Blood Pressure Weight BMI. Numbers KNOW YOUR LDL/HDL. Triglycerides. holesterol

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1 Blood Pressure Weight BMI Blood Sugar KNOW YOUR holesterol LDLHDL Numbers Triglycerides

2 Your health truly is the most important thing in your life. Knowing your medical history and getting annual checkups are vital steps to healthy living. Attaining optimum health is a life-long process, and YOU are responsible for it. 2

3 KNOW YOUR You ve heard it said that knowledge is power. Knowing your numbers gives you the power to make choices that will move you to a new level of improved health. Coventry Health Care wants to be your partner on this journey of health and wellness. Routine screenings and preventive health services are covered at 100% for Coventry members. We invite you to use this booklet as a tool when taking essential steps to learn your numbers. Record your numbers regularly using the charts in this booklet. Use the chart on page 11 when you go to the doctor. Fill in your numbers, cut out the chart and take it with you. HERE are the TO KNOW: Blood pressure Waist circumference Weight Body Mass Index (BMI) Total cholesterol LDL bad cholesterol HDL good cholesterol Triglycerides Blood sugar 3

4 KNOW YOUR Current Measure: Heart Rate: BLOOD PRESSURE Blood pressure is the force of blood pushing against blood vessel walls during a heartbeat. A blood pressure reading consists of two numbers. The top number (systolic) represents the pressure in your blood vessels during a heartbeat. The bottom number (diastolic) is the pressure in your blood vessels as your heart rests between beats. Date Measure Pulse High blood pressure is a major risk factor for heart attack, stroke, kidney failure and heart failure. BLOOD PRESSURE LEVEL Less than CATEGORY Normal Prehypertension Stage 1 Hypertension 160 and above100 and above Stage 2 Hypertension Normal resting pulse or heart rate for an adult: beats per minute. Athlete resting pulse or heart rate for an adult: beats per minute. Pulse or Heart Rate Blood pressure and heart rate are not the same! Measuring pulse or heart rate does not indicate high or low blood pressure. The greater your fitness level, the lower your resting pulse or heart rate will be. Guidelines from the Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure (JNC 7). 4

5 WAIST CIRCUMFERENCE Determine your waist circumference by placing a measuring tape snugly around your waist approximately one inch above your belly button. This measurement is a good indicator of your abdominal fat, which is another predictor of your risk for developing heart disease and other diseases. This risk increases with a waist measurement of over 40 inches in men and over 35 inches in women. Talk to your doctor to see if you are at an increased risk and if you should lose weight. Your doctor will evaluate your BMI, waist measurement and other risk factors for heart disease. People who are overweight or obese have a greater chance of developing high blood pressure, high blood cholesterol or other lipid disorders, type 2 diabetes, heart disease, stroke and certain cancers. Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing those diseases. KNOW YOUR Current Measure Inches: Inches: Inches: Inches: 5

6 KNOW YOUR Current Measure Weight: BMI: Weight: BMI: Weight: BMI: Height: Height: Height: WEIGHT AND BODY MASS INDEX (BMI) Body Mass Index takes into account a person s height and weight to determine levels of body fat for the average person. Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. Being obese or overweight puts you at a higher risk of developing heart disease, high blood pressure, type 2 diabetes and certain cancers. BMI Below 18.5 WEIGHT STATUS Underweight Normal Overweight 30.0 and above Obese Guidelines from the Centers for Disease Control and Prevention. For an online calculator, visit the Centers for Disease Control and Prevention (CDC) website at 6

7 HEIGHT ADULT BODY MASS INDEX (BMI) KGM2* WEIGHT (LBS) '10" '11" '0" '1" '2" '3" '4" '5" '6" '7" '8" '9" '10" '11" '0" '1" '2" VALUE normal overweight obese * Conversion Factors: Weight in lbs2.2 = weight in kilograms (kg) Height in inches x = height in meters (m) 1 foot = 12 inches 7

8 DID YOU KNOW? A lipid panel test, or total cholesterol test, will analyze the following fatty components of your blood: Total cholesterol LDL bad cholesterol the main source of cholesterol buildup and blockage in the arteries HDL good cholesterol helps keep cholesterol from building up in the arteries Triglycerides another form of fat in the blood CHOLESTEROL Cholesterol is a waxy, fat-like substance that your body needs. But, when you have too much in your blood, it can build up on the walls of your arteries. This can lead to heart disease and stroke. There are no symptoms of high cholesterol. Many people have never had their cholesterol checked, so they don t know they re at risk. A simple blood test can tell you your level. The good news is that there are steps you can take to prevent high cholesterol or to reduce your levels if they are high. If you have high cholesterol, your doctor may prescribe medications in addition to lifestyle changes. 8

9 TOTAL CHOLESTEROL LEVEL* CATEGORY Less than 200 Desirable Borderline high 240 and above High LDL BAD CHOLESTEROL LEVEL CATEGORY Less than 100 ** Optimal Near optimal Borderline high High 190 and above Very high HDL GOOD CHOLESTEROL LEVEL CATEGORY 60 and above Best Better Below 50 (Women) Poor Below 40 (Men) Poor TRIGLYCERIDES CATEGORY 150 and below Normal Borderline high 200 and above High KNOW YOUR Current Numbers LDL: Cholesterol: Triglyceride: LDL: Cholesterol: Triglyceride: LDL: Cholesterol: Triglyceride: HDL: HDL: HDL: * Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dl) of blood. ** Recent evidence shows that a goal of less than 70 is a theraputic option for those people considered very high-risk patients. Guidelines from the National Institutes of Health. 9

10 KNOW YOUR Current Number: Date Measure BLOOD SUGAR Diabetes is a disease in which blood glucose levels are above normal. Most of the food we eat is turned into glucose, or sugar, for our bodies to use for energy. The pancreas, an organ that lies near the stomach, makes a hormone called insulin to help glucose get into the cells of our bodies. When you have diabetes, your body either doesn't make enough insulin or can't use its own insulin as well as it should. This causes sugar to build up in your blood. People with diabetes must take responsibility for their day-to-day care, and keep blood glucose levels from going too low or too high. People with diabetes should see a health care provider who will monitor their diabetes control and help them learn to manage their diabetes. The guidelines below are based on a fasting blood test taken at least eight hours after eating, and are measured as milligrams per deciliter (). STAGE GLUCOSE FASTING BLOOD SUGAR HEALTH IMPACT Optimal Less than 100 Healthy level Prediabetes Diabetes Between 100 and or higher, measured on two different days Increased risk of cardiovascular disease and future diabetes Risk of damage to the eyes, kidneys, blood vessels, heart and nerves, as well as cognitive decline and dementia From Diabetes Overview, from the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health publication number , November Available free online at Also available by calling

11 EAT WELL Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses such as diabetes, heart disease and high blood pressure can be prevented or controlled by eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. MAKE A MOVE FOR HEALTH Physical activity can help prevent at least six diseases: heart disease, high blood pressure, obesity (excess weight), diabetes, osteoporosis, and mental disorders, such as depression. Physical activity also will help you feel better and stay at a healthy weight. Research suggests that brisk walking can be just as good for you as jogging. The Centers for Disease Control (CDC) recommends 150 minutes of moderateintensity aerobic activity every week. We know 150 minutes each week sounds like a lot of time, but you don t have to do it all at once. Try to do a total of 30 minutes of physical activity, such as fast walking, at least five days of the week. cut here cut here KNOW YOUR Blood Pressure Date Measure Pulse Waist Circumference Date Inches For your doctor visit Fill in the chart with your latest numbers and take it with you. WeightBMI Date Weight Height BMI Cholesterol Date LDL HDL Cholesterol Triglyceride 10 minutes at a time is fine! Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you re doing your activity at a moderate or vigorous effort for at least 10 minutes at a time. Give it a try! Blood Sugar Date Measure () 11

12 COVENTRY WELLBEING promotes self-care and wellness. Coventry WellBeing SM can help you identify risk factors you may have for certain health conditions and give you the information you need to make better choices for health. Knowing your numbers is a good place to start! 2011 Coventry Health Care, Inc. All rights reserved. KYN.WB.0911