Courtesy of Independent Health’s Corporate Wellness Team
When it comes to your health, you should always try to take an active approach. Being aware of your cholesterol, blood pressure and body mass index (BMI) is a great way for you to protect against serious diseases down the road.
One of the leading causes of heart disease is high cholesterol. It causes your arteries to narrow, slows your blood flow and makes your heart work harder. Over time, the extra work can cause damage and disease to your heart. High blood pressure is especially dangerous because it often has no warning signs or symptoms. Individuals who are overweight or obese are also at a much higher risk of developing chronic conditions such as heart disease and diabetes.
It’s important to be educated about your own numbers to help manage risk for chronic diseases. Discuss with your doctor what your numbers and your personal goals are, since they can vary between individuals. Here are some typical ranges for adults for cholesterol, blood pressure and BMI to keep in mind for a discussion with your doctor:
- Total Cholesterol: below 200mg/dL
- LDL (“Bad”) Cholesterol: below 100mg/dL
- HDL (“Good”) Cholesterol: above 60mg/dL
- Blood Pressure: less than 120/80
- BMI (a measure of body fat based on height and weight):
- Healthy Weight Range: 18.5 – 24.9 kg/m2
- Overweight Range: 25 – 29.9 kg/m2
- Obese Range: 30 kg/m2 and above
If your numbers are borderline or above the recommendations, we encourage you to take the appropriate steps to improve them. Here are some helpful tips to help you stay healthy:
Be more physically active
Regular physical activity increases HDL levels. High levels of HDL cholesterol can help reduce your risk of heart disease and stroke. Physical activity also strengthens the heart muscle and helps open clogged arteries to improve blood pressure, cholesterol and overall cardiovascular health. It’s recommended that most people exercise at least 150 minutes per week, or 30 minutes per day, five days a week to achieve measurable health benefits.
Maintain a healthy diet
Eat less: Red meat, egg yolks, bacon, processed foods, butter, hot dogs, high fat cheeses, creamy sauces, baked goods, palm and coconut oils, and fatty snacks such as potato chips. Also, try to avoid all trans-fats.
Eat more: Whole grains, fruits, vegetables, beans, oats, poultry without the skin, fish, fat-free or low-fat milk, tub margarine, and vegetable oils (safflower, canola, corn, soybean, olive oils).
In addition, it’s recommended that you schedule a routine physical exam with your physician at least once per year. If you haven’t seen your doctor in a while, make sure you schedule a visit so that you can discuss your numbers and be proactive with your health.
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