News Archive

Do You Know Your Numbers?

May 27, 2008 – Magazines and other media sources are constantly churning out advice on the latest fad diets, exercise programs, or ways to lose ten pounds. Although achieving an ideal body weight and healthy exterior does play a role in reducing risk for chronic disease, so does maintaining a healthy interior. According to the American Heart Association, people who maintain their blood pressure, cholesterol and body weight within normal parameters reduce their risk of developing chronic diseases like heart disease, diabetes and obesity. Start on a path to overall health. Keep your exterior and interior healthy by being aware of your numbers, today!

KNOW YOUR BLOOD PRESSURE

Although blood pressure readings vary depending up on when and where you take them, you should alert your doctor if they are consistently above 140/90.

  • Optimal: less than 120/80
  • Prehypertension: 120-139/80-89
  • High blood pressure: 140/90

HOW CAN I LOWER MY BLOOD PRESSURE?

  • Limit sodium intake to <2,400 milligrams/day. Purchase low-sodium or no-sodium products and season food with herbs and spices instead of salt.
  • Maintain a normal body weight.
  • Consume moderate amounts of alcohol.
  • Exercise for ≥30 minutes most days of the week.
  • Enroll the help of a dietitian who will tailor medical nutrition therapy (MNT) to fit your needs. The Joint Commission reported in 2001 a patient who received MNT from a dietitian was able to save an estimated $900 in prescription drug costs due to a reduction in dosage.

KNOW YOUR CHOLESTEROL

Cholesterol tests check the levels of your total blood cholesterol, LDL, HDL and triglycerides.

TOTAL BLOOD CHOLESTEROL

  • Desirable: less and 200mg/dL
  • Borderline: 200-239mg/dL
  • High: 240mg/dL or higher

LDL

  • Optimal: less than 100mg/dL
  • Above Normal: 100-129mg/dL
  • Borderline:  130-159mg/dL
  • High: 160-189mg/dL
  • Very High: 190mg/dL or higher

HDL LEVEL

Less than 40mg/dL increases your risk of heart disease. An HDL level of 60mg/dL or more helps lower your risk of heart disease.

TRIGLYCERIDE LEVEL

  • Normal: less than 150mg/dL
  • Borderline: 150-199mg/dL
  • High: 200-499mg/dL
  • Very High: 500mg/dL or higher

HOW CAN I LOWER MY CHOLESTEROL?

  • Eat fruits, vegetables, whole grain and low-fat dairy products.
  • Choose foods that contain no more than 2 grams of saturated fat per serving.
  • The American Dietetic Association (ADA) endorses the DASH “Dietary Approach to Stop Hypertension” diet. A large randomized study published in the Journal of Clinical Nutrition suggests that individuals who ate 8-10 servings of fruits and vegetables and 3 servings of dairy foods each day, along with reducing animal fat intake were able to decrease their total cholesterol by 13.7mg/dL.

KNOW YOUR WAIST SIZE

For women, a waistline greater than 35 inches and for men, a waistline greater than 40 inches indicates increased risk for weight-related problems such as overweight or obesity.

HOW CAN I LOWER MY WAIST SIZE?

  • Eat regular, balanced meals. Try filling half of your plate with vegetables, a quarter with lean meat, and a quarter with starch.
  • Snack on whole fruits, vegetables and low-fat dairy products.
  • Exercise. The USDA recommends exercising for at least 30 minutes, at moderate intensity, most days of the week.
Go to News archive