Do You Know Your Blood Pressure, Cholesterol?
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Even if you don't have a first-degree relative who died young from heart disease, you should still know these figures. When it comes to blood pressure, both the top number, the systolic, and the bottom number, the diastolic, are important. Women, in particular, can develop systolic hypertension. It is important to know your blood pressure, and have it monitored once a year -- or more often if it is elevated. The acceptable upper limit is 140/90; 130/85 is a preferable (upper limit). Optimal blood pressure is 120/80. Cholesterol -- a fatty, waxed substance found in animal products and some shellfish -- should be monitored because it can develop into arterial plaque and lead to heart disease. |
Certain oils used in processed foods that are high in saturated fat, such as palm and coconut oil, also tend to raise cholesterol -- as do trans-fatty acids such as vegetable oils, which are hydrogenated to make them more saturated.
To determine a safe level of cholesterol, remember that there are two types. Low density lipoprotein (LDL) is considered unhealthy because it promotes the deposit of cholesterol in the arteries. High-density lipoprotein (HDL) is considered healthy because it carries LDL away from the artery walls to the liver so that it can be metabolized.
An appropriate level of HDL -- 60 or mover -- can help prevent heart disease. People with coronary risk factors should have an LDL reading of less than 100; a slightly higher level is acceptable for people without risk factors. Total HDL and LDL should be less than 200.
You will also want to monitor your triglyceride level, another type of blood fat made up of three fatty acids and a sugar molecule. Your triglyceride level determines how your body transports fat in the blood stream -- and whether fat will be stored or used as energy. A good reading is less than 150. High levels of triglycerides also increase heart-disease risk.
Two things that elevate triglyceride levels are refined carbohydrates and alcohol. One mistake that people make when they go on a low-fat, high-carbohydrate diet is they eat too many refined carbohydrates, which can raise triglycerides. Instead, make sure you eat whole grains and vegetables and limit alcohol intake.
