By Dr. Guy Reed, Chief of Cardiology
MCGHealth Cardiovascular Center 

Heart disease affects an estimated 60 million Americans each year. You can lower your risk by recognizing the numbers that count and setting goals to maintain them.

• Thirty minutes of exercise. You should get at least 30 minutes of moderately intense aerobic exercise at least five days a week; or 20 minutes of very intense aerobic exercise three days a week.
• Zero tobacco use. Eliminate tobacco products and exposure to secondhand smoke.
• Blood pressure less than 120/80. High blood pressure, also known as hypertension, can lead to heart disease. Losing weight, limiting alcohol intake, increasing physical activity and reducing salt in the diet help reduce high blood pressure. Normal readings are at 120/80 mm Hg or lower. Have your blood pressure checked at least once a year.
• Fasting glucose less than 100 mg/dL. Maintaining good control of blood sugar levels results in less strain on the heart. Those with diabetes should try to keep their fasting blood glucose levels at less than 110 mg/dL.
• Body mass index (BMI) less than 25. A body mass index (BMI) of 18.5 to 24.9 is considered healthy and helps to prevent the development of diabetes. To calculate BMI, use this formula: Divide your weight in pounds by your height (in inches) squared. Multiply by 703.  Here’s an example: You weigh 133 pounds and are 5 feet 6 inches tall. To calculate your BMI, first convert your height to inches, which is 66 inches. Then take your weight of 133 pounds and divide it by 66X66 (your height squared). Finally, multiply that number by 703. Your BMI is 21.5 and considered healthy. A BMI of 25-29.9 is overweight, and a BMI of 30 or more is obese.
• Waist circumference of 35 inches. It is recommended that women have a waistline of 35 inches or less. Men, you get a little wiggle room with 40 inches or less as the target for your waist circumference. If you are carrying around extra pounds with you, lose the weight.
• Total cholesterol lower than 200 mg/dL. This total represents the LDL, or “bad” cholesterol, plus the HDL, or “good” cholesterol, in your body. For HDL, women should be at 50 mg/dL or higher and men at 40 mg/dL or higher. People at lower risk for heart disease should have an LDL, or “bad” cholesterol of no more than160 mg/dL. If you have a higher risk for heart disease, because you are a smoker or because of your family history, your LDL target level should be less than 130 mg/dL. If you have heart or vascular disease your LDL target should be less than 100 mg/dL. If you are unsure what your cholesterol level should be, ask your doctor.

A good way to stay on target with these vital numbers is to maintain a healthy diet. A balanced diet that includes fruits, vegetables, grains, fish, poultry, lean meat and low-fat dairy helps keep your body and your heart fit. Avoid processed foods that are high in saturated fat, cholesterol and trans fatty acids.

And, remember, the numbers that count are risk factors that you can change. Uncontrollable risk factors for heart disease include being older than 65, being male, having certain ethnicities, and your family history. The American Heart Association recommends that healthy adults get physical checkups at least every five years starting at age 20 to help prevent heart attacks and strokes. Those with increased risk should get checked at least once a year.

MCG Health, Inc. (d/b/a MCGHealth) is a not-for-profit corporation operating the MCGHealth Medical Center, MCGHealth Children’s Medical Center, the Georgia Radiation Therapy Center, and related outpatient facilities and services throughout the state.  For more information, please visit mcghealth.org.