From the Spring 2013 Healthy Woman publication
In today's world, numbers rule: phone numbers, social security numbers, PIN numbers. When asked we input or recite them on command. But what about our heart health numbers that could actually save our lives?
According to Crystal Tuncay, D.O., every woman should know these four numbers so they have a lifesaving preview of their cardiac risk.
1. Waist to hip ratio
“Waist to hip ratio is the leading indicator of heart disease,” said Tuncay. “An increased ratio indicates an increased risk, especially for women. Even if you have a favorable body mass index, you can be at high risk if this ratio is high. An elevated ratio can also indicate insulin resistance (a precursor to diabetes), metabolic syndrome, or a lipid issue,” she said. To calculate, measure your waist at the smallest point, and then measure your hips at the widest point. Divide the first number by the second number. An ideal ratio is 0.9 or lower.
2. Blood Pressure
“Shoot for less than 120 over 80 and have it checked regularly,” advised Tuncay. “Some women are surprised by their blood pressure. You can be trim and fit and still have high blood pressure. It’s important to monitor your blood pressure and talk to your doctor about changes.”
3. Cholesterol levels
Keeping your cholesterol levels healthy helps keep your heart healthy and reduce your chances for heart disease or stroke. “With women, we want their good cholesterol (HDL) above 50, and when it comes to bad cholesterol (LDL), the lower the better,” advised Tuncay. “It’s not all what you eat. Some of the healthiest eaters may have cholesterol problems because it’s also genetic. See a doctor and have your cholesterol checked regularly so you can modify your diet or begin medication to reduce your risk,” she said.
4. Resting heart rate
“Your resting heart rate is a marker of how physically fit you are,” said Tuncay. “If you’re more fit, your heart can pump out enough oxygenated blood in fewer beats per minute,” she explained. You want your resting heart rate to be between 60 and 90 beats per minute. To enhance your fitness, Tuncay recommends exercising at least 180 minutes per week, combined with strength training. “Exercise is good for your cardiovascular health, your metabolism, and it keeps your mind sharp,” said Tuncay.
Dr.Tuncay is a member of the medical staff at Porter. To schedule an appointment with Dr. Tuncay at Cumberland Internal Medicine, call 219-548-3843.