7 Heart Numbers We Should All Know
These measurements offer important clues to health risks you may face
Debby Schrecengast knows she should have seen the warning signs. When she looks back at 2014, the year she suffered a stroke, Schrecengast, 57, sees a “stubborn old donkey” in denial about her health. “I had let my blood pressure go uncontrolled, and I remained overweight for so long,” she says.
Schrecengast joined a programme that eased her into an exercise rout ine. She took nutrition classes, dropped 14 kilograms and no longer needs blood pressure medication.
It’s easy to measure how much weight you’ve lost or how much faster you can jog. It’s harder to calculate whether your heart is getting healthier. But if you keep an eye on these numbers with your doctor, you can tell whether your ticker is getting stronger or weaker as time goes by.
Cholesterol
The body produces two main types of cholesterol: LDL, the ‘bad’ cholesterol, and HDL, the ‘good’ type. While the levels of total cholesterol, HDL cholesterol, LDL cholesterol, and triglycerides are important, they must also be considered along with your specific risk factors for heart disease such as your age or blood pressure.
There are specific guidelines for target cholesterol levels in different people – talk to your doctor about this. In most cases your doctor will be focused on tamping down your LDL, which can clog up arteries – including those that feed your heart and brain. The good cholesterol can help eliminate the bad, but only to a degree.
You know the diet drill: limit red meat and full-fat dairy foods, and eat more whole grains and produce. Just one meatless day a week will help; next week, see if you can make it two. And get more exercise. Exercise appears to enhance your muscles’ ability to use blood lipids for energy. Studies suggest that the ideal workout plan consists of 30 minutes of exercise five days a week, combining moderate aerobic activity and moderate- to high-intensity resistance training.
Blood pressure
When blood pressure runs consistently high, it strains the heart and arteries. High blood pressure, or hypertension, is often called the silent killer because it usually lacks obvious symptoms. When left uncontrolled, it is a major risk factor for
heart attack, stroke, heart failure and kidney disease. Blood pressure is defined as high if the top number is
130 or above, or the bottom number is 80 or higher.
You’re familiar with the link between sodium and blood pressure, and why it’s important to cut down on salt. What you might not know is that much of it comes from food prepared outside the home – ordered in a restaurant or bought in a package.
Cooking with simple, healthy ingredients is the biggest dietary step you can take towards lowering your blood pressure and improving your heart health. While you’re at it, look for sources of potassium, a mineral found in many fruit and vegetables, especially sweet potatoes, bananas, spinach and avocados. Increasing your potassium can help lower your sodium level.
Resting heart rate
A lower resting heart rate is associated with a lower risk of death. That’s because a lower rate is usually a sign of greater cardiovascular fitness. Athletes, for example, are more likely to have a low resting heart rate because they’re in better physical shape. (Certain medications, including beta-blockers used to control blood pressure, can also lower heart rate.)
A good t ime to check your resting heart rate is first thing in the morning, before getting out of bed. Take your pulse for 15 seconds and multiply by 4. Check it regularly; if you notice that the rate is trending upwards, you may need to boost how much you’re exercising. A rise in resting heart rate over a ten-year period was associated with an increased risk of death, according to a study of more than 29,000 participants that was published in JAMA.
For most people, a resting heart rate between 60 and 100 beats per minute is considered normal, but st ress, hormones and medication can affect your rate. Although taking a brisk walk, swim or bike ride raises your heart rate temporarily, these activities make the heart more efficient over time. They may also help you lose weight, which can reduce your risk.
Blood glucose level
Your blood sugar level can fluctuate depending on the time of day, what you eat
and when you eat. That’s why a fasting blood-glucose test is the most commonly used way to take a reading. You want to see a number less than 100.
The body’s inability to regulate blood glucose is the primary component of diabetes. As the digestive system breaks down food into sugar, insulin – a hormone made by the pancreas – helps transport blood glucose into your cells. Diabetes develops when there is too much sugar in the blood because the body either fails to make enough insulin or because the body’s cells become resistant to it.
A diet that is low in sugar, trans fats and saturated fats, but has plenty of protein, fruit, vegetables, whole grains and ‘good’ (monounsaturated or polyunsaturated) fats is the best dietary prescription for keeping blood sugar in check.
Body mass index
Body mass index, or BMI, is a screening tool used to determine whether someone is a healthy weight. It’s a ratio of weight to height that, when too high, can classify someone as overweight or obese. The higher the BMI, the greater the risk for heart disease, stroke, high blood pressure, certain cancers and other chronic illnesses. To estimate your BMI, go to www.heartfoundation.org. au/bmi-calculator. Generally, a BMI score between 18.5 and 24.9 indicates normal weight. Someone with a BMI between 25 and 29.9 is considered overweight; a score of 30 or higher is considered obese – a major risk factor for heart disease.
But BMI does not always accurately reflect a person’s body composition. People with very muscular builds may have a high BMI but little body fat. On the other end of the spectrum, BMI may underestimate body fat in older individuals who have lost a lot of muscle mass.
If your BMI is too high, set realistic short- and long-term goals for dropping the excess kilograms through healthy eating and exercise. Shedding as little as five per cent of your body weight can result in significant changes to your health.
Waist circumference
Some exper ts consider waist circumference a better way to measure body fat than relying on BMI alone, and people who carry fat around their abdomen, instead of on the hips or elsewhere, are at greater risk of
heart disease and type 2 diabetes. To measure your natural waist, grab a tape measure and stand without pushing out or sucking in your belly. Wrap the tape measure around your torso just above your hip bones. Exhale, then measure. In general, men should aim for a waist circumference of less than 102 centimetres, while ideally women should have a circumference of less than 88 centimetres.
Studies have found that mixing brief bouts of fast walking, running or cycling with longer stretches of slower-paced exercise is more effective at burning abdominal fat than steadystate exercise alone.
VO₂ max
This measurement can give you a unique perspective on your aerobic fitness. The higher the number, the healthier your overall cardiovascular system.
VO₂ max is typically measured by having the subject run on a treadmill to the point of exhaust ion. But researchers have developed a calculator (worldfitnesslevel.org) that allows you to plug in numbers such as your waist circumference and resting heart rate to determine your VO₂ max at home. It will tell you both your VO₂ maxscore and your ‘fitness age’, giving you an idea of whether you’re as young as you feel.
Any kind of cardiovascular exercise – running, cycling, swimming, even weight training – done at a high enough intensity will help to improve your VO₂ max score.