Heart-Healthy Numbers One Key to Longer Life

Heart disease is the nation’s leading killer. But you don't have to be a victim. By knowing your numbers—body mass index, cholesterol, blood pressure and blood sugar—you have the power to reduce your chance of getting heart disease.

1. Body Mass Index
Many of us know how much we weigh, but experts say body mass index (BMI) is the important number. It takes into account your weight and height. To calculate your BMI, take your weight in pounds and divide it by your height in inches. Then divide that number by your height in inches again and multiply that by 703.

Where does your BMI fall?
• Underweight: lower than 18.5
• Normal: 18.5 to 24.9
• Overweight: 25 to 29.9
• Obese: 30 or higher

2. Cholesterol
Cholesterol is a soft fat-like substance in your bloodstream and cells. Having too much cholesterol narrows the channels for blood flow and increases your risk for heart disease and stroke. While you want to keep your total cholesterol and LDL ("bad") cholesterol levels low, it's actually good to have a higher HDL ("good") level.

Healthy cholesterol levels
• Total cholesterol: lower than 200
• LDL: lower than 100
• HDL: higher than 50

3. Blood Pressure
Blood pressure is the force of blood pushing against blood vessel walls. It's measured with two numbers: the top (systolic) number is the pressure when the heart beats and the bottom (diastolic) number is the pressure when the heart rests between beats. High blood pressure (hypertension) often has no symptoms but can lead to heart attack, stroke, kidney disease and more.

Healthy blood pressure levels
• Optimal: lower than 120/80
• Pre-hypertension: 120 to 139/80 to 89
• High blood pressure: 140 to 159/90 to 99 (stage 1); 160 or higher/
100 or higher (stage 2)

4. Blood Sugar
High blood sugar leads to diabetes and, in the long run, ailments such as high blood pressure, kidney disease, visual problems, heart disease and stroke. Blood sugar can be accurately measured after an eight-hour fast.

Healthy blood sugar levels
• Optimal: lower than 100
• Pre-diabetes: 100 to 125

So, if your numbers aren’t where they should be, how do you get them there? It’s no mystery. In fact, the American Heart Association says it’s as easy as A-B-C:
• Avoid tobacco
• Become more active
• Choose good nutrition

In addition to not smoking, exercise and eating a healthy diet, it recommends reducing stress and limiting alcohol. By making these lifestyle changes, you can have a healthier heart and live a healthier life.