As women, we tend to prioritize the needs of others over our own. Yet, we all have the responsibility of taking care of ourselves and making health a priority. This includes knowing our heart health numbers.

Nearly 80 percent of cardiac events can be prevented (source: American Heart Association). So, it’s important to know the numbers that indicate the quality of your heart health. Even if you’re not experiencing any symptoms, monitoring these numbers is important to recognize any risk and to develop a plan to reduce it.

“Many patients think their heart problem started when a heart attack happens,” says Dr. Eugenia Gianos, System Director of Cardiovascular Prevention at Northwell Health. “However, heart disease happens gradually over the years. By conducting an individualized risk assessment that includes ongoing monitoring of heart health numbers, we can work together to greatly reduce the risk of developing heart disease.” 

As part of an annual exam, your healthcare provider will conduct a blood lipid profile, as well as check your blood pressure and weight. You can also monitor and track blood sugar, blood pressure and body weight between doctor visits. By tracking and managing your numbers, you can take an active role in managing your own health.

• Cholesterol—the total level of cholesterol in your blood. If cholesterol builds up on the walls of your blood vessels, it can make it difficult for your heart to pump blood. Cholesterol levels should be no higher than 200 mg/dl.
• Blood pressure—the pressure your blood puts on arteries as your heart beats and relaxes. While your blood pressure goes up and down depending on physical exertion, stress and sleep, it should not be over 130/80 mm Hg. The elevated range for blood pressure readings is between 120/80 mm/Hg and 129/80 mm/Hg.
• Blood sugar—the amount of sugar present in your bloodstream. The level of blood sugar in the blood should not exceed 100 mg/dL before eating or drinking anything in the morning and under 140 mg/dL if measured two hours after a meal.
• Body mass index (BMI)—a measurement to assess whether your weight is in the healthy range. BMI can vary depending on age and build. It’s often measured along with waist circumference and other risk factors.

Risk factors unique to women

Along with your heart health numbers, your individual risk assessment will include any other risk factors, including family history of heart disease, early menopause and complications during pregnancy, such as preeclampsia or gestational diabetes. It’s important to put your health first and partner with a healthcare provider to understand and manage risks. In other words, be proactive!    

Although genetics influence your heart health numbers, the lifestyle choices you make also contribute to your risk of developing heart disease. Here are six ways to take action to keep numbers in the healthy range and your health on track:  

• Reduce cholesterol. Help reduce cholesterol levels by eating a diet low in saturated fat, salt and sugar. Eat more fruits, vegetables, whole grains, beans, nuts, legumes and other plant-based foods. Fiber is beneficial, as well as fish that’s high in omega-3 fatty acids.
• Stop smoking. Smoking greatly increases your chance of having a heart attack and dying from one. By quitting smoking, you can begin to decrease your risk immediately while also reducing your chance of developing other conditions, including cancer.
• Get active. People who don’t exercise on a regular basis are more likely to develop heart disease. Aim for at least 30 minutes of physical activity on most days. Check with your doctor before starting a new exercise program.
• Lose extra weight. Reducing weight is beneficial for your heart. It can also help lower blood pressure and manage diabetes.
• Manage stress. Stress is something we all experience from time to time. But, if it happens a lot, it can put you at an increased risk of heart disease. Learn how to manage stress and anger to help you stay in charge of your health
• Get enough sleep. Consistently getting a good night’s sleep helps recharge, repair and rejuvenate the body and is good for your heart and brain. Aim for seven to nine hours of sleep every night.

Learn more about heart health. We’re here to answer your questions. Call the Katz Institute for Women’s Health Resource Center at 855-850-5494 to speak to a women’s health specialist.