Not Just Numbers With Heart Health

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According to the Centers for Disease Control and Prevention, 18.2 million adults older than 20 have coronary artery disease (CAD). In 2018, it was linked to 365,744 deaths — making CAD the leading cause of death for both men and women in the United States.

However, heart disease doesn’t just happen. There are plenty of early warning signs that can tip you off, allowing you to make lifestyle changes that benefit your heart health. A part of that change is knowing the numbers associated with your CAD risk.

Blood Pressure

Target: Less than 130/80 mmHg. Your blood pressure number lets you know how much force it takes for your heart to pump blood throughout the rest of your body. High blood pressure causes blood to flow through your body with much greater effort, damaging your arteries, heart and other organs.

Adjustment: According to Circulation, a journal produced by American Heart Association, more than 47% of adults suffer from hypertension. Reducing stress, salt intake and alcohol usage are ways to lower your blood pressure. It’s also essential to exercise 150 minutes a week, as losing as little as two pounds can reduce blood pressure numbers.

Cholesterol

Target: Less than 200 mg/dL. According to the American Heart Association, a high level of low-density lipoprotein (LDL) cholesterol is one of the leading signs of heart disease. As LDL or “bad” cholesterol increases, it contributes to atherosclerosis—plaque buildup and hardening of the arteries that hinders blood flow and increases the chance of heart attack.

Adjustment: As of 2018, the American Heart Association stated more than 38% of adults were over the 200 mg/dL mark. As with hypertension, reducing alcohol consumption and upping exercise can help. However, it’s also important to reduce saturated fats and eliminate trans fats from your diet. Instead, boost your intake of fiber-rich foods like berries and green veggies.

Blood Sugar

Target: A1C less than 5.7% (less than 7% if you have diabetes). This number will help you understand how much sugar, or glucose, you have in your blood. People with diabetes have an increased risk of heart disease. Over time, too much glucose in the blood can contribute to atherosclerosis.

Adjustment: Studies estimate nearly 9.5 million Americans have undiagnosed diabetes and over 34% have prediabetes. Ways to reduce blood sugar include managing carb intake, drinking water or zero-calorie beverages and consuming low glycemic index foods (e.g., oats, whole-wheat pasta, beans).

Body Mass Index (BMI)

Target: Less than 25. This measures your weight in relation to your height. Having a BMI higher than 25 indicates you are overweight, while obesity is classified as a BMI of 30 or higher. Being overweight or obese can increase your risk of heart disease, high cholesterol and diabetes.

Adjustment: A 2021 report by the American Heart Association says obesity is on the rise. It affects more than 42% of adults and 35% of those aged 2 to 19. Researchers suggest adding more fruits and vegetables to your diet, which will pack a nutritional punch and fill you up. Lean meats and remaining in a calorie deficit (taking in less than you burn), can also aid in weight loss.