When the check engine light on your car turns on, what do you do? Assuming the light is a warning, most people would take their car to a mechanic to get checked out. Imagine you have a dashboard for your heart that lights up when something isn’t quite right. If you ignore the warning lights, you could end up in trouble.
The good news? Your heart dashboard comes in the form of numbers like blood pressure, cholesterol, and heart rate. Understanding these key metrics isn’t just about your health; it could save your life.
“Your heart numbers are the most important indicators of your cardiovascular health,” says Dr. Rachel Abboud, a cardiologist at St. Joseph’s Health. “Knowing and managing them can help prevent serious conditions like heart attacks and strokes.”
But exactly what numbers are the important ones to know? Read on to explore the metrics you should monitor to prevent heart disease.
The Four Key Heart Numbers You Should Know
1. Blood Pressure: The Silent Killer
High blood pressure — also called hypertension — often has no symptoms, which is why it’s called the “silent killer.” It forces your heart to work harder to pump blood. This extra strain can damage both your heart muscle and the walls of your blood vessels.
Damaged arteries become less flexible and more prone to blockages. Left unchecked, high blood pressure can contribute to life-threatening complications such as heart failure and stroke. The only way to know if your blood pressure is high is to check it regularly.
Know Your Numbers:
· Healthy Range: Below 120/80 mmHg
· Hypertension: 130/80 mmHg or higher
“Even a small reduction in blood pressure can significantly lower your risk of heart disease,” Dr. Abboud explains. “Reduce salt intake, exercise regularly, maintain a healthy weight, and manage stress to manage your risk. Even just taking a brisk walk for 10 minutes can have immediate effects on lowering your blood pressure – and your stress levels!”
2. Cholesterol: The Good, the Bad, and the Ugly
Cholesterol is a fatty substance in your blood that can either help or harm your heart. It is important for vital functions like building cell membranes and producing essential hormones, like testosterone, estrogen and vitamin D.
Cholesterol itself is not “bad,” it’s vital for life. But too much of it can raise your risk for heart disease. Our body contains different types of cholesterol; the key to your cholesterol numbers is maintaining the right balance.
LDL cholesterol particles, often referred to as “bad” cholesterol, deliver cholesterol to your cells. When you have too much LDL in your blood, it can combine with other substances and build up on the walls of your arteries. These fatty deposits are what turns into plaque.
HDL cholesterol particles, referred to as the “good” cholesterol, take extra cholesterol out of your blood stream and pass it to your liver where it is eliminated.
Triglycerides aren’t cholesterol; they are a type of fat found in your blood. When you eat, your body converts extra calories into triglycerides and stores them in fat cells for energy. Later, when your body needs energy, hormones release triglycerides to be used as fuel.
They are important to your cholesterol levels because high triglyceride levels combined with either high LDL cholesterol or low HDL cholesterol can result in fatty buildup in the arteries, also known as atherosclerosis. This combination increases the risk of heart attack and stroke.
Know Your Numbers:
· LDL (‘Bad’ Cholesterol): Should be under 100 mg/dL
· HDL (‘Good’ Cholesterol): Aim for 60 mg/dL or higher
· Total Cholesterol: Should stay below 200 mg/dL
· Triglycerides: Keep them under 150 mg/dL
“High LDL cholesterol leads to plaque buildup in your arteries, increasing your risk of a heart attack,” warns Dr. Abboud. “Regular testing and heart-healthy habits, like eating foods high in soluble fiber like oatmeal, apples, and beans, can help keep your levels in check.”
3. Blood Sugar: A Hidden Heart Threat
When most people think of high blood sugar, they associate it with diabetes. But did you know that elevated blood sugar can also be a major risk factor for heart disease?
Excess glucose in the bloodstream can damage blood vessels and nerves, leading to inflammation and an increased risk of high blood pressure, heart attacks, and strokes. Over time, uncontrolled blood sugar levels can weaken the cardiovascular system, making it harder for your heart to function properly.
Know Your Numbers:
· Healthy Fasting Blood Sugar: Under 100 mg/dL
· Prediabetes: 100–125 mg/dL
· Diabetes: 126 mg/dL or higher
“People with diabetes are twice as likely to develop heart disease,” Dr. Abboud notes. “Eating a balanced diet and staying active can help regulate blood sugar.”
4. Body Mass Index (BMI): A Weighty Matter
Carrying extra weight isn’t just about appearance, it also impacts your heart health. Excess weight forces your heart to work harder to pump blood, increasing strain on the cardiovascular system.
It also raises the likelihood of developing high blood pressure, high cholesterol, and insulin resistance, all of which heighten the risk of heart disease. While BMI isn’t a perfect measurement, it provides a useful guideline for assessing your overall risk.
Know Your Numbers:
· Healthy BMI: 18.5–24.9
· Overweight: 25–29.9
· Obese: 30 or higher
“Excess weight puts added strain on your heart, leading to higher blood pressure, cholesterol levels, and diabetes risk,” explains Dr. Abboud. “If you are overweight, losing even 5-10% of your body weight can have a major impact on heart health.”
Take Control of Your Heart Health
Your heart works hard for you every day so make sure you’re giving it the care it deserves. By knowing your numbers and making small, consistent lifestyle changes, you can significantly reduce your risk of heart disease and enjoy a longer, healthier life.
“Understanding your heart health is empowering,” says Dr. Abboud. “It’s never too late to make positive changes and protect your heart for years to come.”
Every beat counts. Take charge of your heart health today. Click here to find a St. Joseph’s Health cardiologist near you.
