If you can’t remember your childhood best friend’s phone number, don’t worry—you’re not alone. But there are some numbers that experts say are worth remembering: the key numbers that reflect your heart health.
According to the American Heart Association (AHA) and leading cardiologists, knowing these numbers can help you better understand your risk for heart disease and other serious conditions.
We spoke with Brian Henry, MD, PHD, a Banner Health cardiologist in Northern Colorado, who explains what the numbers mean, why they matter and the healthy ranges you should aim for.
Cholesterol and triglycerides
Your cholesterol levels and triglycerides are measured through a simple blood test and provide insight into your heart’s health.
LDL (bad) cholesterol: Low-density lipoprotein (LDL) cholesterol can build up in your arteries, increasing your risk of cardiovascular disease.
- Healthy range: Less than 100 mg/dL.
- If you have cardiovascular disease: Aim for below 70 mg/dL. Some patients benefit from even lower levels, below 50 mg/dL.
HDL (good) cholesterol: High-density lipoprotein (HDL) cholesterol helps remove harmful LDL from your arteries.
- Healthy range: Greater than 50 mg/dL for women and 40 mg/dL for men.
Triglycerides: These fats store excess energy from food and can contribute to heart problems if elevated.
- Healthy range: Less than 150 mg/dL.
- Levels over 500 mg/dL are significant and may require treatment.
When to test:
- Ages 17–21: First screening.
- If normal, follow-up tests are recommended:
- High-risk men: Ages 25–30 | High-risk women: Ages 30–35
- Low-risk men: Age 35 | Low-risk women: Age 45
- Afterward, test every 5 years (low risk) or 3 years (high risk).
Body mass index (BMI)
BMI measures your weight relative to your height and is a useful indicator of whether you’re at a healthy weight.
- Healthy range: A BMI between 20 and 25 is ideal.
- For muscular individuals, BMI may overestimate body fat. In this case, measuring waist circumference can help.
- Healthy waist size:
- Men: Less than 40 inches
- Women: Less than 35 inches
- Healthy waist size:
How to measure: Use an online BMI calculator or ask your doctor. No blood test needed!
Blood pressure
Blood pressure measures the force of your blood against artery walls. It’s recorded as two numbers:
- Top number (systolic): Pressure during heartbeats.
- Bottom number (diastolic): Pressure between beats.
- Healthy range: Below 125–130/80 mmHg for individuals with cardiovascular disease.
- Too high: A resting blood pressure above 140/90 mmHg.
When to check:
- Start annual checks at age 18.
- If your systolic pressure is between 120–129 or you have risk factors, check every 6 months.
Blood glucose
Blood glucose (sugar) levels indicate how well your body processes sugar. High levels could mean diabetes, a significant risk factor for heart disease.
- Healthy range (fasting): Below 100 mg/dL.
- Prediabetes: 100–125 mg/dL.
- Type 2 diabetes: Above 125 mg/dL.
When to test:
- Adults at a healthy weight: Every 3 years, starting at age 45.
- Overweight individuals: Every 3 years, regardless of age.
To better understand your risk for diabetes, take our free diabetes risk assessment.
What happens if your numbers are out of control?
Tracking these numbers helps you and your doctor monitor your overall health. If they aren’t in check, you could develop conditions like:
- Hypertension (high blood pressure)
- Obesity
- Type 2 diabetes
These three conditions increase your risk for:
- Heart attacks
- Stroke
- Cancer
- Chronic diseases that affect multiple organs
“Most chronic diseases can be traced back to preventable conditions like hypertension, obesity, and diabetes,” Dr. Henry explained. By managing these risks, you can help prevent or delay serious health problems.
Tips to keep your numbers in check
The good news? A heart-healthy lifestyle can make a big difference. Dr. Henry recommended:
- Eat a balanced diet: Choose plenty of fruits, vegetables, and lean proteins (like chicken or fish).
- Limit saturated fats: Avoid red meats, processed pork, and processed foods. Opt for healthy fats like olive oil.
- Avoid processed carbs: Focus on whole, unrefined foods.
- Stay active: Exercise regularly or find ways to move throughout the day.
- Maintain a healthy weight.
- Limit alcohol: No more than 7 drinks per week.
- Don’t smoke or use drugs.
Take control of your heart health
Knowing your numbers is the first step toward better heart health. Schedule a visit with your doctor to have these measurements checked.
Don’t have a doctor? Find one at bannerhealth.com.
Want to learn more about your heart risk? Take our free heart age test or check out our free PAD Symptoms Profiler Health Risk Assessment.
Other useful articles:
- Condiments to Choose and Avoid If You Have Diabetes
- Alternative and Complementary Treatments for Heart Health
- How Exercise Can Help You Manage Diabetes
Content in this article was updated on December 19, 2024
