Know your numbers

Monitoring and managing these key measurements will go a long way towards maintaining a healthy heart. The numbers you want to watch are your HbA1c and blood glucose – being sure to watch for patterns in blood sugars. Additionally, keep a close eye on blood pressure trends and your blood lipids: Triglycerides, total cholesterol, LDL, and HDL. 

Blood pressure: Check your blood pressure at least at every doctor's visit, or per your doctor's recommendation.

The target blood pressure for adults is 120/80. 130/80 is hypertension.

Lipids: Check your cholesterol and triglyceride levels at least yearly, or per your doctor's recommendation.

The targets for cholesterol and triglycerides are:

• Total cholesterol: less than 200 mg/dL
• HDL cholesterol: greater than 40 mg/dL for men, greater than 50 mg/dL for women
• LDL cholesterol: less than 100 mg/dL
• Triglycerides: less than 150 mg/DL

Blood sugar reminder – the target for most people with diabetes is 70-180 mg/dL, HbA1c 7% or less.

Diet makes a huge impact

• You're looking for high fiber and omega 3s
• Limit your sugar and sodium intake
• Plants are great heart-healthy food sources

Exercise is key

Your end goal is at least 150 minutes of activity per week, but ANY activity is better than none. Stay safe and work up to your goal gradually.

Stress management

• Keep practicing your stress management skills
• Try making a stress management toolkit

Remember, your coach is always there for you! Keep in touch with them for help anytime! You can even work together to come up with a personalized goal or a new challenge if you like!