> 5 steps
to healthier heart
Heart disease is the number 1 killer for both men and women. But
research indicates that most heart attacks and other causes of
hearth disease death could be prevented.
1. Blood pressure
One of the strongest predictors for hearth disease is measured in
two numbers – your blood pressure. The first or top number is
systolic blood pressure – the pressure of blood against the artery
walls during a heartbeat, when the heart is pumping blood.
The second number is diastolic blood pressure – the pressure of
blood against artery walls between heartbeats, when the heart is
filling with blood.
Normal blood pressure is 119/79 or below Prehypertension is 120 to
139 (systolic) and or 80 to 89 (diastolic). What’s considered a
normal blood pressure was redefined in May 2003 when guidelines
were revised to include a new category – prehypertension.
Experts recommend that people with prehypertension – an estimated
45 million men and women – make heart-healthy lifestyle changes to
reduce their risk of blood pressure complications, such as heart
disease, stroke, and kidney damage.
2. Cholesterol
Probably the most familiar heart disease risk factor, cholesterol
is a type of fat that is an essential nutrient for your body.
However, too much cholesterol-or not enough of the good type of
cholesterol – floating around in your blood increases your risk
for hardening of the arteries that can lead to heat disease, heart
attack and stroke.
Cholesterol in considered abnormal when; Total cholesterol is 200
or higher HLD or “good” cholesterol level is less than 40 LDL or
“bad cholesterol is more than 160 (or 130 if you have two or more
risk factors) – with 190 and above being very high. However, the
lower the LDL the better. An LDL less than 100 is considered
optimal; 100 to 129 is near optimal; 130 to 159 is borderline
high.
3. Body Mass Index (BMI)
This is an indirect measure of your body fat, a quick way to see
if you are overweight. BMI may be overestimated in people with a
lot of muscles mass, such as body builders. It may also be
underestimated in older people who have very little muscle mass.
BMI uses a person’s weight and height to gauge total body fat.
BMI of 18.5-24.9 is ideal
BMI of 25-29.9 is overweight
BMI of 30-39 indicates obesity
BMI of 40 or more indicates morbid obesity, which increases a
person’s risk of death from any cause by 50% to 150%
4. Blood Sugar
Overweight and too little exercise – that’s what greatly increases
the risk of type 2 diabetes. It’s nothing to take lightly because
it can lead to hearth disease, stroke, kidney disease and even
blindness.
A fasting blood sugar test – after not eating or drinking anything
but water for at least 12 hours – is most commonly used to
diagnose type 2 diabetes.
A normal fasting blood sugar is less than 100
Prediabetes is a fasting blood sugar of 100 to 125
A fasting blood sugar of 126 or greater indicates diabetes
5. Exercise
Yes, you’ve heard it all before. But we not talking about an
unreasonable commitment here.
Aerobic exercising three to fives a week for 30 to 45 minutes.
Exercise strengthens the heart comes in all shapes and sizes –
biking, swimming, and jogging, to name a few. Walking is perfectly
fine. Anything is better than nothing, but 30 minutes a day is
what is recommended.
