The Truth About Blood Pressure, Heart Rate, Cholesterol and Glucose.
1. Blood pressure
RANGE: A healthy blood pressure is 120/80.
INFORMATION: Blood pressure measures the force of blood against the arterial walls. When the heart beats faster or harder than normal and there is an increase in blood volume (mostly due to a diet high in sodium), the force of blood increases therefore raising the blood pressure. Anything above 120/80 can be related with a diet high in sodium (salt). Processed and packaged foods and fast food restaurants offer foods with a high sodium content typically because the food is designed to have a long shelf life so they preserve it with sodium.
PREVENTION: To decrease blood pressure stay away from fast food restaurants, packaged and processed foods.
2. Heart Rate
RANGES: A healthy heart is 60-80bpm although below 60 is even better if you are a healthy individual. For example, Lance Armstrong’s heart beats 34bpm at rest.
INFORMATION: If your heart rate is above 80bpm, it means that at rest your heart is working incredibly hard to pump blood to required areas. The long term affects of a heart chronically hard at work can be detrimental. During exercise the heart rate will increase naturally but at rest, the heart shouldn’t have to work hard to do its job of distributing blood.
PREVENTION: Drinking plenty of water can help heart rate stay in the healthy range as well as exercising.
RANGES: Total cholesterol in the healthy range is less than 200. HDL healthy range is 60 or greater and LDL 100-129 is considered healthy. Triglycerides should be under 150. INFORMATION: Now most likely you’ve heard about good and bad cholesterol but what’s what and how does cholesterol have an affect on the body? Cholesterol is actually a necessity for multiple functions in the body but excessive amounts of cholesterol have been linked to cardiovascular disease, heart attacks and the risk of stroke. LDL is the bad cholesterol while HDL is the good cholesterol. These two types of cholesterol work synergistically. If HDL is high that will help lower LDL and here’s how. In layman’s terms, HDL is essentially acting a garbage truck, going around and picking up all the excess LDL or plaque within arteries. The more garbage trucks (HDL) your bloodstream carries, the less plaque buildup you will have.
PREVENTION: The #1 way to increase your HDL count is to exercise. Cholesterol is found in animal derived foods such as meats and dairy. Trying to stay away from dairy and sticking to lean meats such as chicken or turkey will reduce your chances of having high cholesterol.
RANGES: A healthy glucose level is 70-100mg/dl in the fasting state. 70-125mg/dl if non-fasting.
WHAT: Glucose levels above 100mg/dl (fasting) means that either there’s too much sugar in the diet or your body can’t efficiently process it, which then causes blood glucose levels to rise. The result of the body not processing blood glucose properly is type II diabetes.
PREVENTION: By consuming whole grains instead of white or enriched grain/pasta/cereals and by increasing physical activity glucose levels can become more stable.