Monodeep Biswas, M.D.
UPMC Heart and Vascular Institute
Knowledge is power when it comes to your heart health. Getting to know your numbers is one of the most important steps in assessing your risk for heart disease. By monitoring these numbers, you can take proactive steps toward better heart health. Check out the essential numbers you should track, why they matter, and how to maintain them in an appropriate range.
Blood Pressure
High blood pressure, otherwise known as hypertension, often doesn’t reveal itself through recognizable symptoms. However, it can significantly increase your risk of heart attack, stroke, and other cardiovascular issues. A normal blood pressure reading is less than 120/88 mmHg. If your numbers are higher, talk with your doctor about lifestyle changes – small ones can make a big difference to your heart’s health. If these happen to not be effective, there are possible medications to help get your blood pressure under control.
Blood Sugar
High blood sugar can be a sign of diabetes, a condition that can increase your risk of heart disease. A fasting blood sugar level of less than 100 mg/dL is considered normal. If your levels are higher, talk to your doctor about ways to manage your blood sugar through diet, exercise, and possibly medication.
Cholesterol
Cholesterol is a type of fat in your blood. While your body needs some cholesterol to function, too much – especially low-density lipoprotein (LDL or “bad” cholesterol) – can clog your arteries and lead to heart disease. Aim for the following numbers when it comes to your cholesterol:
- Less than 200 mg/dL of total cholesterol
- Less than 100 mg/dL of LDL cholesterol
- 60 mg/dL of high-density lipoprotein (HDL or “good” cholesterol)
- Less than 150 mg/dL
Body Mass Index (BMI) and Waist Circumference
BMI is a measure of your body fat based on your height and weight. A BMI between 18.5 and 24.9 is considered healthy. While BMI is not a perfect measure, it can provide a starting point for understanding your weight’s impact on your heart health.
Carrying extra weight around your midsection increases your risk of heart disease and diabetes. For men, a waist circumference of less than 40 inches is ideal; for women, less than 35 inches.
General Heart Health
Knowing your heart health numbers is just the beginning. It’s never too late to start managing your numbers and making heart-healthy choices.
Focus on a diet full of fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting salt, sugar, and saturated fats. Get 150 minutes of moderate-intensity aerobic exercise activity every week.
Don’t smoke – it damages your blood vessels and heart. It’s one of the best things you can do not just for your heart health, but your health overall. Also, try to stick to no more than one alcoholic drink per day for women and two drinks per day for men.
Chronic stress can contribute to high blood pressure and other risk factors. Find healthy ways to cope, such as meditation or exercise.
Taking time to know your numbers and make heart-healthy choice is a powerful way to take control of your health. Get back in the swing of regular checkups with your primary care doctor to get familiar with your levels and to help stay on top of any concerns early.
Monodeep Biswas, M.D., is with UPMC Heart and Vascular Institute and sees patients 1697 Crown Avenue, Lancaster and 1555 Highlands Drive, Suite 100, Lititz. To schedule an appointment with Dr. Biswas, call 717-299-5000. For more information about UPMC Heart and Vascular Institute services in Central Pennsylvania, go to UPMC.com/CentralPaHeart.
