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Healtheuniversity > English > Cardiac College > Take Control > Controlling Your Risk Factors > Your Risk Factor Profile

Your Risk Factor Profile

The first step in taking control of your modifiable risk factors (things you can change) is to find out what they are. To help you do this, you can use a Risk Factor Profile. On the profile you will find the modifiable risk factors for heart disease​, the desirable levels of each risk factor, and a space for you to write your own levels.

Print off your Risk Factor Profile (PDF, opens in new window) »


Modifiable Risk FactorRisk Factor Profile Desirable Level

Physical Activity

Daily active living.

Aerobic exercise:

  • moderate to vigorous intensity
  • 30-60 minutes
  • 5 times per week

Resistance training:

  • moderate intensity
  • 10-15 reps
  • 2-3 times per week



  • less than 30% of daily calories (less than 7% Cal from saturated fat; less than 1% Cal from trans fat)


  • less than 2000 mg each day​


  • at least 50 grams per day


Coping well with:

  • depression
  • psychosocial stress
  • chronic stress
  • lost sense of control
  • sleep apnea
  • disturbed sleep


Avoid smoking and exposure to second hand smoke.

Blood Pressure

If you do not have diabetes:

  • less than 140/90 mmHg

If you are living with diabetes:

  • less than130/80 mmHg



  • less than 2.0 mmol/L or 50% or more reduction

Cholesterol / HDL Ratio:

  • less than 4.0


  • greater than 1.0 mmol/L


  • less than 1.7 mmol/L


If you do not have diabetes:

  • Fasting Blood Glucose: 4 to 5.6 mmol/L

If you are living with diabetes:

  • Fasting Blood Glucose: 4 to 7 mmol/L
  • A1c: Less than 7% for most

Waist Size

General Guideline:

  • men: less than 102 cm (40")
  • women: less than 88 cm (35")

European, Sub-Saharan African, Eastern Mediterranean and Middle Eastern:

  • men: less than 94 cm (38")
  • women: less than 80 cm (32")

South Asian, Chinese, Japanese, South & Central American:

  • men: less than 90 cm (36”)
  • women: less than 80 cm (32”)
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