Wouldn't it be great if you could learn everything about your health just by looking in the mirror? Unfortunately, the reality is that most of what you need to know internally can only be revealed only by a visit to your doctor and a few simple tests. Maybe you've been busy and haven't had time to make an appointment, or perhaps you know you haven't been taking care of yourself like you should so you'd rather not know how things are going.
No matter the reason, one of the best ways to take control of your health is to be informed. When you know your health numbers, you're able to make better lifestyle decisions to reduce your risk of heart disease, stroke and other potential medical problems. If there is an issue, often there are simple lifestyle changes you can make to turn things around.
Even if you aren't experiencing symptoms, there are four health numbers every adult needs to know. Learn why they matter, what's healthy and if you're out of range, what you can do to improve. Remember, knowledge is power.
1. Body Weight
Why it matters: The average amount of weight gain from early to middle adulthood is 1.1 to 2.2 pounds per year. This gain is associated with an increased risk of chronic disease and decreased odds of healthy aging. Although body weight isn't a perfect measure (those with a larger bone structure or more muscle naturally carry more weight), it's good to know your current weight compared to your healthcare provider's recommendation.
What's normal: A height and weight table will give you a suggested range. Again, talk to your healthcare provider to understand what they think is an appropriate weight range for your body type.
How to improve: A healthy diet and regular exercise are the best ways to lose weight or maintain a healthy weight. Even small changes to your diet, such as cutting back on snacks or swapping soda for water, can cut your calories significantly. Small amounts of exercise—just 10 minutes per day—can add up to big results when done consistently.
2. Blood Pressure
Why it matters: One in three adults has high blood pressure. Known as the "silent killer", it often shows no symptoms but dramatically increases your risk of heart attack and stroke. High blood pressure weakens the heart because it must work harder than normal to pump blood throughout the body. If left unchecked, high blood pressure can also damage other organs over time.
What's normal:
| *Systolic | **Diastolic | |
| Normal | <120 mm Hg | <80 mm Hg |
| Elevated | 120-129 mm Hg | <80 mm Hg |
| High | 130 mm Hg or higher | 80 mm Hg or higher |
Numbers according to The American College of Cardiology
*Systolic blood pressure: how much pressure your blood is exerting against the artery walls each time the heart beats.
**Diastolic blood pressure: how much pressure your blood is exerting against the artery walls in between each heart beat.
How to improve: Get at least 150 minutes of physical activity each week, don't smoke, eat a healthy diet, maintain a healthy weight and manage stress to reduce your risk of high blood pressure.
3. Cholesterol
Why it matters: More than one in three adults in the United States has high cholesterol. This puts them at a greater risk of heart disease and stroke, two of the leading causes of death in this country. Because it has no symptoms, the only way to know if you have high cholesterol is to get it checked by your healthcare provider.
What's normal:
| What is it? | Healthy level | |
| Total | Measure of the total amount of cholesterol in your blood, including both LDL and HDL. | <200 mg/dL |
LDL | Low-density lipoprotein, also known as "bad" cholesterol. It collects on the walls of your blood vessels, raising your chance of heart disease and stroke | <100 mg/dL |
| HDL | High-density lipoprotein, also known as "good" cholesterol, absorbs cholesterol and carries it back to the liver, which flushes it out of the body. | Greater than or equal to 60 mg/dL |
| Triglycerides | Type of fat found in the blood that contributes to hardening of the arteries. This increases the risk of heart disease and stroke. | Less than 150 mg/dL |
How to improve: A healthy diet and regular exercise are the first lines of defense. If those aren't successful, your healthcare provider might recommend medication as a form of treatment. |
4. Blood Sugar
Why it matters: About one in 10 Americans has diabetes, which is diagnosed from a blood sugar (fasting blood glucose) test. More than one in three Americans has prediabetes and live without awareness of their status. Prediabetes typically progresses to Type 2 diabetes, which becomes more difficult to treat with diet and exercise alone. Often, prediabetes does not exhibit any symptoms which is why a blood sugar test is valuable.
What's normal:
| Results | Fasting Blood Glucose |
| Normal | <100 mg/dL |
| Prediabetes | 100-125 mg/dL |
| Diabetes | 126 mg/dL or higher |
*Numbers according to the American Diabetes Association
How to improve: A healthy, carbohydrate-controlled diet, regular exercise, losing excess weight and quitting smoking are all positive steps you can take to better control or prevent diabetes. If those aren't successful, your healthcare provider might recommend insulin therapy as a form of medication treatment.
Many health conditions that lead to even more serious problems, such as heart disease and stroke, don't exhibit obvious symptoms. That's why it's so important to be proactive about your health and take care of your body through a healthy diet and regular exercise. Schedule yearly checkups with your healthcare provider and, if test results indicate a problem, develop a plan to get back on track. Your future body will thank you.
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