By Family Features | Contributor
In the United States, one-third of adults face the threat of a newly identified condition that arises from a combination of heart disease, kidney issues, type 2 diabetes, and excessive weight. This group of health problems is termed cardiovascular-kidney-metabolic (CKM) syndrome, illustrating how dysfunction in one area of the body can influence other areas.
To mitigate the risk of CKM syndrome, health professionals recommend focusing on four key elements from the American Heart Association’s Life’s Essential 8 – namely blood pressure, cholesterol levels, body weight, and blood sugar – which are fundamental to your metabolic well-being.
Maintaining good metabolic health ensures your body efficiently utilizes energy, keeping these critical factors within normal limits. However, imbalances in one element can impact others, increasing the likelihood of heart disease, stroke, kidney problems, and diabetes.
Here are some guidelines from the American Heart Association for managing these essential health metrics effectively.
Blood Pressure
Hypertension, or high blood pressure, occurs when the blood flow against the walls of blood vessels is excessively strong. This condition is a primary contributor to heart disease, strokes, and kidney problems.
As high blood pressure often presents no symptoms, routine monitoring is essential. A healthy reading should be below 120/80. If your blood pressure reads 130/80 or above, consult your physician to evaluate your additional health factors.
Adopting a healthier lifestyle can aid in lowering blood pressure. A Dietary Approaches to Stop Hypertension (DASH) diet, which is low in fat and abundant in fruits, vegetables, whole grains, and low-fat dairy, can be beneficial. Losing 10 pounds and cutting back on alcohol can also help reduce blood pressure levels.
Cholesterol
Cholesterol, a waxy material produced by the liver, is circulated in the bloodstream and is utilized by the body for cell construction, as well as synthesizing vitamins and hormones. It can also be ingested through animal products. Elevated cholesterol levels can heighten the risk of type 2 diabetes, heart disease, and stroke.
For optimal CKM health, it is recommended to maintain LDL cholesterol levels below 100 and triglycerides below 150. If your triglyceride levels are 135 or above, speak with your healthcare provider about strategies for risk reduction.
Losing weight and increasing physical activity can help lower triglyceride levels. Furthermore, following DASH or Mediterranean diets, which emphasize plant-based, high-fiber, and low-fat foods, can help maintain healthy cholesterol levels.
Body Weight
A healthy weight is often assessed using body mass index (BMI), which represents your weight relative to your height. Excess body fat correlates with an increased risk of several health issues, including heart disease, stroke, high blood pressure, high cholesterol, and diabetes.
CKM syndrome is flagged when BMI reaches 25 or higher, and waist sizes exceed 88 centimeters for women or 102 centimeters for men. Aim for a BMI of 18.5-25 for optimal health.
To effectively lose excess weight and maintain a healthy weight, begin by setting achievable goals, understanding your eating habits, managing portion sizes, opting for healthier snacks, and increasing physical activity levels.
Blood Sugar
Elevated blood sugar levels can gradually harm the kidneys, with diabetes being the leading cause of kidney disease and increasing the chances of heart attacks and strokes.
Blood sugar can be monitored via two methods: the fasting blood glucose test (which shows short-term levels) and the A1C test (which indicates long-term control). Normal fasting blood glucose levels range from 70-99, while a normal A1C level is below 5.7%. If fasting blood glucose is above 125 or the A1C is 6.5% or higher, a diabetes diagnosis is indicated.
Practices that assist in controlling blood pressure, preventing weight gain, and lowering cholesterol levels are also effective in managing blood sugar. This is especially crucial for individuals with a family history of diabetes.
For additional information on CKM syndrome and strategies to manage your risk, visit heart.org/CKMhealth.
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