Know Your Numbers: Your Heart Health Depends on it!

FOR IMMEDIATE RELEASE
(Free-Press-Release.com) February 25, 2009 -- Heart disease is the number one killer across North America. And it doesn't discriminate. It strikes males and females, young and old. One of the things you can do to reduce your risk, particularly if you have a family or personal history of heart disease, is to know your numbers. Here are some guidelines.

Blood pressure

Simply put, blood pressure is the force exerted on the walls of blood vessels by circulating blood. It is widely recognized as one of the principal vital signs.

But the reality is that about one in three adults in North America have high blood pressure and of that number nearly 25 percent don't even realize it.

According to the American Heart Association blood pressure should ideally be 120/80 or less. A reading over 120/80 up to 139/89 is considered pre-hypertension, and above this level (140/90 or higher) is considered high (hypertension).

A great way to monitor your blood pressure is to purchase a home blood pressure monitor so you can take regular readings in the comfort of your own surroundings when you are relaxed. Elevated blood pressure caused by anxiety in the doctor's office is a common problem and is known as "white coat syndrome".

Cholesterol

Cholesterol is one of the fats - or lipids - in your blood. Despite the negative hype about cholesterol, it plays an important role - our body uses it to make cell membranes, hormones, Vitamin D, and bile salts for absorption of fat.

Only about 20 percent of the cholesterol we need comes from the food we eat. The remainder (approximately 80 percent), is made by our liver.

Although cholesterol is essential for life, high levels are associated with atherosclerosis. Cholesterol measures usually look at two types, low density lipoproteins (LDL - the "bad" cholesterol) and high density lipoproteins (HDL - the "good" cholesterol).

Total cholesterol

Accepted guidelines for cholesterol are measured in different ways:

Commonly, US numbers are in milligrams per deciliter of blood (mg/dL):

* Desirable = less than 200 mg/dL

* Borderline-high risk = 200–239 mg/dL

* High risk = 240 mg/dL and over

Most other countries use millimoles per liter of blood (mmol/L):

* Desirable = less than 5.0 mmol/L

* Borderline-high risk = 5.2–6.2 mmol/L

* High risk = greater then 6.2 mmol/L


A number that many experts feel is more important than the overall cholesterol level is the ratio between your total cholesterol and your HDL. So, for example, if your total was 4.5 and your HDL was 1.6, your ratio would be 4.5 divided by 1.6 = 2.8. A lower ratio number is better. Ask your doctor what your ratio should be.

A small group of scientists, The International Network of Cholesterol Skeptics, question the link between cholesterol and atherosclerosis; however, the vast majority of doctors and medical scientists accept the link as fact.

Triglycerides

Triglycerides are another type of fat found in the blood that is used for energy production. High triglycerides are linked with excess weight, excess alcohol consumption, and diabetes. Your triglyceride level is usually measured at the same time as your cholesterol.

Triglycerides, as major components of very low density lipoprotein (VLDL), play an important role in metabolism as energy sources and transporters of dietary fat. They contain more than twice as much energy as carbohydrates and proteins.

The American Heart Association has set guidelines for triglyceride levels:

Level mg/dL Level mmol/L Interpretation

500 >5.65 Very high: high risk

The American Heart Association notes that diets high in carbohydrates (greater than 60% of total caloric intake) can cause higher triglyceride levels. Insulin is the mechanism behind this; carbohydrate consumption increases insulin production, which increases triglyceride production and fat storage. (Exercise and reduced carbohydrate consumption prevent insulin overproduction.) Becasue of this, an increasing number of experts agree that a diet low in carbohydrates is a more healthy way to eat.

For cholesterol and triglyceride tests be sure to follow your doctor's instructions regarding fasting in the 8 - 12 hours prior.

Heart rate

The normal heart rate for average adults while awake ranges between 60 to 100 beats per minute. But what about when you are exercising?

One way to determine your optimal target heart rate for exercise is to subtract your age from 220 (this is because our maximum heart rate decreases as we grow older). This will tell you your maximum heart rate. Multiply that number by .6 and by .8 to get your target zone while exercising.

For example, if you are 57 your maximum rate is 163 (220-57) and your exercising target zone is between 98 (163 x.6) and 130 (163 x.8) beats per minute.

Keeping track

Whenever you have blood work (as well as other medical tests) done, ask your doctor for a copy of your results. Become informed and track your cholesterol and triglyceride levels over time. Keeping this record in a binder or file could prove invaluable in the future.

Knowledge of your numbers

Knowing your numbers will allow you recognize significant changes... hopefully early enough to take action to increase your chances of avoiding heart disease. If you have heart disease already, knowing your numbers will help you live more successfully with it.

More information can be found online at http://www.smart-heart-living.com

blood pressure     cholesterol     HDL     heart disease     heart health     heart month     heart rate     LDL     triglycerides