The year is coming to an end – have you had your annual health check-up yet?
Have all your health indicators met the standards?
These basic health indicators
are something you definitely need to know!!!
I. Blood Pressure: Systolic <120 mmHg, Diastolic <80 mmHg
According to the Chinese Hypertension Prevention and Treatment Guidelines (2024 Revised Edition), both office blood pressure, home blood pressure, and ambulatory blood pressure can be used as diagnostic criteria for hypertension. For office blood pressure, the categories are as follows:
Normal Blood Pressure: Systolic <120 mmHg and Diastolic <80 mmHg;
Elevated Blood Pressure: Systolic 120-139 mmHg and/or Diastolic 80-89 mmHg;
Hypertension: Systolic ≥140 mmHg and/or Diastolic ≥90 mmHg.
Health Recommendations:
1. Reduce intake of salt and saturated fats, and increase intake of protein, high-quality carbohydrates, potassium, and dietary fiber.
2. Quit smoking, avoid e-cigarettes as much as possible, and limit long-term alcohol consumption.
3. It is recommended to focus on aerobic exercises with supplementary resistance training, combined with breathing exercises and flexibility/stretching training.
II. Blood Sugar: < 7.8 mmol/L
According to the Chinese Type 2 Diabetes Prevention and Treatment Guidelines (2020 Edition), normal blood sugar values are: fasting blood glucose < 6.1 mmol/L, and postprandial blood glucose (2 hours after meals) < 7.8 mmol/L. The lower limit of the normal range for fasting blood glucose is generally 3.9 mmol/L.
Health Recommendations:
1. While controlling total carbohydrate intake, choose carbohydrates with a low glycemic index. It is advisable to increase the intake of non-starchy vegetables, fruits, and whole grains, while reducing the intake of refined grains.
2. It is best to have regular and portion-controlled meals.
3. Increase dietary fiber intake.
4. Limit the intake of sucrose and fructose-based products (such as corn syrup).
III. Low-Density Lipoprotein (LDL): < 3.4 mmol/L
According to the Chinese Adult Dyslipidemia Prevention and Treatment Guidelines (2016 Revision), the normal value for low-density lipoprotein (LDL) is < 3.4 mmol/L. Dyslipidemia, characterized by elevated LDL cholesterol (LDL-C) or cholesterol, is a major risk factor for atherosclerotic cardiovascular disease.
Health Recommendations:
1. It is recommended to consume < 300 mg of cholesterol daily and limit fat intake to 20%-30% of total energy.
2. Carbohydrate intake should mainly come from grains, root vegetables, and whole grains.
3. Control body weight, avoid smoking, and limit alcohol consumption.
4. It is recommended to engage in moderate-intensity physical activity for 30 minutes, 5-7 days a week.
IV. Triglycerides: <1.7 mmol/L
According to the Chinese Adult Dyslipidemia Prevention and Treatment Guidelines (2016 Revision), the normal value for triglycerides is <1.7 mmol/L.
Health Recommendations:
1. Regardless of whether pharmacological treatment for lipid regulation is chosen, it is essential to maintain a controlled diet and improve lifestyle habits.
2. Individuals with high triglycerides should reduce total daily fat intake, with less than 30 grams of cooking oil per day.
3. Prioritize consuming foods rich in omega-3 polyunsaturated fatty acids, such as deep-sea fish, fish oil, and vegetable oils.
V. Uric Acid: <420 µmol/L
According to the Chinese Consensus on the Diagnosis and Treatment of Hyperuricemia-Related Diseases (2023 Edition), hyperuricemia is defined as a condition where an adults fasting blood uric acid levels exceed 420 µmol/L on two separate occasions, under normal purine dietary conditions, regardless of gender.
Health Recommendations:
1. Limit consumption of high-purine foods such as organ meats, seafood, beer, and hot pot.
2. Ensure adequate water intake; individuals with normal heart and kidney function should drink plenty of water, maintaining a daily urine output of 2000-3000 milliliters.
3. Drink low-fat or skim milk and dairy products; avoid sugary drinks like cola, orange juice, and apple juice, or those containing fructose.
VI. Heart Rate: 60-100 beats per minute
According to the Chinese Hypertension Patient Heart Rate Management Expert Consensus (2021 Edition), the normal heart rate for adults is between 60 and 100 beats per minute. The heart rate fluctuates throughout the day, usually slowing during sleep and increasing upon waking and during physical activity.
Health Recommendations:
1. Maintain a positive mindset and avoid prolonged mental stress.
2. Avoid long-term consumption of strong tea, coffee, or alcohol.
3. Ensure adequate sleep every day.
4. Moderate exercise is an effective way to lower resting heart rate.
VII. Body Mass Index (BMI): 18.5 ≤ BMI < 24
The standard BMI for adults is 18.5 ≤ BMI < 24. The formula for BMI is: BMI = weight (kg) / height^2 (m²).
Health Recommendations:
1. To promote weight loss, maintain a balanced diet with a focus on grains while controlling total calorie intake. The daily diet should include grains, tubers, vegetables, fruits, animal products (meat, poultry, fish, eggs, and dairy), and legumes, while reducing intake of oils, salt, and sugar.
2. Avoid eating at night and skipping breakfast, as these habits increase the risk of obesity.
3. Chew food thoroughly and eat slowly, which is beneficial for achieving and maintaining a healthy weight.
4. Aerobic exercises, resistance training, and high-intensity interval training are all effective for weight loss.
VIII. Body Temperature: 37°C
Normally, the human armpit temperature ranges from 36°C to 37°C. Body temperature can fluctuate due to factors such as time of day, environmental temperature, gender, age, and emotional state.
Health Recommendations:
1. Reduce prolonged sitting and engage in physical activity to warm up the body.
2. Avoid excessive weight loss, as maintaining an appropriate amount of body fat helps to regulate normal body temperature.
The article is solely for the purpose of health science popularization.
It does not constitute a basis for clinical diagnosis or medical treatment.
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Editor | Huang Fei