25* or higher Underweight. 240 mg/dl and above High (More than twice the risk as desirable level.) OK, but higher is better
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1 Biometrics Screening Biometric Health Indicators The charts below provide a summary of the ranges for each of the biometric screening tests. Be sure to check with your doctor if your results are outside the normal range for any test. You and your doctor can work together to lower your risk of serious health problems in the future. Body Mass Index (BMI) Less than * 25* or higher Underweight Normal Weight Overweight Obese *For adults of Asian descent, the upper range of normal is 22, while a BMI at or above 23 is considered overweight. Total Cholesterol Levels Less than 200 mg/dl Between mg/dl Desirable (Lower risk.) Borderline High (Higher risk.) 240 mg/dl and above High (More than twice the risk as desirable level.) HDL Cholesterol Levels 60 mg/dl and above Best. May help protect your heart mg/dl (men) mg/dl (women) Below 40 mg/dl (men) Below 50 mg/dl (women) OK, but higher is better Poor. A major risk for heart disease M D (9/15) 2015 American Specialty Health Incorporated (ASH). All rights reserved. Healthyroads Coach and the Healthyroads logo are trademarks of ASH.
2 LDL Cholesterol Levels Less than 100 mg/dl Ideal mg/dl Near ideal mg/dl Borderline high mg/dl High 190 mg/dl and above Very high Triglyceride Levels Less than 150 mg/dl Normal mg/dl Borderline high mg/dl High 500 mg and above Very high Blood Pressure Less than 120/80 mmhg Normal blood pressure 120/80 139/89 mmhg Pre-hypertension 140/90 159/99 mmhg Stage 1 hypertension 160/100 mmhg or higher Stage 2 hypertension Fasting Glucose Random Glucose Below 70 mg/dl Below 70 mg/dl May be too low mg/dl mg/dl Normal mg/dl mg/dl Borderline (pre-diabetes) 126 mg/dl or higher 200 mg/dl or higher May indicate diabetes
3 Biometrics Screening The DASH Diet DASH is short for Dietary Approaches to Stop Hypertension. With this eating plan, you eat lots of fruit, vegetables, whole grains, low-fat dairy foods, and lean proteins like skinless chicken, fish, and turkey. You limit red meat, salt, fat, sweets, and foods with cholesterol. Studies have shown that following the DASH diet can help lower your blood pressure. It may also help to lower your LDL ( bad ) cholesterol. The DASH diet is endorsed by: The National Heart, Lung, and Blood Institute The American Heart Association The 2010 Dietary Guidelines for Americans The chart below and on the next page shows you how to follow the DASH diet. This plan is based on a 2,000 calorie per day diet. You may need more or fewer calories and, if so, the number of daily servings will be different for you. A Healthyroads Coach can help you figure out the right number of servings for you. Food Group Daily Servings Serving Size Examples & Notes Importance of Each Food Group in the DASH Eating Plan Whole grain foods slice bread 1 oz dry cereal ½ cup cooked pasta, rice, or cereal Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, oatmeal, grits, brown rice, unsalted pretzels, and unsalted popcorn Major sources of energy and fiber Vegetables cup raw leafy vegetable ½ cup cooked vegetable ½ cup vegetable juice Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes Rich sources of potassium, magnesium, and fiber
4 Food Group Daily Servings Serving Size Examples & Notes Importance of Each Food Group in the DASH Eating Plan Fruits medium fruit ¼ cup dried fruit ½ cup fresh, frozen, or canned fruit (with no added sugar) ½ cup fruit juice (with no added sugar) Apples, apricots, bananas, dates, grapes, grapefruit, mangoes, melons, oranges, peaches, pineapples, raisins, strawberries, tangerines Important sources of potassium, magnesium, and fiber Fat-free or lowfat dairy foods cup milk or yogurt 1 ½ oz cheese Fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat or reduced fat cheese, fat-free or lowfat regular or frozen yogurt Major sources of calcium and protein Lean meats, poultry and fish 6 or less 1 oz cooked meats, poultry or fish 1 egg* Choose only lean meats. Trim away visible fats. Broil, roast or poach. Remove skin from poultry. Rich sources of protein and magnesium Nuts, seeds, and legumes 4 5 per week 3 ½ cup nuts 2 Tbsp peanut butter 2 Tbsp seeds ½ cup cooked beans or peas Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas Rich sources of energy, magnesium, protein, and fiber Fats and oils** tsp soft margarine 1 tsp vegetable oil 1 Tbsp mayonnaise 2 Tbsp salad dressing Soft margarine, vegetable oil (such as canola, corn, olive, or safflower), low-fat mayonnaise, light salad dressing. Avoid items that have trans fats and avoid or limit intake of items with saturated fats. Fat calories limited to 27 percent of total daily calories Sweets and added sugars 5 or less per week 1 Tbsp sugar 1 Tbsp jelly or jam ½ cup sorbet, gelatin 1 cup lemonade Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar Sweets should be low in fat * Because eggs are high in cholesterol, limit egg yolk intake to no more than 4 egg yolks per week. ** The fat content changes the serving sizes for fats and oils. For example: 1 Tbsp of regular salad dressing = 1 serving 1 Tbsp of low-fat salad dressing = ½ serving 1 Tbsp of fat-free salad dressing = 0 servings
5 What You Need to Know About Your Body Mass Index Maintaining a healthy weight can help you in many ways. Being overweight can raise your risk of health issues such as heart disease, type 2 diabetes, arthritis, and some types of cancers. The good news is that you can take steps toward lowering your health risks. First, you will want to know what a healthy weight for you looks like. Identify your body mass index (BMI) To find your BMI, you will need to know your height and your weight. To find your weight: Weigh yourself at the same time of day, each time you weigh yourself. Weigh yourself before eating or drinking. One recommendation is to weigh yourself without clothes and shoes. Use the restroom first. Wear (or do not wear) the same amount of clothing each time. You can use your height and your weight to find your BMI on this chart. Normal Overweight Obese BMI Height (inches) Body Weight (pounds)
6 Morbidly Obese BMI Height (inches) Body Weight (pounds) Once you have found your BMI on the chart, look at where your BMI is on this scale. Classification of Weight by BMI Record Your Numbers Here Underweight Normal Weight Overweight Obese BMI under to 24.9* 25* to or higher Weight Height BMI Range (normal, overweight, etc.) *For adults of Asian descent, the upper range of normal is 22, while a BMI at or above 23 is considered overweight.
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