Nutrition & Diet Coach

Peggy Korody North San Diego Registered Dietitian Nutritionist

7 Keys to Ideal Heart Health

Written By: Peggy Korody - Feb• 19•15

Last blog I described the difference between a heart attack and a stroke and promised to share some risk factors you CAN change to decrease your risk of heart disease. Below is a chart of the 7 areas you should focus on.

  1. Smoking – if you smoke – simply STOP
    1. American Cancer Society – 800-ACS-2345
    2. US Dept. of Health & Human Services – 800-QUIT-NOW
    3. National Cancer Institute – 877-448-7848
  2. Alcohol – drink in moderation
    1. No more than 1 drink/day – women
    2. No more than 2 drinks/day – men
    3. One drink equals:
Beer or wine cooler 12 fluid ounces
Wine 5 fluid ounces
80 proof liquor 1.5 fluid ounces

 

  1. Blood Pressure – know your numbers
Category Systolic Diastolic
Normal < 120   and < 80
Prehypertension 120 – 139   and 80 – 89
Hypertension Stage 1 140 – 159   or 90 – 99
Hypertension Stage 2 > 160   or > 100

 

  1. Cholesterol
Total Cholesterol  
Desirable < 200 mg/dl
Borderline High 200 – 239 mg/dl
High 240 mg/dl and above
LDL (lousy cholesterol)  
Optimal < 100 mg/dl
Near or above 100 – 129 mg/dl
Borderline high 130 – 159 mg/dl
High 160 -189 mg/dl
Very high 190 mg/dl
HDL (healthy cholesterol)  
Men goal > 40 mg/dl
Women goal > 60 mg/dl
Tryglyceride

Most common type of fat in the body

 
Normal < 150 mg/dl
Borderline high 150 – 199 mg/dl
High 200 – 499 mg/dl
Very high > 500 mg/dl

 

  1. Overweight or obese – based on BMI
Underweight < 18.5
Normal 18.5 – 24.9
Overweight 25 – 24.9
Obese 30+

 

  1. Type 2 diabetes
Goal: fasting blood glucose < 100 mg/dl
Hgb A1C < 7

 

  1. Physical activity – per American Heart Association
    1. At least 150 minutes – moderate activity/week
    2. 75 minutes – vigorous intensity/week

 

 

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