Maintaining a Healthy Heart is in Your Control
February is Heart Health Month, making it the perfect time to take charge of your cardiovascular wellness. One of the most important steps in maintaining a healthy heart is understanding and tracking your key health metrics. Knowing these numbers can help you make informed decisions, reduce your risk of heart disease, and support overall well-being.
1. Blood Pressure
What it is: The force of blood pushing against your artery walls. Why it matters: High blood pressure (hypertension) puts extra strain on your heart and increases the risk of stroke and heart attack. Healthy heart range: Below 120/80 mmHg. How to improve it: Reduce sodium intake, manage stress, exercise regularly, and maintain a healthy weight.
2. Cholesterol Levels
What it is: A type of fat in your blood, which includes LDL (bad cholesterol), HDL (good cholesterol), and triglycerides. Why it matters: High LDL cholesterol can lead to plaque buildup in arteries, increasing heart disease risk. Healthy ranges:
- Total Cholesterol: Below 200 mg/dL
- LDL (Bad Cholesterol): Below 100 mg/dL
- HDL (Good Cholesterol): Above 60 mg/dL
- Triglycerides: Below 150 mg/dL
How to improve it: Eat heart-healthy fats (avocados, nuts, olive oil), increase fiber intake, and engage in regular physical activity.
3. Blood Sugar (Glucose) Levels
What it is: The amount of sugar in your blood. Why it matters: High blood sugar can indicate insulin resistance or diabetes, both of which increase heart disease risk. Healthy range: Fasting blood sugar below 100 mg/dL. How to improve it: Reduce added sugar, choose complex carbohydrates, and stay active.
4. Body Mass Index (BMI) and Waist Circumference
What it is: BMI measures body fat based on height and weight, while waist circumference assesses abdominal fat. Why it matters: Excess weight, especially around the abdomen, increases the risk of high blood pressure, diabetes, and heart disease. Healthy heart ranges:
- BMI: Between 18.5 – 24.9
- Waist circumference: Below 35 inches for women, below 40 inches for men
How to improve it: Maintain a balanced diet, exercise regularly, and focus on sustainable weight loss.
5. Healthy Resting Heart Rate
What it is: The number of heartbeats per minute while at rest. Why it matters: A lower resting heart rate typically indicates better cardiovascular fitness. Healthy range: 60-100 beats per minute (ideal range is 50-70 bpm for active individuals). How to improve it: Regular cardiovascular exercise, stress management, and adequate sleep.
Taking Action for A Healthy Heart
Monitoring these key metrics regularly, through annual checkups or home testing, empowers you to take control of your heart health. Small, consistent changes in nutrition, exercise, stress management, and hydration can make a significant difference.
Stay tuned for our next Heart Health Month post, where we’ll dive into the best foods for cardiovascular wellness!
Have you checked your numbers recently? What’s one small step you can take today to improve your heart health?
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