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Body Mass Index (BMI) is a measure that helps assess whether you are at a healthy weight and whether weight loss is necessary. It can calculate the amount of fat your body contains and help you decide what is a healthy weight for you.
This height weight chart is based on body mass index, and the healthy weight range covers men and women. Slim women tend to be toward the lower end of the healthy weight range, while men would still look slim at the top end of the healthy weight range. This is because of the differences in body composition between males and females. Use this chart to give you a prediction of your BMI
Weight in pounds
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There is no ideal blood pressure reading, however, there is a range of normal blood pressure reading. Medical guidelines state that normal blood pressure for most adults is less than 120/80 mm Hg. Drug treatment is recommended if your blood pressure is at or above 140/90 mm Hg. For people with diabetes or chronic kidney disease, drug treatment is recommended for a blood pressure level of 130/80 mm Hg or higher. For individuals aged 40 to 70 years, each 20/10mm Hg increase in blood pressure doubles the risk of cardiovascular disease, including heart attack and stroke, beginning at a blood pressure of 115/75 mm Hg.
Hypertension (high blood pressure) is dangerous because it causes the heart to work extra hard. When the heart is forced to work extra hard for an extended period, it tends to enlarge. A slightly enlarged heart can function well, but a significantly enlarged heart cannot. High blood pressure can also cause damage to the arteries.
Hypertension can be treated. Mild cases can be treated through behavior modification, like changing diet and increasing exercise. More severe cases require medications like diuretics and beta blockers. Diuretics rid the body of excess fluids and salt, while beta blockers reduce the heart rate and the heart's output of blood.
You can often test your blood pressure for free at your local grocery store or by your physician. Use the chart below to ascertain whether your blood pressure is within normal ranges. If your reading is high, you should consult your physician and keep track of it.
| Category | Systolic (mmHg) | Diastolic (mmHg) | |
|---|---|---|---|
| Normal | below 120 | and | below 80 |
| Pre-Hypertension | 120 - 139 | or | 80 - 89 |
| Stage 1 High Blood Pressure Hypertension | 140 - 159 | or | 90 - 99 |
| Stage 2 High Blood Pressure Hypertension | 160 + | or | 100 + |
| Category | Blood Pressure Reading(mm Hg) |
|---|---|
| Normal | below 120/80 |
| Pre-Hypertension | 120/80 - 139/89 |
| Stage 1 High Blood Pressure Hypertension | 140/90 - 159/99 |
| Stage 2 High Blood Pressure Hypertension | 160/100 + |
The heart beats about 60 to 80 times a minute when we're at rest. Resting heart rate usually rises with age, and it's generally lower in physically fit people. Resting heart rate is used to determine one's training target heart rate. Athletes sometimes measure their resting heart rate as one way to find out if they're over-trained. The heart rate adapts to changes in the body's need for oxygen, such as during exercise or sleep. The best time to find your resting heart rate is in the morning, after a good night's sleep, and before you get out of bed.
Your food can affect how blood flows through your heart and arteries. A diet high in fat and cholesterol can gradually cause a buildup (called "plaque") in your arteries. That buildup slows down the blood flow and blocks small arteries. A heart attack can occur if the blockage happens in an artery that carries blood to the heart muscle. If the blockage happens in an artery that carries blood to the brain, a stroke can occur. The proper diet helps clear your arteries and reduces the risk of heart problems and stroke.
- Eat less fat (especially butter, coconut, and palm oil, saturated or hydrogenated vegetable fats such as Crisco, animal fats in meats, and fats in dairy products)
- Use nonstick vegetable oil cooking sprays instead of oils.
- Buy lean cuts of meat, and eat fish, skinless chicken, and turkey instead of beef.
- Try low-fat snacks baked instead of fried, such as pretzels.
- Choose low-fat dairy products, such as skim milk and low-fat cheese, yogurt, and margarine.
- Eat four egg yolks weekly (egg whites or egg substitutes).
- Try to limit how many sweets you eat.
- Bake, broil, steam, or grill foods instead of frying them.
- Eat fewer "fast foods" (burgers, fried foods), which are high in fat. Instead, eat more fruits, vegetables, and carbohydrates (rice, pasta, breads, grains).
- Drink low-calorie beverages, such as unsweetened tea or diet soda pop.
When cholesterol levels in the blood are high, it accumulates in the artery walls. Over time, the arteries become narrowed, blocking blood flow to the heart, brain, or other vital organs, and a clot is likely to form. If the artery is blocked, the heart (or brain, kidney, or other body part) does not receive adequate oxygen, so a heart attack (or stroke) occurs.
LDL cholesterol is the primary form. When it gets high, it clogs the arteries.
HDL cholesterol is protective against heart disease. Its role is to pick up excess cholesterol in the arteries and transport it back to the liver. Thus, the higher the HDL levels are, the lower your health risk.
Triglycerides are another lipid or fat in your arteries. If they become too high, they can contribute to clogging and increase the likelihood of a clot forming.
| Rating Category | LDL Cholesterol (mg/dL)* | HDL Cholesterol (mg/dL) |
|---|---|---|
| Optimum | Less than 100 | 60-90 or higher |
| Near optimum | 100-129 | 50-59 |
| Increased Risk | 130-159 | 41-49 |
| High risk | 160-189 | 35-40 |
| Very high risk | 190 or higher | less than 35 |
| Rating Category | Triglycerides (mg/dL) |
|---|---|
| Optimum | 100 or less |
| Near optimum | 100-149 |
| Increased Risk | 150-199 |
| High risk | 200-399 |
| Very high risk | 400 or higher |
*LDL cholesterol is the preferred way to evaluate cholesterol levels rather than total cholesterol.
High cholesterol is caused by various factors, including hereditary influences, excess body fat, overeating saturated fat and cholesterol, and not eating enough foods with high dietary fiber. Ways to lower your cholesterol include;
- Achieve/maintain a healthy weight
- Be physically active
- Avoid smoking
- Dietary changes
- Reduce saturated fat
- Choose unsaturated fat
- Limit or avoid dietary cholesterol
- Eat high-fiber foods
- Avoid trans-fatty acids
- Drink adequate water daily
For more information about any of the issues discussed here, please get in touch with your physician