Know Your Numbers: What They Mean for Your Heart Health ❤️

When it comes to looking after your heart and reducing your risk of heart disease, it's helpful to know your numbers. These markers—like blood pressure, cholesterol, HbA1c, and waist measurement—offer a helpful snapshot of how well your heart and blood vessels are doing. Knowing your numbers puts you in a stronger position to make informed choices and take positive steps towards better health, one small change at a time. Let’s explore what these numbers mean, why they matter, and how you can begin to manage them.

1. Blood Pressure: The Silent Indicator

📍 What it is: The force of your blood pressing against the walls of your arteries.

📊 Ideal number: Around 120/80 mmHg

📉 Why it matters: High blood pressure (also known as hypertension) can quietly cause damage over time. It’s a major risk factor for heart disease, stroke, and kidney issues—often without any warning signs.

💡 How to manage it:

- Use less salt in cooking

- Stay active in a way that feels good to you

- Find simple ways to reduce stress- Aim for a healthy weight

- Follow medical advice if medication is needed

2. Cholesterol: Finding the Right Balance

📍 What it is: A waxy, fat-like substance in your blood. Your body needs some cholesterol, but too much of the wrong kind can be harmful.

🩺 Key markers to know:

- Total cholesterol: ideally under 5 mmol/L

- LDL (bad) cholesterol: ideally under 3 mmol/L

- HDL (good) cholesterol: above 1.2 mmol/L (women) / 1.0 mmol/L (men)

- Triglycerides: ideally under 1.7 mmol/L

📉 Why it matters: If there’s too much LDL cholesterol in your blood, it can build up in your arteries and make them narrower—raising your risk of heart attacks or strokes.

💡 How to manage it:

- Choose heart-friendly fats (like olive oil, avocado, nuts, and seeds)- Eat more fibre-rich foods such as oats, lentils, fruit, and veg- Reduce processed and fried foods- Get moving in ways you enjoy—walking, dancing, gardening all count

3. HbA1c: Your Blood Sugar Snapshot

📍 What it is: A blood test that shows your average blood sugar levels over the past two to three months.

📊 Healthy range:

- Under 42 mmol/mol (for those without diabetes)

- 42–47 mmol/mol may suggest prediabetes

- 48 mmol/mol or above indicates diabetes

📉 Why it matters: Raised blood sugar over time can damage blood vessels and increase the risk of heart disease, stroke, and circulation issues.

💡 How to manage it:

- Choose wholegrain options over refined carbs

- Be mindful of portions and sugary snacks

- Find regular movement that fits into your day

- Work on steady, realistic eating habits—nothing extreme

4. Waist Measurement: A Simple but Powerful Indicator

📍 What it is: A measure of abdominal fat, taken around your waist (just above your hip bones).

📏 Healthy range:

- Women: Less than 80 cm (about 31.5 inches)

- Men: Less than 94 cm (about 37 inches)

📉 Why it matters: Carrying more weight around your middle—especially if it’s deep, visceral fat—can raise your risk of heart disease, type 2 diabetes, and stroke. Even if your weight seems “normal,” a higher waist measurement may still signal increased risk.

💡 How to manage it:

- Aim for balanced meals with plenty of fibre and lean protein

- Limit sugary drinks and snacks

- Build more movement into your day, even in short bursts

- Prioritise good sleep and stress management—both can influence belly fat

Taking the First Step

If you’re not sure what your numbers are, that’s perfectly okay. A good place to start is by booking a free NHS Health Check (if you're aged 40–74 and not already diagnosed with a heart or metabolic condition). It’s a simple check that gives you valuable insights—and peace of mind.

At Farthing Health, I support people who are ready to take small, sustainable steps towards better health. Together, we focus on understanding your body, building confidence, and creating habits that last.

💬 If you're curious about your heart health, or want to feel more in control of your wellbeing, I’m here to help. Let’s talk about where you are now—and where you’d like to be. Book a complimentary health coaching session.