Know Your Numbers

Hi everyone. Yesterday at morning bootcamp we were discussing cholesterol numbers and it occurred to me that there might be some people out there that don't know their vital stats (my bootcampers did, good job ladies). Your blood pressure, cholesterol levels, blood sugar and body mass index (BMI) comprise your vital stats. If these numbers get too high, you could be a risk for heart disease, stroke, diabetes, cancer, and the list goes on and on. Relax, there are many ways to lower these numbers, but for now let's talk about what they mean.

BLOOD PRESSURE
Your blood pressure readings measure the force of blood against the artery walls. As blood vessels become stiffer with age, your heart works harder to pump blood through the arteries and your blood pressure increases. High blood pressure, or hypertension can lead to heart disease or stroke. SO GET IT CHECKED TODAY! These are the ranges.
Optimal Less than 120/80 (mm/Hg)
Prehypertension Between 120/80 (mm/Hg) and 139/89 (mm/Hg)
Hypertension 140/90 (mm/Hg) and above

BLOOD GLUCOSE
Your body converts food into glucose, a sugar that circulates in your blood. The hormone insulin shuttles glucose to cells where it can be used as energy. But sometimes, excess glucose stays in the blood, putting you at risk for diabetes. On a fasting blood glucose test:
Normal 99 mg/dl (milligrams per deciliter) or below
Pre-Diabetes 100-125 mg/dl
Diabetes 126mg/dl and above

BODY MASS INDEX (BMI)
Your BMI is a measure of your body fat based on your height and weight. BMI is linked to numerous health issues like heare disease, stroke, osteoarthritis, cancer and diabetes. If you're overweight or obese, even a weight loss as little as 5 percent can cut your risk of disease. You can calculate your own BMI by going to:
http://www.exrx.net/index.html Then go to Fitness Calculators and click on Body Mass Index or you can just click on the title of this blog and it will take you directly to EXRX.NET
Underweight Below 18.5
Normal 18.5-24.9
Overweight 25.0-29.9
Obese 30.0 and above

CHOLESTEROL
Cholesterol is a type of lipid (fat) produced by your liver and sent through your bloodstream to the rest of your body. It combines with protein to become lipoproteins. High-density lipoproteins (HDL or GOOD cholesterol) carry cholesterol back to the liver to be processed and excreted from the body. Low Density lipoproteins (LDL or BAD cholesterol) can clog blood vessels and restrict blood flow. You also take in cholesterol from the foods you eat.
Total Cholesterol: Less than 200 mg/dl
LDL Bad: Less than 160 mg/dl for people at low risk for heart disease. Less than 130 mg/dl people at intermediate risk for heart disease. Less than 100 mg/dl for people at high risk for heart disease. Think about that last one... Does heart disease run in your family? I know it does in mine. Get your numbers checked.
HDL Good: 50 mg/dl or higher for women 40 mg/dl or higher for men.

DON"T PANIC! Here are some things you can do to bring these numbers down. Exercise regularly, eat a balanced diet, restrict sodium, limit alcohol and maintain a healthy weight. Limit saturated fat intake to 7 to 10 percent of your daily calories. If you already have cardiovascular disease keep it under 7 percent. You can lower it by eating more fiber and by dropping those extra pounds. Talk to your doctor and find out your numbers.