Know your numbers: The four health metrics everyone should track

You can track everything about yourself—from the amount of REM sleep you get to the number of hours you spend online. But for long-term health, what metrics matter the most to your doctors?

“The four health metrics we focus on in preventive health are the ones we check at your annual physical exam: blood pressure, cholesterol, fasting blood sugar, and body mass index,” says Dr. Mona Sedghian, an internal medicine physician with Hoag Medical Group. “Taken together, these four numbers help paint a picture of your health risks and long-term wellness.”

That's because these numbers hint at issues that might be brewing, such as heart disease or cholesterol build-up. Addressing these issues early is key to proactive health management and intervention.

“By establishing baselines, you and your physician can develop a personalized lifestyle plan to help reduce your risk of chronic illness,” Dr. Sedghian says.

Why blood pressure matters

Blood pressure measures the force of blood against your artery walls, with an ideal reading below 120/80 mmHg. As we age, our blood vessels naturally begin to stiffen and lose elasticity, elevating pressure in the arteries. Left untreated, high blood pressure, also known as hypertension, can lead to life-threatening complications such as kidney damage, heart failure, stroke and heart attack.

According to the American Heart Association (AHA), nearly 47% of adults have high blood pressure. Measuring yours can help determine whether lifestyle changes or medications are working—or what additional changes you might need to consider for your long-term health.

Why cholesterol matters

High LDL or “bad” cholesterol promotes atherosclerosis, the narrowing of arteries that can eventually restrict blood flow and increase the risk of a sudden life-threatening rupture. For most people, the goal is total cholesterol under 200 mg/dL and LDL under 100 mg/dL.

The negative effects of high cholesterol are well-known and researched—as is the medication used to fight it. For 40 years, statins have been prescribed to lower cardiovascular event risk by 25%.

"Statins do not just lower LDL, they reduce inflammation in blood vessels and significantly cut the risk of heart attack and stroke in higher-risk patients,” Dr. Sedghian says. “That is why your doctor may recommend taking statins for the long haul. Working with your doctor to track your cholesterol over time will allow you to find a regimen that works for you.”

Why fasting blood sugar matters

Fasting blood sugar measures how your body processes glucose after you’ve gone at least eight hours without food, with a healthy target under 100 mg/dL. Readings between 100 and 125 mg/dL signal prediabetes, while anything higher points to diabetes. Armed with these metrics, your doctor can watch for warning signs that you might be on the path toward developing diabetes—a chronic health condition that puts you at increased risk of heart disease, kidney disease, cancer, and dementia.

“Prediabetes is a reversible warning sign, so your doctor will want to measure your blood glucose levels every year,” Dr. Sedghian says. “With lifestyle changes, you can lower your risk of progressing to type 2 diabetes by roughly 50% and even return your blood sugar levels to a normal range.”

In many cases, modest lifestyle changes—such as losing 10 to 14 pounds and getting at least 150 minutes of brisk walking or similar activity a week—can help your body shift course away from diabetes. This is why it is so important to measure blood glucose at least every year.

Why body mass index (BMI) matters

Rounding out the picture of your health is your body mass index (BMI), a screening tool that uses your height and weight to estimate weight-related health risk. A healthy range generally falls between 18.5 and 24.9.

“BMI alone does not tell the whole story, but taken together with blood pressure, cholesterol and fasting glucose, it is a good metric to help determine a person’s risk of chronic conditions like heart disease and metabolic syndrome,” Dr. Sedghian says. “Having a clear, trackable view of your cardiovascular and metabolic health gives you and your doctor a roadmap to long-term health.”

There are a lot of health metrics out there. The ones that matter most, according to Dr. Sedghian, are those that inspire you to take control of your health.

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