Overview
Many people develop heart disease as they age. But did you know you can prevent heart disease, too? For an accurate understanding of your heart and to take better care, doctors suggest six numbers you need to track regularly. Do you know what these numbers are?
Six numbers to know for a healthy heart
LDL cholesterol
Excess LDL (low-density lipoproteins) accumulate in the walls of your arteries in the form of plaque. This plaque causes the arteries to harden and narrow, which affects the blood flow to your heart. As the blood flow gets blocked, your heart does not receive enough oxygen. If the blood flow gets completely blocked, it leads to chest pain and increases your chances of a heart attack.
Low LDL or bad cholesterol and a cardiac diet ensure a healthy heart. The ideal numbers for LDL are less than 100 mg/dL (milligrams per deciliter).
HDL cholesterol
HDL (high-density lipoproteins) is good cholesterol. It takes LDL to your liver, from where it is flushed out of your body and, thus, ensures a healthy heart.
Higher levels of HDL lower the risk of heart disease. A heart-healthy diet will help you increase your HDL levels and reduce your LDL levels.
The ideal numbers for HDL are:
Desirable: 60 mg/dL or above
Acceptable: 40 – 60 mg/dL
Triglycerides
Triglycerides are a type of fat found in your blood. Your body converts calories into triglycerides and stores them in your fat cells for energy. When you consume extra calories and do not burn them, it leads to a rise in triglycerides.
High levels of triglycerides harden the walls of your arteries. This affects the blood flow to the heart and increases your risk of heart attack and heart disease.
Desirable triglyceride numbers for a healthy heart are less than 150 mg/dL.
Blood glucose
Glucose comes from carbohydrates in the food you eat. Your body uses it for energy. However, when blood glucose levels increase, it affects every part of your body. It hardens your arteries and increases your risk of heart disease due to restricted blood flow to the heart.
Maintaining normal blood glucose levels is crucial for a healthy heart.
Desirable glucose numbers are:
Before meals: 70 to 130 mg/dL
After meals: Less than 180 mg/dL
Blood pressure
High blood pressure does not show symptoms but damages your body from within.
High blood pressure, if left untreated, can cause stroke and heart attack. Knowing your blood pressure numbers will help you get the necessary medical treatment and make lifestyle changes to ensure a healthy heart.
Your blood pressure consists of systolic (top number) and diastolic (bottom number) blood pressure. Ideal blood pressure numbers are below 130/80 mmHg (millimetres of mercury).
Waist-to-hip ratio
Abdominal obesity is a result of excessive fat around your stomach. It increases the risk of heart disease, diabetes and blood pressure. The waist-to-hip ratio helps you understand your abdominal obesity. It is calculated as waist measurement divided by hip measurement. Knowing your waist-to-hip ratio and following a cardiac diet is crucial for maintaining a healthy heart.
Ideal waist-to-hip numbers are:
>0.9 for men
>0.85 for women
Takeaway
Annual health checks will help you stay aware of these numbers. If you are diagnosed with a health condition, such as diabetes, cholesterol or high blood pressure, your doctor will recommend these tests every three months. They will also prescribe an ideal treatment plan and advise you on a fitness regimen and heart-healthy diet. This will help manage your condition and improve your chances of a healthy heart.
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FAQs
1. At what age should I begin screening for heart health?
20 is the recommended age for checking cholesterol, blood pressure and waist circumference. You can start blood glucose screenings at around 45. If your numbers fall within the desirable range, you can repeat the tests every 2 to 3 years or as recommended by your doctor. If you are diagnosed with a health condition, your doctor will advise these tests every three months and then every six months after they are stabilized.
2. How can I lower my triglycerides?
To lower your triglyceride levels, avoid simple carbs, like sugary, fried foods, and switch to complex carbs, like whole grains and vegetables. Choose heart-healthy fats like olive oil and fish instead of trans fats and saturated fats. And most importantly, exercise at least 30 minutes a day, five days a week, quit smoking and limit your alcohol intake.
3. What are the signs of heart disease?
Chest pain, fatigue, difficulty breathing, dizziness, swelling in the legs, sweating, heartburn, and indigestion are signs of heart disease. Cholesterol, diabetes, high blood pressure, obesity, unhealthy diet and lack of exercise increase the risk of heart disease. Regular tests can help in timely diagnosis and treatment.
