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How's Your Heart?
Health Alert 220
Dear Subscriber:
Heart disease remains America's biggest killer. Do you have a healthy heart? Or, is your ticker in danger of giving out? Your Health Alert today will give you an easy way of scoring your heart health.
Answer each question by choosing the statement that's most true for you. Then score yourself as directed at the end of the questionnaire. Be aware that a high-risk score does not necessarily mean you will develop heart disease. But you can use it to tell if you are at higher risk. Consult your physician if you have questions about your score results:
CIGARETTE SMOKING
- I never smoked, or stopped smoking three or more years ago.
- I stopped smoking more than 3 years ago.
- I stopped smoking within the past three years.
- I still smoke regularly.
HDL CHOLESTEROL MARKERS
Instead of a standard cholesterol test, you need to know your HDL cholesterol. It's the "good" cholesterol. The higher the better. Ask your doctor for a VAP cholesterol test. It costs the same, and it's a much more accurate predictor of heart disease. Among the most important new measurements are Lp(a), LDL pattern size, in addition to HDL. 1
Lp(a)
- Below 8
- 8-12
- 12-16
- Over 16
LDL Pattern Size
- Pattern A large, buoyant LDL
- Pattern A/B medium LDL
- Pattern B small, dense LDL
HDL
- Over 85
- 60-85
- 40-60
- Below 40
BLOOD PRESSURE:
Use the numbers from your most recent BP check.2
- 120 or less over 80 or less
- 120-139 over 80-89
- 140-159 over 90-99
- 160 over 100 or higher
EXCESS BODY FAT:
Weighing yourself on a scale will not give you an accurate measure of body fat. Instead, use your body composition. Body composition measures how much of your weight is fat and how much is lean muscle mass. 3
- Athletes - fat % Men: 6-13% Women: 14-20%
- Fitness - fat% Men: 14-17% Women: 21-24%
- Acceptable - fat % Men: 18-25% Women: 25-31%
- Obese fat % Men: 25% + Women: 32% +
PHYSICAL ACTIVITY:
Which of the following statements best describes your level of physical activity? Circle the appropriate heading. 4
1. Highly Active
- I do Dr. Sears' recommended interval training 3 times a week for 10-20 minutes.
2. Active
- I do vigorous exercise such as swimming, jogging, cycling, etc. at 2-3 times a week for 30 minutes or more, or
- I do at least one hour of moderate activity such as brisk walking at least 3 times a week.
3. Moderately Active
- My job requires that I walk, lift, carry, or do other moderately hard work for several hours a day, and...
- I spend much of my leisure time doing moderate activities (gardening, walking, housework, etc.)
Inactive
- My job requires that I sit at a desk most of the day and much of my leisure time is spent in sedentary activities (reading, watching TV, etc.) and...
- I seldom work up a sweat, and I cannot walk fast without stopping to catch my breath.
SCORING YOUR HEART HEALTH:
Now score how well you're doing at taking care of your heart. Add up the total of all the numbers you chose.
If your total score is:
Less than 10 = Strong, Vigorous Heart
10 - 20 = Good Heart Health
More than 20 = Needs Work
To Your Health,
Al Sears, M.D.
Sources:
1- Chapter 3, Heart Cure Book
2- http://www.nhlbi.nih.gov/guidelines/hypertension/phycard.pdf
3- American Council on Exercise
4- American Heart Association
The content and information contained in this E-Newsletter are for educational purposes only. It may not be construed as medical advice, and we do not intend for this information to be used to diagnose or prescribe forms of treatment.
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