Know Your Health Numbers

Almost any woman can tell you her weight. But ask her about her blood pressure or body mass index and you'll likely get a confused look.

However, these numbers can indicate a woman's risk of developing certain diseases. This month's "Fitness" magazine has nine numbers all women should know.

To find out about your blood cholesterol level and thyroid level, you need a blood test from your doctor, says Amy Fishbein, the magazine's senior health editor. Others tests, like your Body Mass Index (BMI) can be obtained through a BMI calculator.

Here is what you should know:

• Total cholesterol levels, and that includes good and bad cholesterol, should be below 200 milligrams. Your blood cholesterol level is the amount of fat in your blood. If your level is too high than you are at a greater risk of having a heart attack or stroke, Fishbein explains. According to the Centers for Disease Control, lowering your total cholesterol level by 10% may reduce the incidence of heart disease by 30 percent.
  
  The best way to lower your cholesterol level is to eat a diet that is low in fat, Fishbein says. "For a main course you'll want to stick with chicken or fish. If you do eat fats, avoid saturated fats, which are found in products such as milk. Moderate exercise can also lower your cholesterol level.
  
  
• The healthy range for Body Mass Index or BMI is 18.5 to 24.9. The BMI measures your weight in relation to your height. Anything above 24.9 is considered overweight, says Fishbein. Since excess weight puts you at greater risk of developing many diseases, talk with your doctor about an eating plan and exercise regimen that can help you lose extra pounds, says Fishbein.
  
  
• A healthy blood pressure is 140 over 90. The first number measures the pressure in your arteries when your heart contracts. The second number indicates the number when your heart is relaxing, explains Fishbein. "Having too high a blood pressure puts you at a greater risk of developing heart disease. It can also affect your memory and coordination," she adds. So to lower your numbers she recommends cutting back on the amount of salt you eat and avoid processed foods such as canned goods, which tend to be very high in sodium.
  
  
• Your daily fat intake should be less than 30 percent of your total caloric intake, with less than 10 percent coming from saturated fats. The best way to monitor this is to check the labels of the food you are eating, says Fishbein. To lower the number, she says, "when eating fats stick with monosaturated and polyunsaturated fats. These are the type found in foods like olives and avocados."
  
  
• A healthy grip strength is between 25 and 30 kilograms. Your grip strength measures the power of your grip. If your level is too low you may be at a greater risk of developing osteoporosis. So to improve your grip strength, Fishbein says make sure your diet is rich in calcium. "You'll want to consume between 1,000 and 1,200 milligrams of calcium a day. A good place to get calcium is through low-fat yogurt," she says.
  
  
• Your thyroid level should be between .4 and 5. Thyroid disease can lead to dangerously rapid or slow heart-beat. Symptoms can include sluggishness, weight gain and depression, explains Fishbein. Though there is no way to prevent a thyroid condition, she says there are treatment options available to keep the problem in check.