World Heart Day: The Power of Knowing Your Numbers
World Heart Day: The Power of Knowing Your Numbers
On September 29th, we celebrated World Heart Day, a global campaign led by the World Heart Federation to raise awareness about cardiovascular disease (CVD)—the leading cause of death worldwide. With an estimated 18.6 million deaths attributed to heart disease annually, this day serves as a reminder for everyone to take proactive steps in preventing and managing heart conditions.
This year, World Heart Day, RediCare are raising awareness on the importance of "knowing your numbers"—understanding key health metrics like cholesterol levels, blood pressure, and resting heart rate to assess to manage your risk of heart disease. These indicators provide valuable insights into your cardiovascular health and allow you to take action to prevent heart-related complications.
Why Knowing Your Numbers is Crucial
Monitoring your heart health through key metrics such as cholesterol, blood pressure, blood sugar, and heart rate is essential in identifying potential risks before they become severe. Regular monitoring allows for early interventions that help prevent heart attacks, strokes, and other cardiovascular conditions. Here are the essential "Know Your Numbers";
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Cholesterol Levels
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While in years gone by the main focus of improving cholesterol numbers was on lowering total and LDL cholesterol, recent updates and advancements in our understanding on lipids have shown we should pay less attention to total cholesterol and LDL as they are poor predictors of cardiovascular risk.
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HDL (High-Density Lipoprotein): Known as "good" cholesterol, however, is a good predictor of risk, HDL helps remove excess cholesterol from the bloodstream and the higher it is the better from a risk point of view.
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Optimal Target: HDL should be above 1.3 mmols/mol
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Triglycerides: Triglcerides are fats that end up in your liver and spill out into your blood. These fats, if present at high levels significantly increase your risk of having a heart attack and stroke.
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Optimal Target: Ideally triglycerides should be below 1.79 mmols/mol.
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Summary: While in decades gone by the main focus was on lowering total and LDL cholesterol levels, the science of the last number of years has shown HDL and Triglycerides are significantly better predictors of cardiovascular risk and so should be the numbers we focus on if we want to prevent cardiovascular disease.
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Blood Pressure
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High blood pressure, or hypertension, is a significant risk factor for heart disease. Uncontrolled blood pressure can weaken the heart over time, increasing the risk of heart attacks and strokes.
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Optimal Target: Blood pressure should be maintained at less than 120/80 mmHg.
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Blood Sugar (Glucose)
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Elevated blood sugar levels can indicate insulin resistance or diabetes, both of which are closely linked to cardiovascular disease.
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Optimal Target: Fasting blood glucose should be below 100 mg/dL.
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Resting Heart Rate
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A lower resting heart rate is often a sign of better cardiovascular fitness. A consistently high resting heart rate could indicate underlying heart issues.
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Optimal Target: A normal resting heart rate for adults' ranges between 40 and 100 beats per minute.
Understanding these numbers acts as an early warning system, enabling individuals and healthcare providers to make informed decisions about lifestyle adjustments or the need for additional testing.
At RediCare, we offer Health Screening Assessments and deliver comprehensive reports that detail your health metrics. Our reports include a colour-coded system for easy interpretation, providing deeper insights into your results.
There is an example of the health report here.
World Heart Day 2024:
The World Heart Federation shares key statistics underscoring the critical importance of heart health awareness:
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Cardiovascular disease accounts for 31% of global deaths, with heart disease and stroke being the predominant cause.
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Prevention is within reach: 80% of premature deaths from heart disease and stroke can be prevented through the adoption of healthier lifestyle habits.
Taking action is essential, and this can be achieved through a variety of approaches that collectively promote better heart health. By adopting a balanced diet, engaging in regular physical activity, and effectively managing stress, individuals can significantly lower their risk of developing heart disease.
Taking Control of Your Heart Health
Here are key steps to consider:
Arrange a Health Assessment (if you have not done so in the last year)
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Regular health assessments are crucial for monitoring key metrics such as cholesterol, blood pressure, and blood sugar. If you've completed a RediCare Health Screening and are enrolled in the Lifestyle programme, you can track your progress through your RediCare profile.
Adopt Heart-Healthy Habits
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Dietary Changes: Focus on a low-carb, high-protein diet that includes single-ingredient foods, lean proteins, vegetables, and healthy fats. This type of diet can help manage cholesterol, blood pressure, and blood sugar levels by limiting the intake of salt, sugar, and saturated fats. By promoting healthier fat choices and reducing processed foods, it supports heart health, weight management, and reduces cardiovascular risk
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Physical Activity: The World Health Organisation recommends at least 150 minutes of moderate exercise per week. Activities such as walking, cycling, and swimming can strengthen the heart and improve overall health.
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Quit Smoking: Tobacco use is a leading cause of cardiovascular disease. Quitting smoking is one of the most effective ways to protect your heart and improve overall health.
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Manage Stress: Chronic stress is known to raise blood pressure and strain the heart. You can explore our YouTube channel for valuable insights on stress management; the link is available here.
Making a Difference
A proactive approach that includes regular health assessments and adopting a low-carb, high-protein, and healthy fat diet can significantly reduce the risk of cardiovascular disease. Combined with regular physical activity, stress management, and eliminating habits like smoking, these lifestyle choices empower individuals to take control of their heart health. By making informed, sustainable changes, we can collectively contribute to lowering the global burden of heart disease and improving overall well-being.
For more information on how you can take action and protect your heart, visit the official World Heart Day page at the World Heart Federation here.
