We’ve put together these 8 health numbers to help you control your health
and prevent diseases that can be controlled by healthy eating, regular
exercise, and avoiding smoking. So if you could just memorize a few numbers,
know your levels and how you compare to the healthy target to get on track with
your healthy life!
The healthy target: 70-100 mg/dl
Fasting blood glucose should aim to be below 100mg/dl in a
healthy individual. High blood sugar is a sign of diabetes, a disease that can
damage your blood vessels. In parallel to diagnose diabetes measure for A1C
(5.7%) as well.
Take care by keeping your weight in a healthy range,
controlling your food intake, and combining diet with exercise. Checking your
blood sugar if you are at risk can help prevent its progression!
The healthy target: less
than 200 mg/dl
Your cholesterol levels indicate your
risk of heart disease. By keeping your cholesterol levels in the normal range
you can protect your heart from blockage and avoid a heart attack or stroke. In
addition to total cholesterol levels manage full lipid profile:
HDL (good cholesterol) levels:target above 50 mg/dl for Women and
40 mg/dl for Men
LDL (bad cholesterol) levels: target less than 100 mg/dl
Triglycerides: target less than 150 mg/dl
Decreasing saturated fat and high
sugar foods can help decrease you cholesterol and triglyceride levels. Some
foods to limit:
- Butter, cream, ghee
- Fried foods such as French fries and
- High fat cheeses and dairy
- High fat meats such as sheep or
- Baked and packaged products:
croissant, pastries, chips
The healthy target: 600 IU
The vitamin that many aren’t getting enough of
even in our sunny weather. It’s important to check your levels to know if you
have adequate amounts. Vitamin D is important for maintaining healthy bones and
new evidence suggest its roles in in inflammation and chronic diseases.
Your body makes vitamin D when exposed
to the sun and there are a few food sources of vitamin D.
The healthy target: less
than 120/80 mm Hg
High blood pressure or hypertension puts
pressure on your heart which can lead to weakness or narrowing of your arteries
and puts you at a higher risk of heart disease or stroke. Different factors can
increase blood pressure and the main ones include an unhealthy diet, increased
weight and lack of physical activity.
The healthy target: 18.5-25.9 kg/m2
Your BMI measures your weight for your height
to distribute a weight range if you’re overweight or obese. Check your BMI
using the NutriWorks BMI calculator!
The healthy target: less than 80 cm in women
less than 94 cm in men
A great indicator of abdominal fat, the measure of your waist circumference also works well with other indicators such as BMI to measure your
body fat. High abdominal fat puts your
body at a greater risk of chronic diseases, so remember this number!
Improvements in waist size as you lose weight can sometimes be seen more
effectively than body as you lose body fat in this region.
Target: 150 minutes per week
Remember this number to reach it
weekly! At least 150 minutes of moderate activity to maintain your health. This can even
out to a 30 minute power walk daily or a one hour cardio class three times per
week! But don’t forget to add two sessions of strength training to maintaining
your muscle mass.
Everyone has individual caloric needs for their
body. Knowing your individual daily caloric needs allows you to keep an idea of
your intake and maintaining an energy balance. Eating above your needs leads to
weight gain and eating below leads to weight loss. With a combination of diet
and exercise you can maintain a healthy weight by meeting the needs of your
body. This has a big influence on your health and can be checked by a dietitian
to guide you towards your range!