Cardiovascular disease is the leading cause of death worldwide, yet the vast majority of its risk factors produce no symptoms until a heart attack or stroke occurs. The good news: five measurable numbers give you a remarkably clear window into your cardiovascular health - and every one of them can be checked, tracked, and improved with the right lifestyle changes.
Number 1: Blood pressure. The gold-standard target is below 120/80 mmHg. High blood pressure (hypertension) silently damages arteries, the heart, kidneys, and brain over years - earning it the name 'the silent killer'. The World Health Organisation estimates that raised blood pressure causes 7.5 million deaths annually, more than any other single risk factor. Check yours at home regularly and use our Blood Pressure Checker to interpret your readings.
“Number 1: Blood pressure. The gold-standard target is below 120/80 mmHg. High blood pressure (hypertension) silently damages arteries, the heart, kidneys, and brain over years - earning it the name 'the silent killer'. The World Health Organisation estimates that raised blood pressure causes 7.5 million deaths annually, more than any other single risk factor. Check yours at home regularly and use our Blood Pressure Checker to interpret your readings.”
Number 2: Cholesterol ratios. Total cholesterol below 5.0 mmol/L is the NHS general target, but the ratio of LDL (low-density lipoprotein, the harmful kind) to HDL (high-density lipoprotein, the protective kind) tells a more complete story. A total/HDL ratio below 4 is considered healthy. Triglycerides below 1.7 mmol/L are also desirable. Diet rich in oily fish, nuts, and soluble fibre, combined with regular aerobic exercise, can shift these numbers meaningfully without medication.
Number 3: Fasting blood glucose and HbA1c. Chronically elevated blood sugar damages the endothelium (the inner lining of blood vessels) and accelerates atherosclerosis - plaque build-up in arteries. Even prediabetes carries meaningful cardiovascular risk. A fasting glucose below 5.6 mmol/L and HbA1c below 42 mmol/mol are the targets. Small improvements in blood sugar control translate directly into reduced heart disease risk.
Number 4: Waist circumference. Abdominal fat - particularly visceral fat packed around your organs - is a stronger predictor of heart disease and metabolic syndrome than BMI alone. The NHS targets are: under 94 cm (37 inches) for men and under 80 cm (31.5 inches) for women. Each 5 cm above these thresholds adds approximately 10% to cardiovascular risk. Waist circumference is easy to measure at home and responds well to exercise and dietary improvements.
Number 5: Resting heart rate. A lower resting heart rate generally signals better cardiovascular fitness. The normal range is 60-100 bpm, but most fit adults sit in the 55-75 range. Athletes often have resting heart rates in the 40s - a sign of cardiac efficiency. A consistently elevated resting rate above 80-85 bpm is associated with higher cardiovascular mortality, independent of other risk factors. Track it first thing in the morning over several weeks to see your true baseline.
The crucial point about all five numbers is that they are modifiable. Regular aerobic exercise, a whole-food diet low in ultra-processed foods, adequate sleep (7-9 hours), stress management, and not smoking can move all five in the right direction simultaneously. Start by knowing where you stand, then work on improving one number at a time.