In the U.S., one in three adults is at risk for a newly recognized syndrome that comes from a combination of heart disease, kidney disease, type 2 diabetes, and excess body weight. This cluster of conditions, called cardiovascular-kidney-metabolic (CKM) syndrome, is an example of how problems in one part of your body can affect other parts.

To avoid CKM syndrome, health experts suggest paying close attention to four of the American Heart Association’s Life’s Essential Eight—blood pressure, lipids, body weight, and blood sugar level—which are core health factors that impact your metabolic health.

Good metabolic health means your body uses energy well and keeps these factors in a normal range. However, when numbers are off in one area, it can affect others, raising your risk for heart disease, stroke, kidney disease, and diabetes.

Consider these tips from the American Heart Association to help keep your core health factors under control.

Blood Pressure

High blood pressure, also known as hypertension, happens when the force of your blood pushing against the walls of your blood vessels is too high. High blood pressure is a leading cause of heart disease, stroke, and kidney disease.

Because high blood pressure doesn’t have symptoms, the only way to know you have it is to get your blood pressure checked. Healthy blood pressure is below 120/80. If your blood pressure is 130/80 or higher, talk to your doctor about checking your other core health factors.

Lifestyle changes can help reduce high blood pressure. One example is a Dietary Approaches to Stop Hypertension (DASH) eating pattern that is low in fat and rich in fruits, vegetables, whole grains, and low-fat dairy products. Losing ten pounds and reducing alcohol consumption can also reduce blood pressure.

Cholesterol

Cholesterol is a waxy substance your liver makes then circulates in the blood where your body uses it to build cells and make vitamins and hormones. You may also get cholesterol from eating animal products. If there is too much cholesterol circulating, your risk of type 2 diabetes, heart disease, and stroke may increase.

For optimal CKM health, your LDL cholesterol should be below 100 and triglycerides below 150. Triglycerides are the most common type of fat in the body. If your triglyceride level is 135 or higher, talk to your doctor about decreasing your risk.

Losing body weight and increasing physical activity decrease triglyceride levels. In addition, DASH and Mediterranean (plant-based, high-fiber, low-fat) eating patterns support healthy LDL and triglyceride levels.

Body Weight

Healthy weight may be determined by body mass index (BMI), a number that represents your weight in relation to your height. Extra body fat can mean a higher risk for many health problems, including heart disease, stroke, high blood pressure, high cholesterol, and diabetes.

CKM syndrome starts when BMI is twenty-five or higher and waist circumference is thirty-five inches or higher for women and forty inches or higher for men. Aim for a BMI between 18.5 and 25.

To lose weight and keep it off, start by setting realistic goals. Understand how much and why you eat, manage portion sizes, make smart snack substitutions, and be physically active.

Blood Sugar

High blood sugar can slowly damage the kidneys. In fact, diabetes is the leading cause of kidney disease, and it increases the risk of heart attack and stroke.

Blood sugar is measured in two ways: a fasting blood glucose test (short term blood sugar) and an A1C test (long term blood sugar control). A normal fasting blood glucose level is between seventy and ninety-nine and a normal A1C level is below 5.7 percent. Fasting blood glucose above 125 and A1C of 6.5 percent or higher means you have diabetes.

Habits that help you avoid high blood pressure, weight gain, and high cholesterol also keep your blood sugar in check. These are especially important if you have a family history of diabetes.

Learn more about CKM syndrome and how to manage your risk at heart.org/CKMhealth.