Staying healthy is important. That’s why regular checkups including tests and exams are so important for you and your family. During regular checkups, your doctor will most likely perform a few routine tests. When you receive your results, keep track of them, especially your blood pressure, body mass index (BMI), glucose level and cholesterol level. It’s important to know your numbers. Here’s why:
Blood Pressure
One of the most important things you can do to reduce your risk of a stroke or heart attack is to keep your blood pressure at a healthy level. Ideally, your blood pressure should be lower than 120/80.
Actions you can take to improve your blood pressure:
Follow the Dietary Approaches to Stop Hypertension (DASH) with a diet rich in fruits, vegetables and low-fat dairy products
Reduce sodium intake to about 2400 mg per day, and increase potassium intake to about 3500 mg per day
Reduce alcohol intake
Maintain a healthy weight
Identify ways to reduce stress
Increase physical activity to at least 30 minutes at a moderate level, five days a week
Body Mass Index (BMI)
Obesity is associated with a number of life-threatening diseases, including high blood pressure, heart disease, diabetes, stroke and even certain cancers. It can also lead to orthopedic and psychological issues.
BMI is a tool that indicates your obesity status. To get your BMI:
Multiply your weight by 703
Divide the result by your height in inches
Divide this number by your height in inches again
Your recommended BMI varies by your gender and age, but generally falls into the following categories:
Below 18.5 - Underweight
18.5-24.9 - Normal
25.0-29.9 - Overweight
30.0 and above - Obese
If your BMI falls in the overweight or obese category:
Reduce calorie intake with low-fat, low-calorie foods and beverages, and smaller portions
Have at least five servings of fruit and vegetables per day
Increase fiber with whole grain breads and cereals
Eat breakfast every day to elevate your Resting Metabolic Rate (RMR)
Eat smaller meals more often
- Increase physical activity to at least 30 minutes at a moderate level, five days a week
Glucose (Blood Sugar Level)
Monitoring blood glucose levels is critical in the early detection and treatment of diabetes, a disease that can damage the heart, kidney, nerves, blood vessels or eyes. While blood glucose levels will vary, ideal fasting blood glucose is between 70–110 mg/dl. If your fasting level is above 120, you should see your doctor for follow-up care.
To lower your glucose levels and reduce your risk for developing diabetes:
Cholesterol
The body produces two types of cholesterol: HDL, known as good cholesterol because it protects against dangerous blockages in the arteries that can lead to heart disease; and LDL, known as bad cholesterol because it is more likely to clog arteries and produce heart disease.
A healthy total cholesterol level is a reading of less than 200 mg/dl. Total cholesterol is a combination of LDL cholesterol, HDL cholesterol, and triglycerides (another form of fat in your body). The goal is to have your LDL levels less than 100, HDL levels greater than 40, and triglycerides less than 150.
To improve your cholesterol levels:
Reduce intake of saturated fats and increase intake of fruits, vegetables, fish and fiber
Try more complex carbohydrates, such as whole wheat pasta, brown rice and whole wheat breads
Use healthier olks like olive, canola, flax and Enova in cooking and salad dressings
Avoid prepackaged foods, which are often loaded with unhealthy carbohydrates and fats
Maintain a healthy body weight
Increase physical activity to at least 30 minutes at a moderate level, five days a week
Knowing your health numbers will help you and your doctor understand your health and what you can do to either stay healthy or get healthy. Whether you use the numbers to learn more about your health via a health assessment or just track them with your doctor, learning them and understanding them is the first step to better health.