The health numbers to know and the ones to ignore, from Saga, 2026 01 11
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Colin Howard
Jan 11, 2026, 10:03:23 AMJan 11
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Greetings,
Interesting, not sure I understand all the data.
As we get older, our health stats can flag early signs of conditions such as
heart disease and diabetes. We explain which ones matter and which don't.
By Patsy Westcott | Published - 6 Jan 2026
"Lose weight" is a perennial New Year's resolution. And at this time of the
year, most of us can reel off our weight to the nearest pound or kilo. But,
for all our obsession with the number on the scales, it reveals surprisingly
little about our true health.
"We are strangely obsessed with the wrong numbers," says Dr Robert Galloway,
A&E consultant at University Hospitals Sussex NHS Trust and honorary
clinical professor at Brighton and Sussex Medical School.
Dr Galloway points out that weight alone is one of the least useful numbers,
especially in later life. "It does not reveal where fat is stored, how
healthy your heart is, or what is happening inside your blood vessels," he
says.
"Two people can weigh exactly the same and yet have completely different
risks of heart disease, diabetes or dementia. In fact, if you had to forget
one number, weight would be a good place to start."
So, what are the numbers we should know? And how can we best monitor them?
1. Waist-to-height ratio (WHtR)
WHtR measures the amount of fat around your middle and is simple to
calculate. It's a far more reliable metric than weight, or even Body Mass
Index (BMI), which is useful for populations but less helpful for
individuals.
Why?
"Fat stored around the abdomen, so-called visceral fat, drives inflammation,
insulin resistance and cardiovascular disease, so, unlike BMI, it reflects
real risk," explains Dr Galloway. It's part of a cluster of linked risk
factors (others being cholesterol, BP and blood glucose) associated with a
higher risk of heart disease, stroke and type-2 diabetes.
How?
Wrap a tape measure around your waist (midway between the ribs and hips)
just above your belly button. Divide that number by your height, sticking to
either centimetres or inches for consistency.
The crucial number
Less than half your height.
Waist-to-height ratio What it means
0.4, 0.49
Healthy range
0.5, 0.59
Higher risk of health problems
0.6-plus
Highest risk of health problems
2. Blood pressure (BP)
One in two strokes and heart attacks are linked to high BP or hypertension,
which is the force of blood pushing against your artery walls as your heart
pumps it around your body.
BP is measured by two numbers: systolic (top number, the pressure in your
arteries as your heart beats) and diastolic (bottom number, the pressure in
your arteries between beats).
Why?
"High blood pressure often has no symptoms, so the only way to identify it
is to measure it," says Dr Pauline Swift, Chair of Blood Pressure UK.
"That's because uncontrolled blood pressure quietly damages your arteries
and organs over time, increasing the risk of heart attack, stroke, heart
failure and kidney disease."
How?
"You can get an accurate check at your GP surgery or at many community
pharmacies and for most people these are good options," says Dr Swift. "This
is one number where home monitoring can be even better, because it reflects
your usual day-to-day blood pressure rather than a single reading taken when
you might be feeling rushed or anxious.
"Choose a clinically validated monitor, ideally an upper-arm device, as
wrist monitors are more prone to error. Make sure the cuff fits properly,
sit quietly for five minutes, keep your arm supported at heart level, then
take two readings a minute apart and record the average."
The crucial number
The ideal is under 120/80. High blood pressure is over 140/90 mmHg (or
135/85 mmHg measured at home). For over-80s, the ideal blood pressure is
below 150/90 (145/85 at home).
Note that if you have a condition that affects your pulse, such as
atrial fibrillation, or a vascular condition that affects the blood vessels,
home monitoring may not be accurate. Ask your GP or pharmacist for advice.
BP reading (mmHg) What it means
90/60, 120/180
Ideal
120/80, 140/90
Pre-high BP / "high-normal"
140/90-plus (135/85-plus at home)
High BP, highest risk
90/60 or lower
Low BP, usually not serious but may cause symptoms
3. Non-HDL cholesterol
"Total cholesterol is a blunt measure of the health of your heart and blood
vessels," says Dr Galloway.
"Non-HDL (non-high density lipoprotein) cholesterol on the other hand, which
captures all the harmful particles that cause atherosclerosis, gives a
clearer picture of long-term cardiovascular risk."
Why?
Non-HDL is the sum total of all the "bad" types of cholesterol, together
with other artery-clogging particles. It is now considered a more useful
measure of "bad" cholesterol than LDL (low-density lipoprotein) alone.
"Too much non-HDL can lead to a build-up of fatty deposits inside the walls
of the blood vessels," explains Emily McGrath, senior cardiac nurse at the
British Heart Foundation. "This can lead to a narrowing of the blood vessels
and increases the risk of a heart attack or stroke."
How?
"Ask your GP or practice nurse for a simple blood test. If you're aged
40-74, cholesterol is checked as part of the NHS Health Check every five
years," says McGrath.
"We don't recommend home cholesterol testing kits, as accurate results
require a high-quality blood sample and professional interpretation."
Type of cholesterol What it means
Total cholesterol
5 mmol/L or below
Non-HDL cholesterol
4 mmol/L or below
LDL cholesterol
3 mmol/L or below
HDL cholesterol
?1 mmol/L (men), ?1.2 mmol/L (women)
Total cholesterol:HDL ratio
6 or below
Cholesterol: Need to know
Cholesterol is a natural fatty substance in your blood. It's produced in the
liver and also found in some foods. Having too much cholesterol in your
blood can increase the risk of a heart attack and stroke.
When cholesterol and proteins in your blood naturally combine, they're
called lipoproteins. High density lipoprotein or HDL is good for your
health; low density lipoprotein is bad. HDL gets rid of the LDL cholesterol
from your blood by taking cholesterol you do not need back to the liver,
where it is broken down and removed from your body.
4. Blood glucose (HbA1c)
HbA1c is a measure of your average blood glucose over the previous two to
three months. It measures how much glucose is attached to haemoglobin, an
iron-rich protein present in red blood cells.
Why?
"HbA1c shows whether you are drifting towards insulin resistance, when the
body makes but is unable to use insulin as it should, years before symptoms
of type-2 diabetes appear," says Dr Galloway. "This is one of our biggest
opportunities to prevent disease rather than react to it."
How?
Ask your GP or pharmacy. Diabetes UK warns that although a finger-prick test
using a home testing kit or data from a continuous glucose monitor may
reveal high blood glucose levels, it won't confirm a diagnosis of diabetes
or pre-diabetes. For that, you need a blood test sent to a laboratory.
HbA1c number What it means
Below 42
Normal (no diabetes)
Below 42
Risk of hypoglycaemia (in diabetes)
42-53
Ideal diabetes control
53-58
Acceptable control
59-75
Review management
Above 75
High, increased risk of complications
Your pharmacy vs home test kits
You don't always need to visit the GP to discover your numbers, says
Professor Claire Anderson, president of the Royal Pharmaceutical Society.
"Community pharmacies are often a convenient and accessible first place to
start a conversation about your health and are increasingly central to
preventive care.
"Many pharmacies provide blood pressure checks and where commissioned
locally, also offer cholesterol and blood glucose testing, helping you
identify issues early so you can seek support."
While home testing kits can raise awareness, Professor Anderson says they
should be used cautiously. "Results vary in quality and reliability and
should never replace professional testing or advice," she explains. "If a
result is high or unexpected, it's important to follow up with a pharmacist
or GP who can interpret the result properly and advise on next steps."
5. And the one that doesn't matter: blood group
Many of us pride ourselves on knowing our blood group, but it doesn't matter
a jot, says Dr Galloway. "Outside of pregnancy, transfusion medicine or very
specific clinical situations, it's almost irrelevant to everyday health," he
says. "It doesn't help prevent disease, guide lifestyle choices or predict
longevity, yet people memorise it proudly while ignoring the numbers that
actually matter.
"The real shift we need to make is cultural: less fascination with
meaningless numbers and more attention to the ones that actually change
outcomes. The goal is not simply to collect data about your health, it is to
remain around and well enough, to care about it."
Colin Howard, living in Southern England, hopes you and your family,
acquaintances and friends are enjoying a peaceful, prosperous and happy
2026.
Interesting, not sure I understand all the data.
As we get older, our health stats can flag early signs of conditions such as
heart disease and diabetes. We explain which ones matter and which don't.
By Patsy Westcott | Published - 6 Jan 2026
"Lose weight" is a perennial New Year's resolution. And at this time of the
year, most of us can reel off our weight to the nearest pound or kilo. But,
for all our obsession with the number on the scales, it reveals surprisingly
little about our true health.
"We are strangely obsessed with the wrong numbers," says Dr Robert Galloway,
A&E consultant at University Hospitals Sussex NHS Trust and honorary
clinical professor at Brighton and Sussex Medical School.
Dr Galloway points out that weight alone is one of the least useful numbers,
especially in later life. "It does not reveal where fat is stored, how
healthy your heart is, or what is happening inside your blood vessels," he
says.
"Two people can weigh exactly the same and yet have completely different
risks of heart disease, diabetes or dementia. In fact, if you had to forget
one number, weight would be a good place to start."
So, what are the numbers we should know? And how can we best monitor them?
1. Waist-to-height ratio (WHtR)
WHtR measures the amount of fat around your middle and is simple to
calculate. It's a far more reliable metric than weight, or even Body Mass
Index (BMI), which is useful for populations but less helpful for
individuals.
Why?
"Fat stored around the abdomen, so-called visceral fat, drives inflammation,
insulin resistance and cardiovascular disease, so, unlike BMI, it reflects
real risk," explains Dr Galloway. It's part of a cluster of linked risk
factors (others being cholesterol, BP and blood glucose) associated with a
higher risk of heart disease, stroke and type-2 diabetes.
How?
Wrap a tape measure around your waist (midway between the ribs and hips)
just above your belly button. Divide that number by your height, sticking to
either centimetres or inches for consistency.
The crucial number
Less than half your height.
Waist-to-height ratio What it means
0.4, 0.49
Healthy range
0.5, 0.59
Higher risk of health problems
0.6-plus
Highest risk of health problems
2. Blood pressure (BP)
One in two strokes and heart attacks are linked to high BP or hypertension,
which is the force of blood pushing against your artery walls as your heart
pumps it around your body.
BP is measured by two numbers: systolic (top number, the pressure in your
arteries as your heart beats) and diastolic (bottom number, the pressure in
your arteries between beats).
Why?
"High blood pressure often has no symptoms, so the only way to identify it
is to measure it," says Dr Pauline Swift, Chair of Blood Pressure UK.
"That's because uncontrolled blood pressure quietly damages your arteries
and organs over time, increasing the risk of heart attack, stroke, heart
failure and kidney disease."
How?
"You can get an accurate check at your GP surgery or at many community
pharmacies and for most people these are good options," says Dr Swift. "This
is one number where home monitoring can be even better, because it reflects
your usual day-to-day blood pressure rather than a single reading taken when
you might be feeling rushed or anxious.
"Choose a clinically validated monitor, ideally an upper-arm device, as
wrist monitors are more prone to error. Make sure the cuff fits properly,
sit quietly for five minutes, keep your arm supported at heart level, then
take two readings a minute apart and record the average."
The crucial number
The ideal is under 120/80. High blood pressure is over 140/90 mmHg (or
135/85 mmHg measured at home). For over-80s, the ideal blood pressure is
below 150/90 (145/85 at home).
Note that if you have a condition that affects your pulse, such as
atrial fibrillation, or a vascular condition that affects the blood vessels,
home monitoring may not be accurate. Ask your GP or pharmacist for advice.
BP reading (mmHg) What it means
90/60, 120/180
Ideal
120/80, 140/90
Pre-high BP / "high-normal"
140/90-plus (135/85-plus at home)
High BP, highest risk
90/60 or lower
Low BP, usually not serious but may cause symptoms
3. Non-HDL cholesterol
"Total cholesterol is a blunt measure of the health of your heart and blood
vessels," says Dr Galloway.
"Non-HDL (non-high density lipoprotein) cholesterol on the other hand, which
captures all the harmful particles that cause atherosclerosis, gives a
clearer picture of long-term cardiovascular risk."
Why?
Non-HDL is the sum total of all the "bad" types of cholesterol, together
with other artery-clogging particles. It is now considered a more useful
measure of "bad" cholesterol than LDL (low-density lipoprotein) alone.
"Too much non-HDL can lead to a build-up of fatty deposits inside the walls
of the blood vessels," explains Emily McGrath, senior cardiac nurse at the
British Heart Foundation. "This can lead to a narrowing of the blood vessels
and increases the risk of a heart attack or stroke."
How?
"Ask your GP or practice nurse for a simple blood test. If you're aged
40-74, cholesterol is checked as part of the NHS Health Check every five
years," says McGrath.
"We don't recommend home cholesterol testing kits, as accurate results
require a high-quality blood sample and professional interpretation."
Type of cholesterol What it means
Total cholesterol
5 mmol/L or below
Non-HDL cholesterol
4 mmol/L or below
LDL cholesterol
3 mmol/L or below
HDL cholesterol
?1 mmol/L (men), ?1.2 mmol/L (women)
Total cholesterol:HDL ratio
6 or below
Cholesterol: Need to know
Cholesterol is a natural fatty substance in your blood. It's produced in the
liver and also found in some foods. Having too much cholesterol in your
blood can increase the risk of a heart attack and stroke.
When cholesterol and proteins in your blood naturally combine, they're
called lipoproteins. High density lipoprotein or HDL is good for your
health; low density lipoprotein is bad. HDL gets rid of the LDL cholesterol
from your blood by taking cholesterol you do not need back to the liver,
where it is broken down and removed from your body.
4. Blood glucose (HbA1c)
HbA1c is a measure of your average blood glucose over the previous two to
three months. It measures how much glucose is attached to haemoglobin, an
iron-rich protein present in red blood cells.
Why?
"HbA1c shows whether you are drifting towards insulin resistance, when the
body makes but is unable to use insulin as it should, years before symptoms
of type-2 diabetes appear," says Dr Galloway. "This is one of our biggest
opportunities to prevent disease rather than react to it."
How?
Ask your GP or pharmacy. Diabetes UK warns that although a finger-prick test
using a home testing kit or data from a continuous glucose monitor may
reveal high blood glucose levels, it won't confirm a diagnosis of diabetes
or pre-diabetes. For that, you need a blood test sent to a laboratory.
HbA1c number What it means
Below 42
Normal (no diabetes)
Below 42
Risk of hypoglycaemia (in diabetes)
42-53
Ideal diabetes control
53-58
Acceptable control
59-75
Review management
Above 75
High, increased risk of complications
Your pharmacy vs home test kits
You don't always need to visit the GP to discover your numbers, says
Professor Claire Anderson, president of the Royal Pharmaceutical Society.
"Community pharmacies are often a convenient and accessible first place to
start a conversation about your health and are increasingly central to
preventive care.
"Many pharmacies provide blood pressure checks and where commissioned
locally, also offer cholesterol and blood glucose testing, helping you
identify issues early so you can seek support."
While home testing kits can raise awareness, Professor Anderson says they
should be used cautiously. "Results vary in quality and reliability and
should never replace professional testing or advice," she explains. "If a
result is high or unexpected, it's important to follow up with a pharmacist
or GP who can interpret the result properly and advise on next steps."
5. And the one that doesn't matter: blood group
Many of us pride ourselves on knowing our blood group, but it doesn't matter
a jot, says Dr Galloway. "Outside of pregnancy, transfusion medicine or very
specific clinical situations, it's almost irrelevant to everyday health," he
says. "It doesn't help prevent disease, guide lifestyle choices or predict
longevity, yet people memorise it proudly while ignoring the numbers that
actually matter.
"The real shift we need to make is cultural: less fascination with
meaningless numbers and more attention to the ones that actually change
outcomes. The goal is not simply to collect data about your health, it is to
remain around and well enough, to care about it."
Colin Howard, living in Southern England, hopes you and your family,
acquaintances and friends are enjoying a peaceful, prosperous and happy
2026.
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