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Your Health Numbers
By Patrice Powers-Barker, OSU Extension, Lucas County
The Truth Contributor
Keeping track of personal health numbers like blood
pressure, blood sugar, total cholesterol, HDL (good)
cholesterol and body mass index (BMI) can provide a picture
of your health status as well as your risk for certain
diseases or conditions, such as heart disease, diabetes, or
obesity. What do these numbers mean and how can your diet
help? The following information is from the Centers for
Disease Control.
Blood Pressure
What is it?
The force of blood pushing against artery walls.
Why is it
important?
High
blood pressure, also called hypertension,
indicates excess force and stress on artery walls, which
could lead to damage.
What does it mean?
Two numbers are recorded when measuring blood pressure. The
top number, systolic pressure, refers to the pressure inside
the artery when the heart contracts and pumps blood through
the body. The bottom number, diastolic pressure, refers to
the pressure inside the artery when the heart is at rest and
filling with blood. The National Heart, Lung and Blood
Institute guidelines define normal blood pressure as less
than 120/80.
Blood Glucose
also called Blood Sugar
What is it?
The amount of glucose, a type of sugar, in the blood.
Why is it
important?
Blood sugar levels indicate risk for diabetes.
What does it mean?
A normal blood glucose level while fasting is less than 100
mg/dl. A fasting blood glucose level of 100-126 mg/dl may
indicate prediabetes. A fasting blood glucose level greater
than 126 mg/dl may be used to diagnose diabetes.
Body Mass Index
(BMI)
What is it?
BMI is a person's weight in kilograms divided by the square
of their height in meters. The Centers for Disease Control
and Prevention have an adult BMI Calculator on their website
that you can use to find your BMI by plugging in your height
(in feet and inches) and weight (in pounds) or it can be
computed for you at your doctor’s office.
Why is it
important?
A high BMI can be an indicator of high body fatness and
increased risk of health problems.
What does it mean?
A BMI of 18.5 to 24.9 indicates normal (i.e. healthy)
weight. A BMI of 25 to 29.9 indicates overweight, and a BMI
at or above 30 is considered obese.
Cholesterol - Total
Cholesterol and HDL (good) Cholesterol
What is it?
A waxy substance that can be found in all parts of your
body.
Why is it
important?
High cholesterol is a significant risk factor in heart
disease. Cholesterol build-up can cause plaque and blockages
to form in arteries.
What does it mean?
Up to four types of cholesterol may be recorded when
cholesterol is measured: LDL (“Bad” Cholesterol), HDL
(“Good” Cholesterol), Triglycerides and Total Cholesterol.
In general, ideal levels are:
·
LDL – less than 100 mg/dl (milligrams per deciliter)
·
HDL – greater than 40 mg/dl for men, greater than 50 mg/dL
for women
·
Triglycerides – less than 150 mg/dL
·
Total cholesterol – less than 200 mg/dL
Knowing these very important numbers is an important step to
a healthier lifestyle. Be sure to ask your health care
provider what tests you need and how often. If your numbers
are too high or too low, he/she can make recommendations to
help you get them to a healthier range.
How to manage
numbers with diet?
Ask your health care team
for advice on food decisions for your specific numbers. The
following general guidelines are usually helpful for
managing the different numbers:
·
Eat a variety of healthy foods every day.
·
Fill half your plate with fruits and vegetables, one quarter
of the plate with lean protein and the other quarter of the
plate with whole grains. Include fat-free and low-fat milk.
·
Eat less fat and avoid fried foods. Choose foods that are
baked, broiled, grilled, boiled, or steamed.
·
Eat less sugar. Enjoy the sweetness of fruit (without added
sugar) and limit foods like drinks and desserts with added
sugar.
·
Eat less salt.
·
Eat smaller portions of food.
·
Physical activity and weight loss (if BMI is too high) can
have a great impact on your numbers.
Upcoming community events
for healthy living and eating: OSU Extension, Lucas County
is partnering with the Toledo Lucas County Public Library to
offer a one hour “Slow Cooking for All Seasons” at different
branches on different dates. Join us on either Tuesday
February 20th at 3pm at Toledo Heights Library,
Thursday March 14th at 6:30pm at Washington
Branch Library or Tuesday April 10th at 6:30pm at
Point Place Library.
The annual Toledo GROWs Seed Swap is Saturday February 24th
from 12pm-3pm at Scott High School, 2400 Collingwood Blvd,
Toledo. Admission is Free and each attendee receives 5 free
seed packets. Featuring garden displays, workshops, food,
music and children’s activities. OSU Extension will be there
with the Lucas County Blender Bike.
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