It is part of our nature to try to fix what is wrong or broken. This equally applies to our wellness journey. If you have decided that now is the prime time to make better decisions when it comes to your health, congratulations, you are on the right track. A good place to begin would be your cardiovascular health.
Cardiovascular disease remains one of the leading causes of illness and death worldwide. The good news is that many of the risk factors that contribute to Cardiovascular Disease are within our control.
Taking charge of your heart health begins with understanding your risk factors and monitoring key health indicators, which is basically “knowing your numbers.”
Risk factors linked to cardiovascular diseases, such as eating an unhealthy diet, not moving your body, tobacco and alcohol use[1], are within your control. Lifestyle choices such as maintaining a healthy diet, staying physically active, and avoiding tobacco and excessive alcohol consumption play a critical role in reducing the risk of heart disease. Small, consistent changes in these areas can significantly improve long-term health outcomes.
One of the most effective ways to monitor your cardiovascular health is by tracking five key indicators: blood pressure, cholesterol levels, blood glucose, body mass index (BMI), and waist circumference. Let us break down what each of the numbers behind each of these health indicators mean.
A cholesterol test measures the amount of good (High Density Lipids or HDL) and bad (Low Density Lipids or LDL) fats in your body. The test will help you identify if you have high cholesterol levels in your body. High cholesterol can clog or inflame arteries[2] which can lead to diseases such as hypertension or could lead to a stroke. The measurement for the cholesterol test is in milligrams per decilitre (mg/dL)[3]. Total cholesterol levels below 200 mg/dL are considered desirable, while levels between 200 and 239 mg/dL are borderline high. Levels of 240 mg/dL and above are considered high and may increase the risk of heart disease by contributing to the buildup of plaque in the arteries, which narrows and hardens the arteries, thereby reducing the flow of blood.
Blood pressure is another critical indicator. According to the World Health Organization, hypertension is defined as a blood pressure of 140 over 90 or higher. The upper number, known as systolic pressure, is the pressure when your heart beats and pushes blood out.[4] The lower number, referred to as diastolic pressure, refers to the pressure when your heart is resting between beats. Normal blood pressure is typically below 120 over 80. Your blood pressure can change in the course of the day based on your activities[5]; for example, handling a stressful situation or lifting heavy things will increase your blood pressure. Lifestyle habits such as smoking and alcohol consumption put an individual at high risk of hypertension. Because blood pressure can fluctuate throughout the day, regular monitoring is important, especially for individuals at higher risk.
Maintaining a healthy weight also plays a key role in cardiovascular health. Regular physical activity helps lower blood pressure, improve cholesterol levels, and enhance overall heart function.[6] Monitoring your BMI and waist circumference can help determine whether you are within a healthy weight range. According to the World Health Organization (WHO), a healthy BMI is between 18.5 and 24.9, while a healthy waist size is below 94 cm for men and 80 cm for women.[7]
Blood glucose levels are equally important. Individuals with Type 2 Diabetes are at a significantly higher risk of developing heart disease.[8] Over time, high blood sugar can damage blood vessels and nerves that support heart function. A simple blood glucose test will let you know if your blood sugar level is low, stable or high. A fasting blood glucose level between 80 and 130 milligrams per decilitre (mg/dL) is generally considered a healthy target, while levels below 70 mg/dL may indicate low blood sugar. [9]
Simple lifestyle changes can help maintain healthy blood sugar levels. These include managing portion sizes, staying hydrated, reducing the intake of sugary drinks, engaging in regular physical activity, and limiting alcohol consumption.
Ultimately, good cardiovascular health is not achieved through a single action but through consistent, everyday choices. Regularly checking your numbers and making informed lifestyle decisions can help detect potential risks early and prevent serious complications.
The journey to better heart health starts with awareness. By knowing your numbers and taking proactive steps, you can protect your heart and improve your overall quality of life.
[1] https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)
[2] https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/lipid-panel
[3] https://www.cdc.gov/cholesterol/about/index.html
[4] https://www.who.int/news-room/fact-sheets/detail/hypertension
[5] https://www.cdc.gov/high-blood-pressure/about/index.html
[6]https://www.health.harvard.edu/heart-health/exercise-helps-the-heart-even-if-it-doesnt-cause-weight-loss
[7] https://www.iarc.who.int/news-events/who-guidelines-on-waist-circumference-and-physical-activity-and-their-joint-association-with-cancer-risk/
[8] https://www.cdc.gov/diabetes/diabetes-complications/diabetes-and-your-heart.html
[9]https://www.cdc.gov/diabetes/treatment/index.html#:~:text=Before%20a%20meal:%2080%20to,Less%20than%20180%20mg/dL.