Your heart is the engine that keeps your body running, but how often do you check in on its health? One of the best ways to monitor your cardiovascular health is by knowing your numbers—specifically, your blood pressure, cholesterol levels, and other key markers. These numbers offer vital insight into your heart’s well-being and can help you prevent serious conditions like heart disease, stroke, and high blood pressure.
Why Knowing Your Heart Health Numbers Matters
Heart disease remains the leading cause of death in the United States, yet many of its risk factors are preventable with proper monitoring and lifestyle changes. High blood pressure, high cholesterol, and other cardiovascular markers often have no noticeable symptoms until they cause severe damage. Regular screenings and check-ups with your primary care provider (PCP) allow for early detection and proactive management, reducing your risk of serious heart conditions.
Blood Pressure: The Silent Risk Factor
Blood pressure is the force of blood pushing against your artery walls. If it’s too high, it strains the heart and increases the risk of heart attack, stroke, and kidney disease.
Understanding Blood Pressure Readings
Blood pressure is measured using two numbers:
Systolic pressure (top number): The pressure when your heart beats
Diastolic pressure (bottom number): The pressure when your heart rests between beats
Here’s how blood pressure is categorized:
Normal: Less than 120/80 mmHg
Elevated: 120-129/<80 mmHg
Hypertension Stage 1: 130-139/80-89 mmHg
Hypertension Stage 2: 140+/90+ mmHg
Hypertensive Crisis: 180+/120+ mmHg (requires immediate medical attention)
How to Maintain Healthy Blood Pressure
- Eat a heart-healthy diet rich in fruits, vegetables, and whole grains
- Reduce sodium intake by avoiding processed foods
- Stay physically active, aiming for at least 150 minutes of moderate exercise per week
- Manage stress through relaxation techniques like meditation
- Limit alcohol and caffeine consumption
- Avoid smoking, which damages blood vessels and raises blood pressure
- Monitor your blood pressure regularly and consult your PCP for guidance
Cholesterol: The Good, The Bad, and The Ugly
Cholesterol is a fatty substance that your body needs in small amounts, but too much can clog arteries and increase heart disease risk.
Types of Cholesterol
LDL (Low-Density Lipoprotein): Known as “bad cholesterol,” high levels lead to plaque buildup in arteries
HDL (High-Density Lipoprotein): The “good cholesterol” that helps remove LDL from the bloodstream
Triglycerides: A type of fat in the blood that, when elevated, raises heart disease risk
Cholesterol Level Guidelines
Total cholesterol: Less than 200 mg/dL is desirable
LDL (bad cholesterol): Less than 100 mg/dL is optimal
HDL (good cholesterol): 60 mg/dL or higher is protective
Triglycerides: Less than 150 mg/dL is normal
Ways to Improve Cholesterol Levels
- Eat more fiber (found in fruits, vegetables, and whole grains)
- Choose healthy fats, like those in avocados, nuts, and olive oil
- Exercise regularly to boost HDL and lower LDL
- Avoid trans fats, often found in fried and processed foods
- Quit smoking to improve HDL levels
- Consider cholesterol-lowering medications if recommended by your PCP
Other Key Heart Health Numbers to Track
1. Blood Sugar (Glucose Levels)
High blood sugar levels can damage blood vessels and increase the risk of diabetes, which doubles the risk of heart disease. Fasting blood sugar should be less than 100 mg/dL.
2. Body Mass Index (BMI)
BMI is a measure of body fat based on height and weight. A BMI of 18.5-24.9 is considered healthy, while a BMI of 30 or higher is classified as obese, increasing heart disease risk.
3. Waist Circumference
Carrying excess fat around the abdomen raises heart disease risk. Men should aim for a waist circumference below 40 inches, and women below 35 inches.
Why You Should See Your Primary Care Provider
Even if you feel healthy, your PCP can provide a comprehensive heart health check to help you understand your numbers and take preventive steps. Your provider will:
- Monitor blood pressure and cholesterol levels through routine screenings
- Assess lifestyle factors such as diet, exercise, and smoking
- Identify early warning signs of heart disease or other conditions
- Recommend personalized strategies to improve heart health
When Should You Get Tested?
- Blood pressure: At least once a year if normal; more frequently if elevated
- Cholesterol: Every 4-6 years for healthy adults; more often if at risk
- Blood sugar: Every 3 years for adults over 45; sooner for those at risk
The Bottom Line
Your heart health starts with knowing your numbers. Blood pressure, cholesterol, and other key markers provide critical insight into your cardiovascular well-being. Regular check-ups with your PCP help you stay informed and take proactive steps to protect your heart.
Don’t wait—schedule your heart health screening today! Find a primary care provider perfect for you.
