Do You Know the Numbers that Can Help You Prevent Heart Disease?

Knowing your results for these blood tests for heart health can save your life. Learn what your blood sugar and cholesterol levels should be and how to get them closer to healthy!

It’s not unusual (or surprising) to fear cancer, HIV, flying and so much more. What concerns me most though – for your health and mine – is heart disease. Yeah, I also worry that someone else will get the last box of chocolate-covered almonds at Trader Joe’s, but not as much as I worry about the number 1 killer in the US – heart disease.

First a few statistics:

  • Heart disease is the number 1 killer of people with diabetes.
  • Heart disease is the number 1 killer of women.
  • Heart disease is the number 1 killer of men.
  • Heart disease is the number 1 killer of African Americans, Hispanics and whites living in the United States.

Blood tests for heart health Text ImageHere are 5 numbers that can save your life! If your blood pressure or any of these 4 blood tests for heart health put you in the high-risk category, take action today.

Even small changes go a long way to help prevent heart disease. Be sure to check out the healthy eating and living tips below.

And download my FREE guide to heart-healthy food & ingredient swaps for yum and health.
strawberry: a healthy fruit

Fruits and vegetables, like strawberries, are a critical part of a heart-healthy diet.

5 Numbers to Save Your Heart

Age, gender, family history, weight, smoking history, kidney disease, diabetes and so many things affect your risk for heart disease. Obviously, you have control over some risk factors, but not others. Fortunately, you do have some power over your blood pressure and these 4 blood tests for heart health.

Talk to your healthcare provider about these numbers and about how to prevent heart disease.

1. Blood Pressure: You know lots of people with high blood pressure (aka hypertension). One in three adults in the US has it. Unfortunately, plenty of them don’t know it, and less than half of people with high blood pressure have it under control.

According to the American Heart Association, normal blood pressure is less than 120/80. So high blood pressure is 120/80 and above. If either number is elevated, you have high blood pressure.

What is your blood pressure level?

How to lower your blood pressure

  • Cut back on alcohol, sodium and saturated fat.
  • Add foods with potassium such as baked white and sweet potatoes, tomatoes, oranges, salmon, dry beans like Great Northern beans, bananas, spinach, peaches, cantaloupe, and many other fruits and vegetables.
  • Eat foods with magnesium such as nuts, pumpkin seeds, dry beans, spinach, whole grains
  • Seek out foods with calcium such as yogurt, low-fat milk.
  • Check out the DASH diet for a detailed blood pressure-lowering eating plan.
  • And keep moving! Exercise is important.
heart-healthy apple and cut apple

This favorite and familiar fruit is a nutrient powerhouse. One of it’s phytonutrients – quercetin – is linked to less risk of stroke.

2. Low-Density-Lipoprotein (LDL) Cholesterol: Often people refer to LDL-cholesterol as the bad cholesterol.

Remember this: L stands for low. It’s good to lower LDL cholesterol.

Until recently, doctors gave us target levels for LDL-cholesterol. Today, however, instead of setting targets, they assign risk for heart disease based on LDL-cholesterol levels.

  • In general,  an LDL-cholesterol level 100 mg/dl is a risk factor for heart disease.

How to lower your LDL-cholesterol level

  • Cut back on saturated fats, particularly lard, bacon grease, coconut oil, and any fat that’s solid or semi-solid at room temperature.
  • Add foods with viscous fibers such as dry beans, oats, barley and citrus fruits.
  • Consider taking a phytosterol supplement.

3.High-Density-Lipoprotein (HDL) Cholesterol: Sometimes we call HDL-cholesterol the good cholesterol.

Remember this: H stands for high. Most people will benefit from making their HDL cholesterol higher.

In general, men with HDL-cholesterol levels 40 mg/dl and women with levels 50 mg/dl are considered at higher risk for heart disease.

How to raise your HDL-cholesterol level

HDL levels can be tough to move because they are largely set by your genetics.

  • Most importantly, don’t smoke! Smoking pushes HDL cholesterol levels down.
  • Be active. All physical activity is good for you. To raise your HDL cholesterol, aim for moderate-intensity aerobic exercise like biking and fast walking.
  • Eat foods with more unsaturated fats like olive and canola oils, avocados and nuts.
  • Cut back on foods with saturated fats like coconut oil, butter, and fatty meats.
a bowl of the best nuts

Nuts give us a bunch of yum and crunch as well as unsaturated fats, and a host of nutrients and phytonutrients. Learn more about the health benefits of nuts in What’s the Best Nut.

4. Triglycerides: This fat is not a type of cholesterol, but your doctor gets your triglyceride levels along with your cholesterol blood test.

Often people with high triglycerides also have low HDL-cholesterol levels and high blood sugar.

In general, your fasting triglycerides should fall below 150 mg/dl.

How to lower your triglyceride level

  • Limit your alcohol intake.
  • Avoid sugary drinks like sodas, sweet teas and lemonade.
  • Limit added sugars in packaged foods like cereals, yogurt, crackers, salad dressings and sauces.
  • Cut back on highly processed starchy foods macaroni and cheese, chips, white rice, biscuits and the like.
  • Get some exercise, of course.
  • If your blood sugar is high, work with your healthcare team to manage it. Your triglycerides will likely improve as your blood sugar is better managed.
Easy healthy wasabi salmon with sauce

Salmon is a heart-healthy food, in part, because of its omega-3 fatty acids. I think you’ll like my Wasabi Salmon recipe. Aim to eat seafood at least two times per week.

5. Blood sugar: More than 1/3 of American adults have blood sugar levels in the prediabetes or diabetes range.

Know this: People with diabetes have at least twice the risk of heart disease as people without diabetes. People with prediabetes also have greater risk.

Here is how the disorders are defined.

TestPrediabetesDiabetes
Fasting Plasma Glucose (FPG)100 - 125 mg/dl> 126 mg/dl
2-hour OGTT (oral glucose tolerance test)140 - 199 mg/dl> 200 mg/dl
Random plasma glucose in an individual with symptoms of diabetes such as excessive thirst and urinationNot done to diagnose prediabetes> 200 mg/dl
A1C (an indicator of your average blood glucose level over the past three months)5.7 - 6.4 %> 6.5%

How to lower your blood sugar

I have many posts about this on my site, but a few surprising foods that appear to help with insulin resistance (a hallmark of prediabetes and type 2 diabetes) are oats, barley, and beans, peas and lentils. Check out my prediabetes shopping list,  the best prediabetes diet, and how to lower blood sugar naturally with the Mediterranean diet.

heart healthy breakfast of oats and apples with walnuts and cinnamon

Here are several heart-healthy and diabetes-friendly foods: apples, oats, lentils, walnuts and cinnamon. YUM! Try Creamy Oats and Lentils with Sweetly Spiced Apples.

Bottom line: We shouldn’t fear heart disease, flying or missing out on chocolate-covered almonds. We know how to take control.

Now that you know about blood pressure and blood tests for heart health, grab my suggestions for food and ingredient swaps.

LOVE Your Heart

Download this free 6-page list of heart-healthy food & ingredient swaps

Jill-Weisenberger_about-image-2
Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

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4 Comments

  1. Carol van Wyngaarden on October 15, 2020 at 11:01 am

    Hi Jill

    Asked for your 6-page list of heart-healthy food list, but I did not receive anything in my email. I love your emails! They keep me motivated! Just diagnosed with Type II diabetes in July 2020. Bought two of your books! Excellent reference for me! I have already lost 12 pounds and brought my A1 C down 6 points! I am on metformin but would like to go off of that medicine! Thanks so much!!

    • Jill Weisenberger on October 15, 2020 at 11:11 am

      Thanks for checking in with me! I can see that the email with the link to the download was sent. Did you check your spam folder? I will send another now. And wow! Excellent weight loss and A1C reduction. I feel so good to know that my books and emails help you.

      • Carol van Wyngaarden on October 16, 2020 at 12:00 pm

        Thanks so much, Jill!!! I received your download!!!

        • Jill Weisenberger on October 16, 2020 at 3:43 pm

          yay!

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Welcome to my Blog

Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.

Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

Right here is where you can discover the mindset and habits to stick with healthy lifestyle choices most of the time - and drop the guilt when you don't.

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