Heart Disease Prevention Guidelines, by the Numbers
As you take steps to prevent or lower your risk of heart disease, there are some important numbers you need to keep in mind.
We all know we need to exercise and watch our blood pressure, cholesterol and weight to keep our heart and cardiovascular system healthy. But knowing your target numbers provides a concrete way of monitoring your progress towards that vital goal.
To help, the American Heart Association (AHA) and the American College of Cardiology (ACC) have put out heart disease prevention guidelines, which were co-published in the Circulation Journal as well as the Journal of the American College of Cardiology. Here is a summary of the guidelines:
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Blood Pressure
• Less than 140/90 mm Hg
• Less than 130/80 mm Hg if you have diabetes or chronic kidney disease
Blood Cholesterol
• LDL (Low-density lipoprotein, or bad cholesterol) of less than 100 mg/dL
• Other recommendations in the guideline: Reduce intake of saturated fats, trans fats and cholesterol; add plant sterols and soluble fiber to diet; take omega-3 fatty acids in fish oil capsule form
Physical Activity
• 30 minutes a day, 5-7 days a week
• Resistance training 2 days a week
Weight
• BMI, (Body mass index, a measure of body fat based on height and weight) of 18.5 to 24.9 (Click here for a calculator)
• Waist circumference of less than 40 inches for men; less than 35 inches for women
Diabetes
• HbA1C (measure of glycated hemoglobin in the blood) of less than 7 percent
Smoking
• Zero exposure to first-hand or second hand smoke
To help you reach these numbers, follow the recommendations laid out in 5 Smooth Stones to Defeat Cardiovascular Disease and Nutrients Your Heart Will Love. And to make it easier to get the specialized nutrients for your heart, for a limited time you can get either a FREE 30 day supply or 20% off Cardiovascular Support plus a free copy of God's Pathway to Healing: A Healthy Heart. Find out how at the Monthly Specials page.
