Heart & Metabolic Health
The numbers that matter most — and what to do about them
Heart disease is still the leading cause of preventable death worldwide. Most of its risk factors are modifiable. This chapter gives you the key numbers to know, what they mean, and what to do about them — before there's a problem.
Blood pressure — the most important number you're not checking
High blood pressure is called the 'silent killer' because it has no symptoms until serious damage has occurred. The optimal target — below 120/80 mmHg — applies to all adults regardless of sex.
The biggest lifestyle levers: regular aerobic exercise (can reduce it by 5–8 points), reducing processed food and sodium, increasing potassium-rich foods, reducing alcohol, and managing chronic stress.
If lifestyle changes aren't enough, medication is safe, effective, and worth taking.
The 7 Numbers That Reveal Your Metabolic Health
Ask for these at your next health checkup:
| Marker | Target | Why it matters |
|---|---|---|
| HbA1c | Below 5.7% | Your average blood sugar over 3 months. The single most useful diabetes screening test. Pre-diabetes is 5.7–6.4% — fully reversible with lifestyle change. |
| ApoB | Below 80 mg/dL (ideal) | Counts all the 'bad' cholesterol particles in your blood. More accurate than LDL cholesterol alone. Not on standard panels — ask for it specifically. |
| LDL Cholesterol | Below 100 mg/dL | Standard cholesterol measure. Useful but incomplete. Elevated LDL strongly associated with artery disease. |
| Triglycerides | Below 150 mg/dL | Fat in the blood. High levels driven by refined carbs and alcohol. Responds rapidly to dietary changes. |
| hs-CRP | Below 1.0 mg/L | A marker of whole-body inflammation. Raised by poor diet, sleep deprivation, obesity, and chronic stress. |
| Waist Circumference | Men <94cm / Women <80cm | Belly fat is more dangerous than fat elsewhere. A simple tape measure gives you one of the most useful metabolic health indicators. |
| Fasting Insulin | Below 10 mIU/L | Rises before blood sugar does — making it an early warning for insulin resistance. Not on standard panels — request it specifically. |
Key Takeaway
Know your numbers: HbA1c, ApoB, blood pressure, waist circumference. Most heart disease risk is modifiable through lifestyle.
Connections
Exercise & Recovery
Regular aerobic exercise can reduce blood pressure by 5–8 points — one of the most effective available interventions.
Food & Nutrition
Blood sugar, triglycerides, and inflammation all respond rapidly to dietary changes.
Longevity — Slowing Biological Ageing
Blood pressure control is as impactful as any pharmacological longevity intervention currently available.