Are you looking for a way to prevent cardiovascular diseases in the future and maintain the healthy functioning of the heart? If so, this article is for you. Here you will get to know about five ways by which you can keep track of your heart health.
Learning just a few numbers would help you to stick to a healthy lifestyle. But you need to take action before the numbers reach a red line, asserts Nicole Spartano. She is a research assistant professor in the department of endocrinology, diabetes, nutrition, and weight management at Boston University School of Medicine.
Five Ways to Look After Your Heart Health
Dr. Raymond R. Townsend, a lecturer at the Hospital of the University of Pennsylvania, highlights the significance of maintaining healthy blood pressure. To have a longer life and healthy functioning of the brain and heart, one needs to know about their BP numbers. Here are five basic ways by which you can closely watch your heart health.
Blood pressure is basically the amount of force the blood takes to pass through the blood vessels. The American College of Cardiology and the American Heart Association defines normal blood pressure as below 120/80 mmHg.
In stage one hypertension, the systolic and diastolic blood pressure rises respectively to 130-139 and 80-89 mmHg. While the stage two hypertension is based on a continuous reading of 140/90 mmHg or above. To take correct readings it is important to be in the right position.
Townsend asserts that even in this lockdown, there is a need to record the right readings under a health professional. It is okay if you want to measure your blood pressure with your own kit, but make sure to get it compared with the expert medical device one a year. Use a validated monitor from the list on validateBP.org.
Blood will help you measure your cholesterol levels, a fat waxy substance in your body that increases the risk of cardiovascular diseases. A doctor can use it to compare different levels of it with a verified chart. Spartano does not support measuring cholesterol levels at home to track heart health.
For fasting, if the blood sugar reading is between 100 and 125 mg/dL, the person gets a tag of pre-diabetes. This increases the risk of developing type II diabetes, heart disease, and stroke. A person is said to be diabetic if they get a reading of 126 or above in more than one instance.
Spartano supports measuring of blood sugar at home, since it is very easy to do so, and there are some apps, which can connect to a glucometer.
Body Mass Index or Waist Circumference
Obesity is linked to heart health. You can correctly know your BMI if you enter your waist and height on either of the sites: National Heart, Lung, and Blood Institute. An interesting thing to note, especially for women, waist-to-hip ratio measurement is a better biomarker of heart disease than BMI.
As per the information by the American Academy of Sleep Medicine and Sleep Research Society, you (adults) should sleep at least seven hours a night. Everything works best when in balance. The CDC highlights that sleeping less than six hours and more than nine hours a day negatively affects heart health.
Other Ways to Improve Heart Health
Spartano asserts that with modern technology, tracking numbers is not difficult. A dairy would also do the same benefit. Also, don’t forget, with healthy eating, you should do a moderate to high-intensity 150-minute workout.
Try to adapt to the changes gradually, and if in case the numbers do not change, that does not mean you are not improving your health in any other way. Be consistent, and stay happy.
Paying some attention to your heart health now would help you be alert from the problems that might be in your way. Not reaching the threshold for the disease does not mean that you are safe on the biomarker you are tracking.