Know your numbers
Do you know your current BMI, cholesterol levels, blood sugar, or blood pressure? These numbers are more than just figures—they are vital indicators of your overall health.
Shockingly, over 6 million people in the UK have high blood pressure and don’t even know it. Without awareness of these critical health markers, you could unknowingly be at risk for serious conditions like cardiovascular disease, stroke, or type 2 diabetes.
Every day, 350 people in the UK suffer from a stroke or heart attack that could have been prevented. By knowing your numbers and understanding what’s happening inside your body, you can take steps to prevent these life-threatening conditions from developing.
What health indicators do I need to know?
Blood pressure
Blood pressure is the force exerted by circulating blood on the walls of blood vessels. It's a vital sign that provides important information about cardiovascular health. Blood pressure is typically measured in millimetres of mercury (mmHg) and is recorded as two numbers:
Systolic pressure: The top number represents the pressure in the arteries when the heart beats and pumps blood.
Diastolic pressure: The bottom number indicates the pressure in the arteries when the heart is at rest between beats.
Gold standard:120/80 mm Hg
If it’s too high (more than 140/90) your heart works harder. High blood pressure can damage your arteries over time which disrupts proper blood flow to your heart or brain and can trigger a heart attack or stroke.
Cholesterol and blood lipids
Cholesterol is a type of fat (lipid) found in your blood. It is essential for building healthy cells and producing hormones and vitamin D. Cholesterol is carried through your bloodstream by proteins, forming a structure known as a lipoprotein. There are two main types of cholesterol:
Low-Density Lipoprotein (LDL): Often referred to as "bad" cholesterol, LDL can lead to the buildup of plaque in the arteries, which can narrow and harden them. This condition, known as atherosclerosis, increases the risk of heart attack, stroke, and other cardiovascular diseases.
High-Density Lipoprotein (HDL): Known as "good" cholesterol, HDL helps remove LDL cholesterol from the arteries and transport it back to the liver, where it can be processed and eliminated from the body. Higher levels of HDL are associated with a lower risk of heart disease.
In addition to these, there are other types of lipids, such as triglycerides, which are another form of fat in the blood. High levels of triglycerides can also contribute to the hardening and narrowing of arteries.
Gold standard
- Total blood cholesterol lower than 5mmol/L
- LDL cholesterol less than 3mmol/L
- HDL cholesterol greater than 1mmol/L
- Triglycerides – should be under 2.3mmol/L
| mmol/L | mg/dL | |
| Total (serum) cholesterol | below 5.0 | below 193 |
| Non-HDL cholesterol | below 4.0 | below 155 |
| LDL cholesterol | below 3.0 | below 116 |
| HDL cholesterol | above 1.0 for a man above 1.2 for a woman (ideally around 1.4. Very high levels may not give extra protection) |
above 39 for a man above 46 for a woman |
| TC:HDL ratio | Above 6 is considered high risk - the lower this figure is the better | Above 6 is considered high risk - the lower this figure is the better |
BMI – Body Mass Index
Body Mass Index (BMI) is a numerical value calculated from height and weight. BMI helps to assess whether an individual has a healthy body weight, underweight, overweight, or obesity, which can indicate potential health risks.
BMI = Height (m)2 / Weight (kg)
Gold Standard: 18.5-24.9
BMI is a useful tool but has its limitations as it doesn’t differentiate between muscle and fat or fat distribution. Athletes for example often have a higher proportion of muscle compared to fat which weighs more but is metabolically beneficial. Therefore, other techniques might be necessary to gauge potential health risks related to body weight.
| Gold Standard | Men | Women |
| Waist Circumference | Less than 40 inches (102 cm) | Less than 35 inches (88 cm) |
| Body fat percentage | 10-20% | 20-30% |
A high waist circumference or body fat percentage is associated with a higher risk of heart disease, type 2 diabetes, and other metabolic conditions.
Blood glucose
Blood glucose, commonly referred to as blood sugar, is the amount of glucose (a type of sugar) present in the blood. Glucose is the primary source of energy for the body's cells, and it comes from the food we eat particularly carbohydrates. After eating, the body breaks down carbohydrates into glucose, which is then absorbed into the bloodstream.
How blood glucose is regulated:
The level of glucose in the blood is regulated by the body to ensure that cells have a steady supply of energy. Two key hormones produced by the pancreas play a vital role in this regulation.
Insulin: This hormone lowers blood glucose levels by helping glucose enter the cells, where it can be used for energy or stored for later use.
Glucagon: When blood glucose levels are too low, glucagon signals the liver to release stored glucose into the bloodstream.
Gold standard:
- Fasted (not eaten for 8-12 hours) – 4 to 5.9mmol/L
- Postprandial (90 minutes after eating) - under 7.8mmol/L
| Target levels by type | Upon waking | Before meals (pre-prandial) | At least 90 minutes after meals (post prandial) |
| Non-diabetic* | 4.0 to 5.9 mmol/L | Under 7.8 mmol/L | |
| Type 2 diabetes | 4 to 7 mmol/L | Under 8.5 mmol/L | |
| Type 1 diabetes | 5 to 7 mmol/L | 4 to 7 mmol/L | 5 to 9 mmol/L |
| Children w/ type 1 diabetes | 4 to 7 mmol/L | 4 to 7 mmol/L | 5 to 9 mmol/L |
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 the organs in your body, while also damaging nerves and blood vessels.
How to find out what your vital health indicators are?
Blood pressure
There are many ways you can check your blood pressure. You can go to your local pharmacy for a free blood pressure check, call your GP surgery or take it yourself at home with a blood pressure monitor. Blood pressure monitors can be bought from pharmacies, big retailers and online.
Cholesterol
To find out your cholesterol levels you will need to get a blood test done. This can be done via the NHS if you are over 40 or your GP has a concern regarding your cholesterol levels, or it can be done privately through companies such as Nuffield Health or BUPA. If you don’t have the financial capacity to go privately then there is a cheaper option. In many pharmacies cholesterol testing kits are available to buy for around £10-15, these aren’t going to be as accurate but will give you a rough idea of what your total cholesterol levels are.
BMI/Waist circumference/Body fat
Calculating your BMI requires a scale, a measuring tape and a BMI calculator online. Input the data and voila! To measure waist circumference, wrap a tape measure around your abdomen at the level of your navel. To determine your body fat percentage there are now smart scales which use electrical impulses that pass through the body to determine your body fat percentage and often link up to an app on your phone. Callipers are also another way to determine body fat percentage, however, this can be less accurate and difficult to do.
Blood glucose
Blood glucose levels can be established through a blood test done in a healthcare setting, a finger prick test which can be bought from pharmacies, or a blood glucose monitor that is attached to your upper arm and links to your phone to give you real-time data, such as the Freestyle Libre Sensor which can be bought online. To test fasting blood glucose level don’t eat for 8-12 hours before testing. For post-prandial blood glucose levels, test 90 minutes after eating.
How can each area be improved?
Improving blood pressure, cholesterol, BMI, and blood glucose levels involves adopting a combination of healthy lifestyle changes, dietary adjustments, and regular physical activity. Here are some specific strategies to help improve each of these health indicators followed by changes that can improve all the health indicators.
Improving blood pressure
| Dietary | Exercise | Stress Management | Supplements |
| DASH - Dietary Approaches to Stop Hypertension diet, which emphasises fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. | Regular physical activity. Exercise helps strengthen the heart and improve blood circulation | Practice relaxation techniques | Black Garlic |
| Reduce sodium intake - less than 2,300 mg of sodium per day | Brisk walking, swimming or cycling | Deep breathing, meditation or yoga | Marine Magnesium |
| Increase potassium intake - bananas, potatoes, and leafy greens to help balance sodium levels | For at least 150 minutes per week | Vitamin D3 |
Improving cholesterol levels
| Dietary | Exercise | Supplements |
| Reduce intake of saturated fats found in red meat and full-fat dairy products | Aim for at least 30 minutes of moderate to vigorous aerobic activity most days of the week. | Metabolic Gold - Good alternative to statins which can result in unpleasant side effects. |
| Avoid trans fats, often found in processed and fried foods, as they raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol. | Cycling, running, rowing, HIIT workout class. Something that raises your heart rate and makes it harder to breathe. | Omega 3 – Helps inflammation too. |
| Increase fibre intake, particularly soluble fibre to reduce LDL cholesterol. Include oats, beans, lentils, and fruits like apples and pears. | Exercise can help improve cholesterol levels by raising HDL and lowering LDL cholesterol | Plant sterols |
| Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil to help raise HDL cholesterol. | Psyllium Husk |
Improving BMI
| Dietary | Exercise | Sleep | Behavioural Changes | Supplements |
| A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. | Aerobic exercises (like walking, running, or swimming) | Aim for 7-9 hours per night. | Track your food intake – This can be done via apps on your phone. | Metabolic Gold |
| Avoid processed foods, sugary drinks, and high-calorie snacks. | Strength training (like weightlifting or resistance exercises). These activities help burn calories and build muscle, which can improve body composition. | Manage stress – Journalling, meditation, yoga, and therapy. | Set realistic weight loss goals, aiming for a gradual reduction of 1-2 pounds per week. | Green tea – At least 3 cups a day. |
Improving blood glucose levels
| Dietary | Exercise | Monitoring | Supplements |
| Focus on low glycemic index (GI) foods that release glucose slowly into the bloodstream - whole grains, legumes, and non-starchy vegetables. | Regular physical activity improves insulin sensitivity, allowing your cells to use glucose more effectively. | If you have diabetes or are at risk, regularly monitor your blood glucose levels to keep them within the target range. | Metabolic Gold |
| Limit intake of refined carbohydrates and sugars. | Aim for at least 150 minutes of moderate aerobic exercise per week. | Magnesium | |
|
Eat balanced meals that include a mix of protein, healthy fats, and fibre to help stabilise blood sugar levels. |
Plus, strength training exercises – Muscle mass helps with glucose regulation. |
Fenugreek |
Overall tips to improve all health indicators
- Follow a healthy Mediterranean diet.
- Engage in regular exercise - Including both aerobic exercise and strength training.
- Weight management
- Quit smoking
- Limit alcohol
- Stress management – Journalling, meditation, yoga, therapy.
- Sleep – 7 to 9 hours a night.
Additional health indicators that are good to know
Resting Heart Rate (RHR)
RHR is the number of heart beats per minute while at rest. It is a good indicator of overall cardiovascular fitness. A lower RHR often indicates better cardiovascular condition.
Gold standard: 60–100 beats per minute (bpm) (Adults)
Vitamin D levels
Vitamin D is essential for bone health, immune function, and overall well-being.
Gold standard: 20–50 ng/mL (Some experts suggest higher, up to 60 ng/mL)
Bone density (T-score)
Low bone density can lead to osteoporosis, increasing the risk of fractures.
Gold standard: T-score > -1.0 (Normal)
Kidney function (eGFR)
The estimated glomerular filtration rate (eGFR) indicates how well your kidneys are filtering blood. Poor kidney function can lead to chronic kidney disease.
Gold Standard: eGFR: ≥ 90 mL/min/1.73m² (Normal)
Thyroid function (TSH/T4/T3)
The thyroid helps regulate the body’s metabolism, growth, mood and hormonal balance. If these hormones are too high or too low this can cause unpleasant symptoms ranging from constipation to diarrhoea or weight gain to weight loss.
| Thyroid Hormone | From | To | Unit |
| TSH | 0.4 | 4.5 | Micro unit/ millilitre = ulU/mL |
| T4 | 10 | 24 | Picomole/Litre = pmol/L |
| T3 | 4 | 7.8 | Picomole/Litre = pmol/L |
VO2 Max
The maximum amount of oxygen your body can utilise during intense exercise. VO2 max is a key indicator of cardiovascular fitness.
Gold standard: Varies by age and gender but higher numbers indicate better fitness.
Typical VO2 Max fitness scores for men by age group:
| Males | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70-79 |
| Superior | 55.4 | 54 | 52.5 | 48.9 | 45.7 | 42.1 |
| Excellent | 51.1 | 48.3 | 46.4 | 43.4 | 39.5 | 36.7 |
| Good | 45.4 | 44 | 42.4 | 39.2 | 35.5 | 32.3 |
| Fair | 41.7 | 40.5 | 38.5 | 35.6 | 32.3 | 29.4 |
| Poor | <41.7 | <40.5 | <38.5 | <35.6 | <32.3 | <29.4 |
Typical VO2 Max fitness scores for women by age group:
| Females | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70-79 |
| Superior | 49.6 | 47.4 | 45.3 | 41.1 | 37.8 | 36.7 |
| Excellent | 43.9 | 42.4 | 39.7 | 36.7 | 33 | 30.9 |
| Good | 39.5 | 37.8 | 36.3 | 33 | 30 | 28.1 |
| Fair | 36.1 | 34.4 | 33 | 30.1 | 27.5 | 25.9 |
| Poor | <36.1 | <34.4 | <33 | <30.1 | <27.5 | <25.9 |
Speak to our expert pharmacists today
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Charlotte Parker-Lennox
Charlotte is a pharmacist with 6 years of experience working in retail pharmacy and integrated urgent care (IUC) alongside nurses, paramedics and doctors. She has changed the direction of her career to support people with a holistic approach to wellness by treating the root cause of your health concerns. She enjoys an outdoor challenge, completing marathons and cycling adventures around the UK.
