10 Life-Saving Numbers You Should Know
10. Your triglycerides value
It should be less than 150.
Triglycerides are the chemical form in which most fat exists in food as well as in the body. They're also present in blood plasma and, in association with cholesterol, form the plasma lipids. Excess triglycerides are linked to the occurrence of coronary artery disease in some people. Elevated triglycerides may be a consequence of other disease, such as untreated diabetes mellitus.Like cholesterol, increases in triglyceride levels can be detected by blood tests. These measurements should be made after an overnight food and alcohol fast.
9. Number of calories you need to cut each day to lose about 10 pounds in a year
About 95.
Unfortunately, the reverse is also true. Consume an extra 95 calories a day, and you'll be insulated with an extra 10 pounds within a year.
8. Waist circumference
Men less than 40 inches; women less than 35.
Excess weight, as measured by BMI, is not the only risk to your health. Your waist shows how much abdominal fat you have, and increased girth can signify an increased risk of cardiovascular disease or diabetes. Weight gain can also be a sign of "insulin resistance." Measure around your relaxed stomach at belly-button level. Women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches may have a higher disease risk than people with smaller waist measurements because of where their fat lies.
7. Daily recommended number of cups of fruits and vegetables
Depends on your age, gender, and level of physical activity, but an average daily consumption of 2.5 to 3 cups of vegetables and 1.5 to 2 cups of fruit is the goal for adults.
6. Minutes of physical activity needed per week
Most adults need at least 30 minutes of moderate physical activity at least five days per week.
Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.
5. C-Reactive protein
Lower than 1.0mg/L.
C-reactive protein is produced by the liver, and the level of CRP rises when there is body-wide (systemic) inflammation. The CRP test is considered a general test, not a specific one. In other words, it can reveal that there is inflammation present in the body, but it cannot tell you where it is.
4. Daily fat intake percentage from saturated fats
Your daily fat intake should be less than 30 percent of your total caloric intake, with less than 10 percent coming from saturated fats.
The best way to monitor this is to check the labels of the food you are eating. To lower the number, choose monosaturated and polyunsaturated fats.
3. Number of health risk factors and what they are
Should be 0-2, ideally 0.
By age 20, you should know your risk factors. The important risk factors you can control or treat include:
- smoking
- high blood pressure
- high blood cholesterol
- diabetes
- being overweight
- obese
- your physical activity level
It's essential that you measure your risk of heart disease and make a plan for how to prevent it. A comprehensive health appraisal will help you determine how many risk factors you have, what they are and how to address them.
2. Blood pressure
Lower than 120/80 mmHg.
The American Heart Association reports recent estimates of one in three U.S. adults having high blood pressure. Because there are no symptoms, nearly one-third of these people don't know they have it. In fact, many people have high blood pressure for years without knowing it. Often called the "silent killer," uncontrolled high blood pressure can lead to stroke, heart attack, heart failure or kidney failure. The only way to tell if you have high blood pressure is to have your blood pressure checked.
1. Phone number to Trihealth Corporate Health
(513) 891-1622