Four Health Numbers You Should Know

You can rattle off your cell phone and Social Security numbers without a second thought. But can you recite the numbers that add up to good health: Your blood pressure, cholesterol levels, blood sugar level and body mass index?

These four measurements are crucial indicators of your overall health, especially related to the risk for heart attack and stroke. Unlike your family history, ethnicity and gender — which cannot be changed — these factors can be altered by the choices you make every day.

“Disease prevention is a numbers game that you can often control,” says Joline Heo, M.D., an internal medicine physician with Sutter. “If your blood pressure, cholesterol, weight and other numbers are higher than normal, you can take steps to lower them — before your health becomes compromised.”

On the flip side, if your numbers are within a healthy range, you know you’re on track with your current healthy lifestyle habits.

Silent Symptoms

Having high blood pressure, cholesterol and blood sugar often causes few, if any, symptoms at first. The only way to know your levels is to measure them. 

Talk with your doctor about health screenings you may need, especially if you have a family history of heart disease, stroke or diabetes. The American Heart Association recommends that you begin heart health screenings at age 20 and repeat them every 4-6 years. If you have a family history of heart disease or other specific risk factors, your doctor may recommend more frequent screening.

Know Your Numbers

Here are the four types of numbers everyone should know — and why.

Blood Pressure

Your healthy target:

• 120/80 mm Hg or less

Why it matters: Your blood pressure is the force of your blood pushing against the walls of your arteries. If it’s too high, your heart has to work harder. Over time, high blood pressure can cause your heart to enlarge or weaken. This can lead to heart failure. High blood pressure can also narrow your arteries, which disrupts proper blood flow to your heart or brain and can trigger a heart attack or stroke.

Blood Cholesterol

Your healthy target:

• Total blood cholesterol lower than 200 mg/dL
• LDL cholesterol less than 100 mg/dL
• HDL cholesterol greater than 60 mg/dL
• Triglycerides – should be under 150 mg/dL

Why it matters: Cholesterol is a fatty substance found in your body’s cells. It helps your body make important vitamins and hormones. But too much cholesterol can lead to plaque buildup inside your blood vessels. This sticky substance causes your arteries to harden and narrow, which limits blood flow. These blockages can create a heart attack or, if they’re located in the brain, a stroke.

Fasting Blood Glucose

Your healthy target:

• Up to 100 mg/dL
• Levels of 100 to 125 mg/DL point to prediabetes
• Anything above 125 mg/DL falls into the diabetic range

Why it matters: Your body breaks down food into glucose, which cells absorb for energy. When this process goes awry, glucose builds up in the blood. Extra sugar in your bloodstream is a sign of diabetes, a disease that can harm every organ in your body, while also damaging nerves and blood vessels.

Body Mass Index

Your healthy target

• 5 to 24.9

Why it matters: Your BMI is a weight-height calculation that can help determine if you’re overweight or obese. “Excess body fat increases your risk for a wide range of health problems, including high blood pressure, heart disease, type 2 diabetes and sleep apnea,” Dr. Heo says. A BMI over 30 is especially dangerous to your overall health.

Numbers Too High? Five Ways to Lower Them

Your doctor says one or more of your vital health numbers is too high. Now what?

Whether you need to lower your blood pressure, cholesterol, glucose or BMI, these five steps can help you get back on track.

1. Aim for 30 minutes of moderate activity — such as walking, jogging, swimming, biking or dancing — five days per week.
2. Eat a heart-healthy diet. Fill your plate with plenty of fruits and vegetables, lean proteins, whole grains and low-fat dairy products.
3. Quit smoking.
4. Limit alcohol. If you drink alcohol, do so moderately. That means no more than one drink daily for women and no more than two drinks daily for men.
5. Ask about medications. “In addition to making lifestyle changes, taking certain medications can provide an extra boost to bring your numbers within the healthy range,” Dr. Heo says. Talk with your doctor to learn if your situation warrants medications to bring your numbers into balance.