Knowing your “healthy” numbers is a great way to establish baselines and determine what you may need to change to maintain optimal health.
7. Blood lipid values
Triglycerides are the chemical form in which most fat exists in food as well as in the body. A person’s total cholesterol score is calculated by adding his HDL and LDL cholesterol levels and 20 percent of his triglyceride level.
Penn Medicine reminds us that it is important to work with your health care provider to set your cholesterol goals. Newer guidelines steer doctors away from targeting specific levels of cholesterol. Instead, they recommend different medicines and doses depending on a person’s history and risk-factor profile. General targets are:
LDL: 70 to 130 mg/dL (lower numbers are better)
HDL: More than 50 mg/dL (high numbers are better)
Total cholesterol: Less than 200 mg/dL (lower numbers are better)
Triglycerides: 10 to 150 mg/dL (lower numbers are better)
6. Body mass index (BMI) & waist circumference
BMI is used as a screening tool to identify possible weight problems for adults. The normal range for an adult is 18.5 – 24.9. Here is how you calculate BMI:
BMI = ( weight in pounds / (height in inches) x (height in inches)) x 703
With a cloth measuring tape, measure waist circumference just above hipbones. Circumference for males should measure less than 40 inches; females less than 35 inches. Increased girth can signify increased risk of cardiovascular disease and diabetes.
5. Daily fat intake
Not all fats are bad – the key is moderation. Cleveland Clinic recommends a dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day.
4. Minutes of physical activity
Physicians at Houston Methodist recommend regular aerobic activity, such as walking, biking, or swimming to help lower blood pressure and cholesterol. The preferred amount is 30 minutes of moderate physical activity, at least five days per week.
3. PSA screening (men) | mammography scans (women)
Johns Hopkins recommends that you discuss with your physician the optimal time to start testing for prostate cancer in men, and breast cancer in women. Previous guidelines recommended testing at age 40; however, you and your physician should set your schedule depending on multiple factors, including your age and family history.
2. Blood pressure
University Hospitals in Cleveland shares this explanation: The systolic, or higher number, reflects the pressure the blood vessels are under while the heart is actively pumping. Diastolic is the pressure during the resting part of the cycle.
Generally speaking, you want your BP to be less than 140/90. Otherwise, you run the risk of developing high blood pressure, a “silent killer” that affects one out of every three adults over age 20. New American Heart Association guidelines suggest that you should start to treat hypertension with lifestyle changes starting at 130/80.
1. Important “healthy” number to keep handy – Healthnetwork’s phone number!
1-866-968-2467 | 1-440-893-0830 OR firstname.lastname@example.org
When you need access to medical information or to the best hospitals, one call to Healthnetwork will provide you connections to the most respected hospitals in America.
SUSAN LOCKE is Healthnetwork Foundation’s medical director.
HEALTHNETWORK is a Legatus membership benefit, a health care “concierge service” that provides members and their families access to some of the most respected hospitals in the world. One Call Starts It All: (866) 968-2467 or (440) 893-0830. Email: email@example.com
HEALTHNETWORK FOUNDATION is a nonprofit whose mission is to improve medicine for all by connecting CEOs with leading hospitals and their doctors to provide the best access to world-class care and increase philanthropic funding for medical research.