10 Numbers That Matter for Your Health

1. Blood Pressure

High blood pressure puts strain on the heart and increases risk of heart attack and stroke. Blood pressure measures how hard the heart is working to pump blood throughout the body.

Systolic: pressure inside the arteries when the heart is beating.
Diastolic: pressure inside the arteries when the heart is at rest.

• Normal: <120 systolic and <80 diastolic
• Elevated: 120-129 systolic and <80 diastolic
• High Blood Pressure Stage 1: 130-139 systolic or 80-89 diastolic
• High Blood Pressure Stage 2: 130-139 systolic or 80-89 diastolic. Increases risk of heart attack & stroke.

2. Blood Sugar

The A1C test measures your average blood sugar over the past 2 – 3 months.

• Normal: below 5.7%
• Prediabetes: 5.7 – 6.4%
• Diabetes: 6.5% or above

3. Triglycerides

Triglycerides are fat circulating in the blood. They’re different from cholesterol and a significant factor for heart disease.

• Normal: Below 150 milligrams per decliter (mg/dL)
• Mild (borderline): 150-199 mg/dL
• High: 200-499 mg/dL
• Severe: 500mg/dL or higher

Waist-to-Hip Ratio

Excess abdominal fat raises risk fo heart disease and other health problems. Waist-to-hip ratio is a better health predictor than body mass index (BMI).

Waist circumference ÷ Hips circumference = 0.8 or less (Women), 0.95 or less (Men)

5. Physical Activity

Tracking steps or time spent exercising are two simple ways to stay active. Aim for:

• 150 minutes a week of moderate exercise such as brisk walking
• 7,000 – 10,000 daily steps

6. Sleep

Sleep deprivation can increase the risk of heart disease, stroke, obesity and type 2 diabetes. A person’s sleep needs change with age.

• Infants: 12 – 16 hours
• Toddlers: 11 – 14 hours
• Preschool age: 10 – 13 hours
• School age: 9 – 12 hours
• Teens: 8 – 10 hours
• Adults: 7 hours or more

7. Screen Time

Screen time has been linked to a higher risk of mood, sleep and academic problems. Experts recommend:

• Children under 1: No screen time
• Children 2 – 12: 1 hour per day
• Teens and Adults: 2 hours per day

8. Fruits & Vegetables

5 servings/day can reduce the risk of chronic diseases like cancer and heart disease. Daily intake one serving:

• Small banana
• 4 large strawberries
• Half a grapefruit
• 5 – 8 broccoli florets
• 6 baby carrots
• 1 cup of raw greens

9. Alcohol

According to recent studies, drinking little or no alcohol (less than one drink per day) reduces your risk of death and chronic disease, including cancer and heart disease.

10. Social Connections

Having quality relationships can help you live longer and healthier, feel happier, manage stress better and even improve your sleep. Just one person, group activity or hobby can help you reap the benefits of social connection.