Know Your Numbers

The First Step to a Healthy Heart

Heart disease is the leading cause of death for women in the U.S., with more than one in three women affected by some form of cardiovascular disease. The good news? 80% of heart disease is preventable with healthy lifestyle changes.

Why Knowing Your Numbers Matter

We’ve all heard the recommendations—150 minutes of cardio per week, strength training, eating more veggies, managing stress, avoiding processed foods. But let’s be honest—it’s not always easy to put everything into action. That’s why I focus on small, practical daily habits that fit into your schedule and make a real impact. I call them The Three Pillars of a Healthy Heart: Motion, Mindset, and Meals.

But before we dive into action steps, let’s start with something many people overlook: knowing your numbers.

Understanding what’s going on inside your body is just as important as the habits you build to protect it. Here are five key numbers every woman should know to monitor heart health:

1. Steps Per Day

Movement improves every measure of heart health. Aim for 10,000 steps per day or roughly 5 miles—but if that feels overwhelming, know that any increase from your current baseline is a win.

2. Blood Pressure

High blood pressure is a major risk factor for heart disease. The optimal level is 120/80 mmHg. Be sure to check your blood pressure regularly and know your baseline.

3. Non-HDL Cholesterol

We hear a lot about “good” and “bad” cholesterol, but what really matters is non-HDL cholesterol—the total amount of harmful fats circulating in your blood. Your doctor can help you understand your levels and what’s healthy for you.

4. Blood Sugar

Consistently high blood sugar increases inflammation and damages blood vessels, leading to a higher risk of heart disease. Ask your doctor to check your fasting blood sugar levels and work on keeping them steady with balanced meals.

5. Sleep

Yes, sleep is a heart health factor! Poor sleep is linked to high blood pressure, increased stress hormones, and a greater risk of heart disease. Aim for 7-9 hours of quality sleep per night to help your body recover and regulate key health markers.

What’s Next? Take Action!

Now that you know your numbers, it’s time to take small, daily steps toward a healthier heart. In my next post, we’ll dive into Pillar #1: Motion – Sit Less, Stand More.

“Be Fit, Be Healthy, Be Happy!”