By Family Features | Contributor
In the United States, one in three adults faces a newfound health risk associated with a syndrome characterized by a mix of heart disease, kidney disease, type 2 diabetes, and excess body weight. This group of related issues, termed cardiovascular-kidney-metabolic (CKM) syndrome, illustrates how dysfunction in one system can lead to complications in others.
Health professionals recommend focusing on four key aspects of the American Heart Association’s Life’s Essential 8—blood pressure, cholesterol, body weight, and blood sugar levels—as they are significant indicators of metabolic health.
Maintaining good metabolic health means your body effectively utilizes energy while keeping these health metrics within a normal range. However, if one factor is out of balance, it can destabilize others, increasing the likelihood of heart disease, stroke, kidney disorders, and diabetes.
Implement these strategies from the American Heart Association to manage these crucial health factors effectively.
Blood Pressure
Hypertension, or high blood pressure, occurs when the pressure of your blood against the blood vessel walls is excessive. This condition is a prominent contributor to heart disease, stroke, and kidney issues.
Since hypertension often does not produce symptoms, the only way to determine if you have it is through a blood pressure check. A healthy reading is below 120/80, while readings of 130/80 or higher warrant a discussion with your doctor about monitoring other essential health metrics.
Adopting certain lifestyle changes can help control high blood pressure. Following a Dietary Approaches to Stop Hypertension (DASH) diet, which is low in saturated fat and rich in fruits, vegetables, whole grains, and low-fat dairy, can be beneficial. Additionally, shedding 10 pounds and limiting alcohol intake can help manage blood pressure levels.
Cholesterol
Cholesterol, a waxy substance produced by the liver, plays a crucial role in cell building and hormone production, but excessive levels can pose risks. Elevated cholesterol may increase the likelihood of developing type 2 diabetes, heart disease, and stroke.
To achieve optimal CKM health, aim for an LDL cholesterol level below 100 and triglycerides below 150, with triglycerides being the predominant type of fat in the bloodstream. If triglyceride levels reach 135 or higher, consult your physician about strategies to mitigate potential health risks.
Maintaining a healthy weight and engaging in regular physical activity can lower triglyceride levels. Furthermore, dietary patterns such as the DASH and Mediterranean diets, which are plant-based, high in fiber, and low in fat, support healthy cholesterol levels.
Body Weight
A healthy body weight is often assessed using body mass index (BMI), a measurement that compares weight to height. Excess body fat can heighten the risk for several health conditions, including heart disease, stroke, elevated blood pressure, high cholesterol, and diabetes.
CKM syndrome is identified when BMI is at least 25 and when waist measurements exceed 88 centimeters for women and 102 centimeters for men. Strive for a BMI between 18.5 and 25.
To lose weight effectively and maintain it, set realistic goals, understand your eating habits, manage portion sizes, choose healthier snack options, and incorporate physical activity into your routine.
Blood Sugar
Elevated blood sugar levels can lead to kidney damage over time, with diabetes being the primary cause of kidney disease, as well as increasing the risk of heart attacks and strokes.
Blood sugar levels are evaluated using two tests: a fasting blood glucose test for short-term measurement and an A1C test for long-term control. Normal fasting blood glucose should be between 70-99, while a healthy A1C result is below 5.7%. Levels above 125 for fasting blood glucose or 6.5% or higher on the A1C test indicate diabetes.
The habits that promote healthy blood pressure, weight control, and cholesterol levels will also aid in regulating blood sugar levels, especially important for those with a family history of diabetes.
For more information on CKM syndrome and how to manage your risk, visitheart.org/CKMhealth.
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