfully.
Emotional well-being is a core part of mental health and supports healthy functioning at home, work, and in society.