You have so many numbers to remember– your bank account PIN, your kids’ phone numbers, etc. etc. And apart from this here are some few which you should know by heart in order to maintain good health. These numbers may be less familiar to you but always assists you in maintaining good health, slim inches with the benefits of various nutrients and proteins. So, here are these 4 numbers that provide important clues to your overall health.
Having high blood pressure forces your heart to work harder as well as it increases your risks of heart diseases, strokes, kidney diseases as well as heart failure. Normal blood pressure should be below 120/80. Prehypertension is defined as between 120 and 129 and a diastolic reading should be lower than 80. Hypertension is a blood pressure of 130/80 or higher.
There are various ways to bring your numbers into normal range- take a good diet to stop hypertension (take fruits, vegetables, and low-fat dairy and is low in saturated fat, total fat, and cholesterol).
Limit salt to less than 2,300 milligrams (mg) per day (about a half-teaspoon). Prefer to take walk for at least 30 minutes a day. Eat foods that are high in potassium (such as bananas, spinach, and baked potato), which lessens the effects of sodium.
Cholesterol (Overall, HDL & LDL): Having high LDL (bad) cholesterol and low HDL (good) cholesterol may lead to the formation of fatty plaques in your arteries which may cause heart disease, heart attack and stroke. The total cholesterol should always be less than 200 mg/dL. The HDL cholesterol should be kept higher and always be greater than 60 mg/dL whereas the LDL cholesterol should be less than 100 mg/dL.
Here are some tips to bring your numbers to a normal range, cut out foods that are high in saturated fat (meat, butter, whole milk), and trans fat (cookies, pastries, French fries) and try to replace your regular oil with canola oil or olive oil.
Eat more of foods that help lower cholesterol, such as oatmeal, nuts, vegetable oils, and fatty fish.
Waist circumference: Carrying too much extra weight around your tummy leads you at increased risk for heart disease and type 2 diabetes.
Waist circumference indicates health risk connected with excess fat around the waist. Basically, in men, a waist circumference of 40 inches (102 centimetres) or more and 35 inches (88 centimetres) or more in women is associated with diseases like type 2 diabetes, heart problems and high blood pressure.
There are various ways you can bring your numbers to normal range like, walking, swimming, cycling, or dance for at least 60 minutes every day. Alternate aerobics with at least two days a week will work best. Before you eat, ask yourself whether you’re really hungry and never eat while reading a book, working, or watching TV. You could consume more calories than you intended. Avoid high-calorie, high-sugar, packaged or processed foods.
Haemoglobin: 13.5 to 17.5 grams per decilitre in the normal range for haemoglobin for men whereas 12.0 to 15.5 grams per decilitre is for women.
A high haemoglobin level can indicate several things i.e. congenital heart disease, dehydration, kidney tumours and lung disease whereas low haemoglobin levels suggest bone marrow disorders, kidney failures and uterine fibroids.
You can increase your haemoglobin by in taking iron-rich foods, such as, (meats, soy products, eggs, dried fruits, broccoli or peanut butter) or taking the folate-rich food such as (beef, spinach, rice, kidney beans and many more). Know these health numbers and take care of yourself and you will definitely get healthiness on your way! Take care! Say fit and healthy!