Cardiovascular disease is a serious problem. Suffice it to say that every year they cause more than 60% of deaths in Russia. Unfortunately, most people do not get regular check-ups with doctors, and they simply do not notice the symptoms. If you want to monitor your health, there are five metrics you can measure yourself that will tell you how healthy you are and help predict future heart problems.
Индекс телесне масе (БМИ)
BMI shows the ratio of a person’s weight to height. It is calculated by dividing a person’s weight in kilograms by the square of their height in meters. If the BMI is lower than 18,5, this indicates that you are underweight. A reading between 18,6 and 24,9 is considered normal. A BMI of 25 to 29,9 indicates overweight, and 30 or above even indicates obesity.
Обим струка
Waist size is a measure of the amount of belly fat. People with a lot of this fatty deposits are at an increased risk of cardiovascular disease and type II diabetes. The waist circumference at the level of the navel is another useful metric in assessing the risk of heart disease. For women, the waist circumference should be less than 89 centimeters, and for men it should be less than 102 centimeters.
Холестерол
High blood cholesterol levels can lead to heart disease and stroke. The optimal recommended * LDL (“bad”) cholesterol level should be less than 100 milligrams per deciliter (mg / dL) and healthy “total” VLDL cholesterol below 200 mg / dL.
Ниво крвног шећера
High blood glucose levels can lead to diabetes, which increases the risk of heart disease, as well as other problems such as eye disease, kidney disease, and nerve damage. A healthy blood sugar level in the morning on an empty stomach should not exceed 3.3-5.5 mmol / L.
Крвни притисак
When measuring blood pressure, two indicators are involved – systolic pressure, when the heart beats, in relation to diastolic pressure, when the heart relaxes between beats. Normal blood pressure does not exceed 120/80 millimeters of mercury. According to Olga Tkacheva, First Deputy Head of the State Research Center for Preventive Medicine of the Ministry of Health, about half of the population of the Russian Federation suffers from high blood pressure: “Almost every second inhabitant of our country suffers from arterial hypertension.”
Simple lifestyle changes such as reducing salt in your diet, quitting smoking, and exercising regularly can help lower your blood pressure. In addition, numerous studies have proven that transcendental meditation is a very effective way to combat high blood pressure.
I also want to share with you some useful information prepared by the Medicines for Life project. It turns out, according to a survey by the Public Opinion Foundation, only four percent of Russians know that after the onset of symptoms of a heart attack, an ambulance should be called immediately. Medicines for Life made an infographic that explains the symptoms of a heart attack and how to behave when they occur.
If this information seems useful to you, share it with your friends on social networks and by mail.
* recommendations developed by American Heart Associasion, National Institutes of Health and National Cholesterol Education Program