Heart disease is the leading cause of death worldwide. In 2019, an estimated 1.79 crore people died from Cardiovascular Diseases (CVDs), accounting for 32% of all global deaths, as per the World Health Organization (WHO). India alone accounts for approximately 60% of the world’s heart disease burden, with 50% of all heart attacks in men occurring under 50 years of age, according to the Indian Heart Health Association.
While the data is staggering, the good news is that most heart diseases are preventable. All it takes is managing the 'behavioural risk factors,' such as tobacco use, an unhealthy diet, obesity, physical inactivity, and the harmful use of alcohol. Additionally, keeping a tab on four vital numbers can help support your heart health, suggests the American Heart Association (AHA). Let’s find out what they are.
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Blood Pressure
Blood pressure refers to the force of blood against the walls of the arteries as your heart beats and rests, pumping blood into the arteries. A normal blood pressure is usually measured between 90/60 mmHg and 120/80 mmHg. When the blood pressure levels are consistently high at 130 to 139 systolic or 80 to 89 mm Hg diastolic, it is called high blood pressure or hypertension. If your readings go beyond or suddenly exceed 180/120 mm Hg, it is considered a hypertensive crisis, during which one must seek immediate medical attention.
Blood Sugar
Blood sugar literally means the amount of sugar in the blood and is measured by the amount of glycosylated haemoglobin (HbA1c). Normal blood sugar levels usually fall below 100 milligrams per deciliter (mg/dL) when measured before meals and below 140 mg/dL two hours after eating.
High blood sugar, or hyperglycemia, occurs when levels consistently exceed these thresholds. If the blood sugar levels are consistently high, it is a key characteristic of diabetes.
Blood Cholesterol
Cholesterol is usually seen in a bad light due to its association with poor heart health. But not all cholesterol is bad. In fact, normal levels of cholesterol help build healthy cells and produce necessary hormones.
It is important to note that cholesterol is categorised into two types: Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL).
Elevated LDL cholesterol, often referred to as 'bad' cholesterol, is associated with an increased risk of CVD, while higher levels of HDL cholesterol, known as 'good' cholesterol, are considered beneficial for heart health.
Typically, the ideal blood (total) cholesterol levels are considered to be below 200 mg/dL, with good cholesterol higher than 60 mg/dL and bad cholesterol less than 100 mg/dL.
Note that high cholesterol levels are typically defined as a total cholesterol level above 240 milligrams per deciliter (mg/dL).
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Body Mass Index (BMI)
Body Mass Index (BMI) is a measure of a person's weight in relation to their height. It is a tool that helps categorise people into different weight status groups, such as underweight, normal weight, overweight, or obese, which further helps assess their health risks.
According to the WHO, for adults, being overweight means a BMI greater than or equal to 25, whereas obesity is determined by a BMI greater than or equal to 30. An ideal BMI falls within the range of 18.5-24.9.
How To Manage High Numbers?
There is no definite solution to managing your health numbers. However, healthy lifestyle choices can make a huge difference when it comes to regulating your blood pressure, blood sugar, cholesterol, and weight. Some of the strategies include:
- Following a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats
- Limiting the intake of processed foods, sugary beverages, and foods high in saturated and trans fats
- Engaging in regular physical activity
- Maintaining a healthy weight within the recommended BMI range
- Regular monitoring of blood pressure, blood sugar, and cholesterol levels
- Avoiding smoking and limiting alcohol consumption
- Prioritising sufficient sleep
- Reducing stress and anxiety
- Staying hydrated
Conclusion
When it comes to your heart health, four factors play a crucial role: blood pressure, blood sugar, blood cholesterol, and BMI. It is important to regularly monitor their numbers and ensure that they stay within the ideal range. Elevated levels can often contribute to an increased risk of heart disease, diabetes, obesity, and other chronic conditions. While consulting with a healthcare professional helps manage these conditions more effectively, lifestyle modifications can also bring about positive changes.