Blood Pressure: Know Your Numbers
Blood pressure is the force exerted on a vessel wall by its contained blood.
Systolic
The top number of your blood pressure reading is called the Systolic and represents the heart contracted. An Optimal reading is <120. A Pre-hypertension reading is 120-139. A Hypertension (elevated or high blood pressure) reading is > or = 140.
Diastolic
The bottom number of your blood pressure reading is called the Diastolic and represents the heart relaxed. An Optimal reading is <80. A Pre-hypertension reading is 80-89. A Hypertension (elevated or high blood pressure) reading is > or = 90.
Cholesterol: Know Your Numbers
Cholesterol is a soft, waxy substance found in the bloodstream and in all cells.
-
LDL (Low-Density Lipoproteins): excess LDLs can form a build-up (known as “plaque”) in arteries, which can increase risk for heart attack or stroke. LDL is often called the “lousy” cholesterol. An Optimal reading is < 200. A Pre hypertension reading is 200-239. A Hypertension (elected or high) reading is > or = 240.
-
HDL (High-Density Lipoproteins): HDLs carry cholesterol back to the liver to be disposed of, which decreases risk for heart disease. HDL is often called the “good” cholesterol. An Optimal reading is <130. A Pre-hypertension reading is 130-159. A Hypertension (elevated or high) reading is > or = 160.
-
Reducing Cholesterol and Blood Pressure Numbers
There are several lifestyle factors that can be altered to improve cholesterol and blood
pressure, thereby reducing the risk of heart disease, heart attack and stroke.
-
Tobacco - Stop smoking!
Smoking lowers your HDL (the good cholesterol) level.
Smoking increases your risk of blood clots.
-
Alcohol - Consult with your doctor.
In moderation, alcohol may increase your HDL level.
Caution: Drinking can lead to other health risks.
-
Diet - Make good choices!
Limit your intake of animal products.
Increase your intake of plant-based proteins.
Reduce salt and increase potassium intake.
Eat a variety of fruits and vegetables and whole grains.
-
Physical Activity - Get Moving!
Physical activity increases your HDL level.
Physical activity can help control weight, diabetes, high blood pressure.
Additional Resources:
American Heart Association Centers for Disease Control
americanheart.org cdc.gov
1-800-242-8721 1-800-232-4636
Source: Humana Workshop Booklet June 2007
A = Adequacy A healthy diet is one that is rich in vitamins, minerals, proteins, healthy fats, fiber and the correct amont of energy (calories). It is important for all adults to eat regular meals and snacks — skipping meals makes it difficult to achieve an adequate diet. Just taking supplements or pills won’t do it.
B = Balance Food choices should be balanced with each meal and across each day. This includes eating appropriate portion sizes. 
C = Choices A healthy diet is based on a wide variety of different foods. You need to eat a variety of foods each day. 
