Chart Your Course for Heart Health

Heart healthYou can learn a lot about your heart with a few simple numbers. When you know what numbers indicate a strong, healthy heart, you can set goals to reduce your risk for heart disease and stroke. The American Heart Association suggests you study the chart below to learn which numbers are important and what goals you need to reach to keep your heart healthy and strong.

You can click here to download a PDF of this chart to print and put on your fridge as a handy reminder.

NUMBERS THIAT COUNT FOR A HEALTHY HEART
GOAL
TOTAL CHOLESTEROL
Less than 200 mg/dL
LDL ("BAD") CHOLESTEROL
(There are different goals for each level
of risk for heart disease)
People who are at low risk for heart disease:
Less than 160 mg/dL
People at intermediate risk for heart disease:
Less than 130 mg/dL
People at high risk for heart disease including those who have heart disease or diabetes:
Less than 100 mg/dL
People at very high risk for heart disease:
Less than 70 mg/dL
HDL ("GOOD") CHOLESTEROL
Women: 50 mg/dL or higher
Men: 40 mg/dL or higher
TRIGLYCERIDES
Less than 150 mg/dL
BLOOD PRESSURE
Less than 120/80 mmHg
FASTING GLUCOSE
Less than 100 mg/dL
BODY MASS INDEX (BMI)
Less than 25 kg/m²
WAIST CIRCUMFERENCE
Women: 35 inches or less
Men: 40 inches or less
PHYSICAL ACTIVITY
At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week
OR
At least 20 minutes of vigorous aerobic activity at least 3 days per week;
AND
Strength/endurance activity at least 2 days per week.

DIET AND NUTRITION
The amount of food you need depends on your personal calorie needs and health status. If you need 2,000 calories each day you should:

  • Eat 6 to 8 daily servings of grain products, with at least half as whole grains.
    1 serving = 1 slice bread, 1oz. dry cereal, or ½ cup cooked rice.
  • Eat 4 to 5 cups of fruits and vegetables each day, in a variety of colors and types.
  • Eat 2 to 3 cups of fat-free or low-fat dairy products each day.
  • Eat 3 to 6 oz. (cooked) of lean meats, poultry or seafood per day.
    3 oz. of meat or poultry is about the size of a computer mouse; 3 oz. of fish is about the size of a checkbook.
  • Limit intake to 2 to 3 servings per day of fats and oils. Use liquid vegetable oils and soft margarines most often to reduce saturated and trans fats.
    1 serving = 1 teaspoon of soft margarine or 1 tablespoon of mayonnaise.
  • Eat 3 to 5 servings per week of nuts, seeds and legumes.
    1 serving = 1/3 cup nuts, 2 tablespoons peanut butter or ½ cup dry beans or peas..
  • Limit cholesterol intake to 300 mg per day for people with no heart disease risk factors or to 200 mg per day for those with heart disease risk factors.
  • Limit salt intake to less than 2,300 mg per day. People with high blood pressure or heart failure, African-Americans and people over 50 should limit salt to less than 1,500 mg per day.
  • Limit sweets and added sugars to 5 or fewer servings per week
    1 serving = 1 tablespoon sugar, 1 tablespoon jam, ½ cup sorbet or 1 cup lemonade.

TOBACCO

  • Eliminate all tobacco products and exposure to secondhand smoke.

ALCOHOL

  • Women: no more than 1 drink per day.
  • Men: no more than 2 drinks per day.
  • 1 drink = 5 oz. wine, 1 oz. liquor or 12 oz. beer

Phone

To schedule an appointment with a Cooper University Physician, please call 1-800-8-COOPER (1-800-826-6737) to speak with a member of our physician referral and information service.

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