IIf you’re asked to tell a few fun facts about yourself, you probably won’t rattle off your blood pressure or cholesterol levels (even if your “good” cholesterol is, well, really good). But you should have a solid idea of what those numbers are, experts say. Why? “The old adage that prevention is better than cure is absolutely true,” says Josh Septimus, M.D., an internist at Houston Methodist Hospital. A small number of conditions, including heart disease and metabolic disorders, cause tremendous suffering. “If we can identify a few things that will help us prevent these diseases, that’s very worth your time.”
This means you do not need to know everythingFor example, experts criticize full-body health scans that claim to detect early signs of problems like cancer. And while it’s certainly possible to track and analyze your health data through smartwatches and other devices, you won’t necessarily gain much by doing so. Septimus’ patients sometimes “get lost in some random number,” he says – and when that happens, he draws their attention back “to what’s important.”
Here’s a look at the seven metrics everyone should know about their own health.
Your waist circumference
Septimus always tells medical students that if he had only one measurement to predict how much medical problems they would suffer, it would be waist circumference, which indicates the amount of fat around the middle of the body. If your waist circumference is over 35 inches for women and 40 inches for men, your risk of heart disease, type 2 diabetes and other metabolic problems increases.
This is a much more useful metric than BMI, he says – a notion supported by research. It provides a more accurate estimate of belly fat, which predicts disease risk. In addition, BMI – which is calculated using height and weight – does not take into account factors such as muscle mass.
To find your waist measurement, place a tape measure around your abdomen, right next to your belly button. Make sure you’re standing upright, and measure after you exhale. “Know your number, and if it’s too big, try to make it smaller,” Septimus says. He regularly tells his patients that he doesn’t care what the scale says—that number can be affected by new muscle mass, for example—but he likes to challenge them to lose 1 to 2 inches from their waist in six months. “If you go to the gym and your waist measurement goes down, it’s working,” he says. “If your waist measurement doesn’t change, it’s not working,” and in that case, it’s time to rethink your strategy, ideally with the help of a doctor.
Your cholesterol profile
You should always keep track of your total cholesterol, your HDL (high-density lipoprotein) cholesterol and your LDL (low-density lipoprotein) cholesterol. That’s why Sam Setareh, MD, a cardiologist at Cedars-Sinai Medical Center and a senior clinical investigator at the National Heart Institute, runs lipid profiles on his patients at least once a year. He repeats the tests every three to six months if someone has elevated levels that work to lower. LDL, he adds, is the most important level: “It tells you the patient’s risk of developing coronary artery disease, or atherosclerosis,” also known as arteries clogged with plaque. (Not every doctor does this automatically, so you may need to ask for a profile if it’s been a while.)
Read more: What to do if your high cholesterol is genetic?
Many people with high LDL are prescribed medications like statins, but it depends on factors like your personal risk level. As the U.S. Centers for Disease Control and Prevention points out, you may be prescribed a medication if your LDL level is 190 mg/dL or higher, or if you’re between 40 and 75 years old, have diabetes, or are at high risk for heart disease or stroke and have an LDL level of 70 mg/dL or higher.
Your blood pressure
When you have high blood pressure, your heart has to work harder to pump blood—which over time can damage blood vessel walls and lead to atherosclerosis. As Septimus points out, high blood pressure can trigger complications like heart attack and stroke, while also damaging organs like your brain and kidneys. That’s why it’s so important to check your blood pressure at least once a year, and more often if you’re at higher risk due to factors like age, family history, and obesity.
According to the American Heart Association, normal blood pressure is below 120/80 mmHg. How your doctor treats high blood pressure will depend on your individual circumstances. If you’re 35 and have slightly elevated numbers, Septimus says you’ll likely be instructed to make lifestyle changes. But if you’re 60 and your father died of a heart attack, you’re much more likely to start taking medication. “We have dozens of blood pressure medications, many of which are dirt cheap,” he says. “We can use them safely to reduce heart attacks and strokes.”
Your blood sugar
There are a few basic ways doctors can measure blood sugar, but most rely on a hemoglobin A1C (HbA1C) test. “It’s a pretty crude tool and it doesn’t tell the whole story, but it’s usually the best number,” Septimus says. The test averages blood sugar over the past two to three months and is used to diagnose type 2 diabetes and prediabetes. If your A1C is between 5.7% and 6.4%, you meet the criteria for prediabetes. If your A1C is 6.5% or higher, you’re diagnosed with type 2 diabetes. In that case, your doctor may recommend lifestyle changes or prescribe medications such as metformin.
You should have your A1C tested annually if you’re over 45, or if you’re younger but are overweight or have risk factors such as a sedentary lifestyle or a parent or sibling with diabetes. People with diagnosed diabetes typically get tested at least twice a year, depending on where they are in their treatment.
Your basal metabolic rate
It’s easy to confuse basal metabolic rate (BMR) with the other three-letter acronym that starts with B: BMI. But the two numbers are quite different. Your BMR measures the minimum amount of energy your body needs to function at rest. “It’s the fuel your body burns to stay alive every day,” says Farhan Malik, MD, medical director at Atlanta Innovative Medicine. Knowing your BMR can help you determine whether you’re eating enough to meet your body’s basic needs, he explains. That way, you can make sure changes to your diet and exercise routine are safe and sustainable.
Many online calculators can determine your BMR if you input your age, height, weight and gender. For example, a 30-year-old woman who is 5’5″ and weighs 130 pounds would have a BMR of about 1,300 calories per day. “If she works out a few times a week, she’ll want to consume more of that to avoid fatigue and maintain her muscle,” Malik says. “But without knowing her BMR, she wouldn’t have a frame of reference to set an appropriate calorie goal.” This insight, he adds, helps you know what your body really needs to thrive each day.
From mid-30s: your grip strength
Grip strength – or how much strength you have in your hands and forearms – is important. “It’s a good predictor of a person’s future functionality as they age,” says Setareh. Having strong hands means you can open jars, swing a pickleball racket, lift heavy objects and catch yourself when you fall. But research suggests that weak grip strength is linked to diabetes, heart disease and cognitive decline, as well as a higher risk of death and a poorer quality of life.
Setareh recommends that starting in your mid- to late 30s, you ask your doctor or physical therapist to measure your strength at your annual physical exam. Typically, the test involves squeezing a dynamometer, a device that measures force. If your grip strength could be improved, your doctor will suggest a plan for specific exercises you can do at home — like squeezing a tennis ball for 10 minutes twice a day — in addition to weight training and resistance training, Setareh says.
If you are over 60: your vitamin D level
As we age, our body’s ability to convert sunlight into vitamin D declines. That’s why Dr. Meghan Garcia-Webb, an internist in Wellesley Hills, Massachusetts, checks her patients’ vitamin D levels annually once they turn 60. She does the same for adults who have darker skin (melanin can interfere with vitamin D synthesis) or live in areas that don’t get much sunlight (like the Northeast during cloudy winters). It’s also important to get tested regularly if you’re overweight, “because vitamin D is a fat-soluble vitamin,” she says. “It’s kind of secreted in that fatty tissue.”
Why the focus on vitamin D? First of all, it plays an important role in strengthening bones and helping to prevent osteoporosis. It can also boost the immune system. While Garcia-Webb typically treats mild to moderately low levels with an over-the-counter supplement, people with particularly low levels need a high-dose prescription pill.
