Heart Healthy Handout

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Many diseases are more easily managed if they are dealt with in the beginning stages, before they cause extended damage to your body. Having a heart healthy handout with all the necessary information to prevent or minimize heart disease can be helpful in maintaining good heart health. Along with maintaining healthy habits for reducing heart disease, it is important to see your physician/caregiver regularly. Routine check ups can alert you to new issues, so you can manage more easily.

Here are some heart healthy measurements you should familiarize yourself with (and links for further detailed information):

CHOLESTEROL INSTRUCTION: (see healthline 2021 for a detailed chart)

  • HDL cholesterol: minimum 40 Males, 50 Females; 60 is ideal for both-a higher number is better (“good”-carries the LDL away from arteries to the liver)
  • LDL cholesterol: ideal is <100, 130-159 is borderline, 160 is high, 190 is very high (“bad”-contributes to fatty build up in your arteries)
  • Triglycerides: ideal is <100, 150-199 is borderline, 200+ is high (fat stored in fat cells)
  • Increase HDL through exercise, decrease LDL and Triglycerides through diet and medication (if necessary).

BLOOD PRESSURE RECOMMENDATIONS: (per American Heart Association, 2018)

“Normal” is considered 120/<80.

  • Top number is Systolic (heart beating):
    • 130+ “HIGH”
    • 180+ is stage 3 (notify your physician)
  • Bottom number is Diastolic (heart resting):
    • 80+ “HIGH”
    • 120+ is stage 3 (notify your physician)

There are 3 stages OF “HIGH BLOOD PRESSURE” (hypertension) that you can see in this chart.

Check out this blood pressure cuff for home monitoring: (affiliate link) Monitoring your blood pressure is an easy yet meaningful action you can do right at home!

HEART RATE EDUCATION: (see American Heart Association 2015)

  • 60-100 beats per minute (bpm) is typical. The American Heart Association has a chart to help you find your ‘target exercise zone‘. Caution should be taken for people with heart disease/taking medication, as certain medications may effect your heart rate, and/or your instructions from your physician may differ!


  • 140 mg/dL 2 hours after eating
  • <100mg/dL after fasting for 8 hours


  • 18.5 TO 24.9 NORMAL
  • 25 TO 29.9 OVERWEIGHT
  • 30+ OBESE

This information is complied into a handout that you can purchase individually, or as part of access to over 50 senior care focussed handouts!

Check out these posts:

Cardiac Care During the Cold Months

Heart healthy Eating

Cardiac Medication Precautions

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