5 important numbers that indicate your heart's health
Did you know? Your heart beats 115,000 times a day and pumps 2000 gallons of blood every day. It’s the body’s hardest working muscle; but how can you check if it’s in top working condition? Here are a few important heart health numbers to keep in mind.
1) Blood Pressure:
Ideal measurement- less than 120/80 mmHg
We all know that blood flows through our arteries – blood pressure is nothing but the pressure of the blood against the artery walls. So why is this important? High blood pressure (when the force of the blood is too much), alternatively known as hypertension, is a major, albeit common, health concern, which can increase the risk of strokes, heart failures, kidney or eye problems, etc. While checking your blood pressure, there are two numbers to keep in mind – one is the systolic (the higher or upper) number and the other is the diastolic (lower) measurement. The systolic pressure measures the pressure of blood against artery walls when the heart pumps blood, while the diastolic pressure measures the same force between heartbeats, when the heart fills with blood. Both of these numbers are equally important and you shouldn’t breathe easy just because one of the numbers is ok.
How to measure:
Consider getting an automatic blood pressure monitor which is very simple to use. Also, don’t rely on a single measurement, take multiple readings and then average them to arrive at a fairer number. Take readings after you’ve been sitting calmly for 5 minutes.
Interpreting the results:
120/80 or below: Normal
Between 120 and 139 and /80 and 89: Pre-hypertension
Higher than 140/90: Hypertension
2) Your Waist Size
Ideal for women: Less than 35 inches, ideal for men: less than 40 inches
Concerned about the kilos you’re putting on on your waist? You’re right to be concerned, because a larger circumference is tied to increased risk for cardiovascular diseases, as well as a host of other problems. According to experts at the Columbia Center for Heart Disease Prevention, your waist size is a better indicator of heart health than your weight – because you may be working out and putting on muscles, while your waist remains slim.
These experts also report seeing a significant improvement in other heart health numbers when patients lose even 1 inch from their waist, and conversely, see a worsening in these numbers if they gain even an inch.
How to measure:
Simply get a measuring tape and measure around your belly button.
Interpreting the results:
For women:
Waist size less than 35 inches – Ideal
Equal or more than 35 inches – At higher risk for heart diseases
For men:
Waist size less than 40 inches – Ideal
Equal or more than 40 inches – At higher risk for heart diseases
3) Total Cholesterol
Ideal measurement: Lower than 200 mg/dL
Cholesterol – the very mention of it sets alarm bells ringing in our head and stops us from reaching for that second helping of chips. But not all cholesterol is bad – in fact, this soft, waxy substance is also a nutrient which is needed by the body. However, too much can lead to plaque buildup which narrows the blood vessels of the heart, leading to heart attacks or heart diseases, so it’s essential to not go overboard.
Your total cholesterol comprises of:
HDL or ‘good cholesterol’
LDL or ‘bad cholesterol’ – this is the culprit behind clogged arteries
Triglycerides – a type of fat which also leads to plaque buildup
How to measure:
A simple blood test can tell you your cholesterol levels.
Interpreting the results:
- 200 mg/dL or lower = normal
- 200 – 239 mg/dL = borderline high
- 240 mg/dL or higher = high
4) (Fasting) Blood Sugar Level
Ideal measurement: Less than 100 mg/dL
We all know of people suffering from diabetes – but how does this condition come about?
The food that we eat contains sugar, which is processed by the body and absorbed into the bloodstream. However, if you have diabetes, your body isn’t able to utilize or produce enough of a hormone called insulin, which helps move the sugar from the blood into the cells. This means the sugar remains in your blood, causing a spike in blood sugar levels. In the long term, this can damage your heart and other vital organs too, proving fatal.
How to measure: Blood sugar is measured through a blood test – however, it’s important to check blood sugar levels after you’ve been fasting for several hours.
Interpreting the results:
- Less than 100 mg/dL = normal
- 100 to 125 mg/dL = prediabetes
- 126 mg/dL or higher = diabetes
5) Resting Heart Rate
Ideal Beats Per Minute (BPM): 50 – 60
Recent research shows that resting heart rate can be a good indicator of a person’s predilection for heart disease. This study pursues the line of thought that different species have the same total number of heartbeats in a lifetime. For example, humans have roughly up to 3 billion heartbeats in a lifetime, while rabbits have around 1 billion heartbeats. But a human’s heart works at approximately 60 beats per minute, while a rabbit’s works at approximately 200 beats per minute, which is why the rabbit has a shorter life span.
So, the lower your resting pulse rate (that is, heartbeat), the better the prognosis for your heart. The higher it is, the more your risk increases. But don’t worry, you can always reduce risks by exercising, eating healthy and consequently, keeping your pulse rate in check.
How to measure:
A simple blood pressure monitoring machine can measure pulse rate. Otherwise, find your pulse at your wrist or neck, count the beats for 15 seconds and multiply it by 4 to get your beats per minute (bpm). Make sure you’ve been sitting calmly for a few minutes before you take your reading.
Another important measure to take note of is your heart rate during exercise. To do this, exercise vigorously for 15-30 minutes, stop and immediately check your heart rate. The ideal peak heart rate with exercise is 220 bpm minus one’s age.
Interpreting the results of resting heart rate:
50 - 60 bpm: Great, extremely efficient heart function
60 – 80 bpm: Normal
80 – 100: A bit on the higher side
Above 100: Consider getting yourself examined by a doctor as soon as possible
While it’s good to get these tests done and check your heart’s health, always remember that nothing replaces a doctor’s guidance and if you have serious health concerns, you mustn’t hesitate to take a qualified professional’s advice. Plus, if any of these tests throw up less than ideal results, do not worry – you can always get your health and heart back on track and ensure a better future for yourself.
Sources:
https://intermountainhealthcare.org/blogs/topics/heart/2013/02/5-heart-numbers-everyone-should-know/
https://share.upmc.com/2017/05/5-heart-health-numbers/
https://www.webmd.com/heart/features/do-you-know-your-heart-numbers#1
https://www.hopkinsmedicine.org/health/healthy_heart/stay_healthy/5-heart-numbers-you-need-to-know
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