KNOW YOUR NUMBER

7 Numbers You Need to Know

by Sherrie Clarke

When it comes to your health, there are 7 numbers you should know by heart. Discover if your numbers are where they should be, and get tips for disease prevention and heart-healthy living.

LDL Cholesterol

Low-density lipoprotein (LDL) cholesterol is a major cause of coronary heart disease. It’s the culprit behind most cholesterol buildup and arterial blockages in your body. Is your LDL Cholesterol as low as it should be? Low-density lipoprotein (LDL) cholesterol is a major cause of coronary heart disease. It’s the culprit behind most cholesterol buildup and arterial blockages in your body. Optimal LDL if you don't have heart disease is  < 100. Above optimal LDL is 100 - 129, High LDL is 130 - 159, Very High LDL is 160 - 180, Extremely High LDL is 190 or higher. If you're healthy, your LDL cholesterol should be checked every 5 years starting at age 20. Tips to help lower LDL cholesterol: maintain a healthy weight, get 30+ minutes of moderate or high-intensity exercise at least 5 days a week, eat a heart healthy diet of fruits, veggies, whole grains, legumes, olive oil, nuts & seeds and protein.

Body Mass Index or BMI

Your BMI calculates your body fat, based on your height and weight. The higher your BMI, the greater your risks of heart disease, stroke, hypertension and diabetes. Exceeding an ideal body weight is caused by genetic, socioeconomic, and physiological factors. There are several ways of measuring your ideal body weight. One of the most popular methods to gauge whether or not you are overweight is the body mass index (BMI). Body mass index BMI is calculated by dividing a person's weight (in kilograms) by his or her height (in meters, squared). BMI can also be calculated by multiplying weight (in pounds) by 703, then dividing by height (in inches, squared). People with BMIs of 25 and above are considered to be overweight. Having a body mass index over 30 places you at risk for developing obesity-related medical conditions such as diabetes, high blood pressure, and coronary artery disease. A BMI over 40 indicates that a person is morbidly obese. ~Psalm 139:14

 Waist Circumference

Did you know that having an “apple” shape, where fat sits around your middle, is more risky for your heart than having a “pear” shape, where fat sits around your hips? There is increased danger posed by abdominal fat – the fat that accumulates beneath the abdominal wall and gives you a pot belly or makes you apple-shaped. These intra-abdominal fat cells are metabolically active, and release at least 80 different chemicals and hormones that promote diabetes, inflammation and lipid changes.

Target waistline size for men is less than 37 inches generally. Target waistline size for women is 32 inches generally. Tips on how to reduce belly fat: Get 30+ minutes of moderate or high-intensity exercise at least 5 days a week, try power-walking, swimming, cycling or aerobics, give up processed, high fat, and fast foods, eat a heart healthy diet. ~Psalm 139:14

Triglycerides

Many people don’t realize that triglycerides are not a type of cholesterol. But high levels of this blood fat are linked to coronary heart disease, especially in women.

Triglycerides are a type of blood fat that's different from cholesterol. High triglyceride levels are linked to coronary heart disease, especially in women. A diet very high in carbohydrates will increase your triglycerides. Target triglyceride level is less than 150 mg/dL. Triglyceride levels of 150-199 mg/dL is borderline high, 200-499 mg/dL is high and greater than 500 mg/dL is very high. Here are ways to lower your triglycerides or maintain a healthy level: 1. Lose weight: a 5-10% weight loss can lower triglycerides 20%. 2. Avoid foods that raise triglycerides: Simple sugars, saturated and trans fats, 3. Eliminate alcohol and 4. Get 30+ minutes of moderate to high intensity exercise at least 5 days a week. 

 ~Psalm 139:14

Blood Pressure

Blood pressure often, but not always, rises as we age. High blood pressure (hypertension) is silent, but it raises risks of heart disease, stroke and other problems.

Normal BP is 120/80. Higher than normal is 120 - 139/ 80-89. Stage 1 Hypertension is 140 - 159/90 -99. Stage 2 Hypertension is 160+/100+, Severe hypertension is 180+/110+ (see a doctor immediately). Tips on how to lower your BP: 1: Eat a nutritious, lower-sodium diet, 2. Exercise & maintain a healthy weight, 3. Avoid smoking, 4. Avoid alcohol, 5. Manage stress effectively, 6. Be sure to take your meds as prescribed, and 7. Make sure there is nothing between you and the Savior or you and any other person. ~John 13:34 – 35

Fasting Glucose

When your body can’t make insulin or respond well to it, glucose builds up in the blood, damaging blood vessels and nerves. It can lead to loss of limbs and even blindness. Adults with diabetes are more likely to have heart disease or stroke. Normal fasting glucose target is less than 100 mg/dL. Prediabetes is a fasting glucose of 100 -125 mg/dL and Diabetes is a fasting glucose of greater than 126 mg/dL.

Tips to lower your glucose: 1. Lose weight, 2. Eat a diet rich in vegetables, fruits and whole grains, limit sugars and refined carbs, 3. Get 30+ minutes of moderate to high-intensity exercise at least 5 days a week.

Heart Rate

Your heart rate, or pulse, is the number of times your heart beats per minute (bpm). Your resting heart rate is the heart pumping the lowest amount of blood you need because you’re not exercising. If you’re sitting or lying and you’re calm, relaxed and aren’t ill, your heart rate is normally between 60 bpm & 100 bpm. But a heart rate lower than 60 doesn’t necessarily signal a medical problem. It could be the result of taking a drug, such as a blood pressure medication. A lower heart rate is also common for people who get a lot of physical activity or are very athletic. Active people often have lower heart rates because their heart muscle is in better condition and doesn’t need to work as hard to maintain a steady beat. Moderate physical activity doesn’t usually change the resting pulse much. If you’re very fit, it could change to 40. A less active person might have a heart rate between 60 and 100. That’s because the heart muscle has to work harder to maintain bodily functions, making it higher. 

~Proverbs 17:22