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  • Heart Awareness Month


    Heart Awareness Month

    Heart health awareness is very important as heart disease is the leading cause of death in the U.S. Keeping a healthy heart can be done by exercising frequently, eating foods that are rich in nutrients, and maintaining a healthy weight for your body. Also, it is important to schedule regular check ups. Check ups can help someone find out their numbers such as, weight, BMI,  blood pressure, cholesterol, and blood glucose levels. Your health care provider can assist you in different ways to become healthier by creating an appropriate action plan.  The recommended amount of exercise is to get 150 minutes per week of moderate intensity aerobic activity or 75 minutes per week of vigorous aerobic activity. Also, changing up the workouts to incorporate muscle strengthening at least two days a week is important. Exercising reduces stress hormones that can put an extra burden on the heart. It lowers blood pressure, reduces inflammation of the body, and helps to maintain a healthy body weight.

    Eating smart is a major component to having a healthy heart. It is ideal to stay away from  saturated fats (less healthy fats) and to eat more of the unsaturated fats (healthier fats). Saturated fats consist of fatty meat, fried foods, butter, palm oil, and processed foods. These types of foods can cause cholesterol build up in the arteries. LDL cholesterol is the bad type of cholesterol that can raise the risk of heart disease. However, unsaturated fats are foods such as avocados, nuts, seeds, legumes, olive oil, and fatty fish (salmon). These types of foods can raise HDL levels (the good kind of cholesterol). Adding fiber to the diet such as, whole grains, fruits, chia seeds, etc., can help lower cholesterol levels and blood pressure. 

    Frequent medical check ups are crucial to our health. Healthcare providers help by measuring our weight, BMI, blood pressure, cholesterol, and blood glucose levels. Too much body fat in the abdomen area is known as visceral fat. Visceral fat is the fat that surrounds the liver and other organs in the abdomen, which can be detrimental to our health. It can make your heart work harder, so it is important to make sure to maintain a healthy weight for your body. Knowing your BMI, cholesterol, blood pressure, and blood glucose numbers can help you and your healthcare provider figure out a healthy plan that is just right for your body. 

    Cholesterol Number Chart  



    High Risk 

    Total Cholesterol 

    less than 200 


    above 240

    LDL (bad cholesterol) 

    less than 100 


    160 or higher 

    HDL (good cholesterol) the higher the better

    60 mg/dL and above 

    40-59 mg/dL 

    less than 40 mg/dL

    Fasting Blood Glucose Number Chart  


    less than 100 mg/dL

    Pre Diabetes 

    100 – 125 mg/dL


    126 mg/dL or higher 

    Blood Pressure Level Chart 




    Less than 180 

    Less than 80



    Less than 80

    High Blood Pressure  

    (Hypertension) Stage 1




    High Blood Pressure  

    (Hypertension) Stage 2

    140 or higher 

    90 or higher 

    Hypertensive Crisis Stage 3 

    Higher than 180 

    Higher than 120 

    Your numbers can always be changed with motivation and determination! For further information visit http://www.heart.org


    American Heart Association. What is Cardiovascular Disease? Retrieved from https:// www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease



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