February is American Heart Month, a time to focus on cardiovascular health. Heart disease remains the leading cause of death in the United States, but the good news is that it's largely preventable through lifestyle changes and regular health screenings.
Know Your Numbers
Understanding these key health metrics is crucial for heart health:
Blood Pressure
- Normal: Less than 120/80 mmHg
- Elevated: 120-129 systolic and less than 80 diastolic
- High: 130/80 mmHg or higher
Cholesterol Levels
- Total Cholesterol: Less than 200 mg/dL
- LDL ("Bad"): Less than 100 mg/dL
- HDL ("Good"): 40 mg/dL or higher for men, 50 mg/dL or higher for women
Other Important Numbers
- BMI: 18.5-24.9 (healthy range)
- Blood Sugar: Less than 100 mg/dL (fasting)
- Waist Circumference: Less than 40 inches for men, 35 inches for women
Heart-Healthy Lifestyle Changes
Small changes can make a big difference:
Diet Modifications
- Increase fruits and vegetables to 5-9 servings daily
- Choose whole grains over refined grains
- Limit saturated fats and trans fats
- Reduce sodium intake to less than 2,300 mg daily
- Include omega-3 rich fish twice weekly
Physical Activity
- Aim for 150 minutes of moderate exercise weekly
- Include strength training twice per week
- Take regular breaks from sitting
- Find activities you enjoy for sustainability
Risk Factors You Can Control
- Smoking: Quitting is the best thing you can do for your heart
- Stress: Practice stress management techniques
- Sleep: Aim for 7-9 hours nightly
- Alcohol: Limit to moderate consumption
Schedule Your Heart Health Screening
Regular check-ups are essential for early detection and prevention. At Garcia Family Medicine, we offer comprehensive cardiovascular risk assessments including:
- Blood pressure monitoring
- Cholesterol screening
- EKG testing when indicated
- Personalized risk assessment
- Lifestyle counseling
This February, make your heart health a priority. Call 816-427-5320 to schedule your cardiovascular health screening with Dr. Garcia.