Know Your Numbers

LDL Cholesterol (the “bad” cholesterol)
LDL cholesterol is a major cause of coronary heart disease and is responsible for most cholesterol buildup and artery blockages.

LDL Cholesterol Levels
• Optimal (no heart disease): < 100
• Above optimal: 100–129
• High: 130–159
• Very high: 160–180
• Extremely high: 190+

When to Test
If you are healthy, have your LDL cholesterol checked every 5 years starting at age 20.

Lowering LDL Cholesterol
Maintain a healthy weight, exercise at least 30 minutes most days, and follow a heart-healthy diet rich in fruits, vegetables, whole grains, legumes, olive oil, nuts, seeds, and quality protein.

Body Mass Index (BMI)
BMI is a screening tool that estimates body fat using your height and weight. A higher BMI is linked to increased risk of heart disease, stroke, high blood pressure, and diabetes.

Weight above an ideal range can be influenced by genetic, socioeconomic, and physiological factors. One of the most common ways to assess weight status is BMI.

How BMI Is Calculated
• Weight (kg) ÷ height (m²)
• Or: weight (lb) × 703 ÷ height (in²)

BMI Categories
• 25–29.9: Overweight
• 30+: Obese (higher risk for diabetes, hypertension, and heart disease)
• 40+: Morbidly obese

“I will praise You, for I am fearfully and wonderfully made.” — Psalm 139:14

Triglycerides
Triglycerides are a type of blood fat, not cholesterol. High triglyceride levels are linked to coronary heart disease, especially in women. Diets very high in carbohydrates can raise triglyceride levels.

Triglyceride Levels
• Optimal: < 150 mg/dL
• Borderline high: 150–199 mg/dL
• High: 200–499 mg/dL
• Very high: 500+ mg/dL

Lowering Triglycerides
• Lose weight: A 5–10% weight loss can lower triglycerides by up to 20%
• Avoid trigger foods: simple sugars, saturated fats, and trans fats
• Eliminate alcohol
• Exercise: 30+ minutes of moderate to high-intensity activity at least 5 days a week

“I will praise You, for I am fearfully and wonderfully made.” — Psalm 139:14

Blood Pressure
Blood pressure often increases with age. High blood pressure (hypertension) is often called the silent disease because it may have no symptoms, yet it greatly increases the risk of heart disease, stroke, and other complications.

Blood Pressure Categories
• Normal: 120/80
• Elevated: 120–139 / 80–89
• Stage 1 Hypertension: 140–159 / 90–99
• Stage 2 Hypertension: 160+ / 100+
• Severe Hypertension: 180+ / 110+ (seek medical care immediately)

Lowering Blood Pressure
• Eat a nutritious, lower-sodium diet
• Exercise regularly and maintain a healthy weight
• Avoid smoking and alcohol
• Manage stress effectively
• Maintain peace with God and others

“A new commandment I give to you, that you love one another.” — John 13:34–35

Blood Glucose (Blood Sugar)
When the body cannot make enough insulin or does not use it properly, glucose builds up in the blood. Over time, high blood sugar damages blood vessels and nerves, increasing the risk of heart disease, stroke, vision loss, and limb complications.

Fasting Blood Glucose Levels
• Normal: < 100 mg/dL
• Prediabetes: 100–125 mg/dL
• Diabetes: 126+ mg/dL

Lowering Blood Glucose
• Maintain a healthy weight
• Eat a diet rich in vegetables, fruits, and whole grains; limit sugars and refined carbohydrates
• Exercise 30+ minutes of moderate to high-intensity activity at least 5 days a week

Heart Rate (Pulse)
Heart rate, or pulse, is the number of times your heart beats per minute (bpm). Resting heart rate is measured when you are calm, relaxed, and not exercising.

Normal Resting Heart Rate
• 60–100 bpm for most adults
• A heart rate below 60 bpm is not always a problem and may occur with certain medications or in physically active individuals

People who exercise regularly often have lower resting heart rates because their heart muscle is stronger and works more efficiently. Very fit individuals may have resting heart rates as low as 40 bpm.

Less active individuals tend to have higher resting heart rates because the heart must work harder to meet the body’s needs.

Waist Circumference
Fat stored around the abdomen (“apple shape”) poses a greater risk to heart health than fat stored around the hips (“pear shape”). Abdominal fat is metabolically active and releases chemicals and hormones that increase the risk of diabetes, inflammation, and unhealthy cholesterol changes.

Healthy Waist Measurements
• Men: Less than 37 inches
• Women: Less than 32 inches

Reducing Abdominal Fat
• Exercise 30+ minutes of moderate to high-intensity activity at least 5 days a week
• Choose activities such as power walking, swimming, cycling, or aerobics
• Limit processed, high-fat, and fast foods
• Follow a heart-healthy diet

“I will praise You, for I am fearfully and wonderfully made.” — Psalm 139:14