Much emphasis is put on your actual figure and how we look on the outside, yet we should place as much importance to our inside figures. Keeping tabs on health measurements such as BMI, cholesterol, blood glucose levels, blood pressure, and resting heart rate is important to prevent disease.

BMI and Waist Measurement

Ideal range: BMI= 20-25

                       Waist: <80cm in women and <94cm in men

The World Health Organisation set this range to indicate your weight in proportion to your height. It is based on the relationship between chronic disease, mortality and body weight. A BMI >25 (unless you are very lean and have a high muscle mass), increases risks of developing serious health problems such as heart disease, cancer and diabetes.

Waist measurement higher than 80cm in women and 94cm in men is also associated with increased risk of developing disease. It is often best to do these two measurements together to give you the best disease-risk indicator.

TIP: Stick to a healthy balanced diet, exercise regularly and control your body weight.

Cholesterol

Ideal range:   ≤5.5 mmol/L

Cholesterol is an essential body fat found in our blood, that helps our bodies work effectively. Our bodies are very good at making cholesterol but a diet high in saturated fat increases the amount of cholesterol in our blood. High cholesterol can significantly increase coronary heart disease so it is important to keep the cholesterol number down.

Tip: Limit the amount of animal fats and saturated fats. Chose low-fat dairy products, lean cut meats and maintain a healthy weight range. Eating fish and plenty of fruit and vegetables, as well as reducing alcohol and sugar in our diets, also helps lower cholesterol levels.

Blood Glucose Levels

Ideal range: 3.5-8 mmol/L

High blood sugar levels can greatly affect our risk of developing diabetes; damage our blood vessels, as well as our heart.

Tip: Having diabetes in the family increases risks of developing the disease. However, lifestyle interventions can assist reducing the chances of developing diabetes. Low-GI foods and resistance training can help with reducing high blood sugar level. Also avoid eating large amounts of saturated fats and simple carbohydrates.

Blood Pressure

Ideal range: 120/80

The higher number is the systolic blood pressure, which is an indication of the blood pressure in the arteries as the heart pumps blood out. The smaller number is the diastolic blood pressure and shows the pressure in the arteries as your heart relaxes before the next beat.

Blood pressure around 140/90 can increase health problems, especially cardiovascular disease.

Tip: Have your blood pressure routinely checked by your GP. Blood pressure can be improved through lifestyle and/or medication. Reduce the amount of salt and alcohol in your diet, eat plenty of fruit and vegetables, be physically active and maintain a healthy weight and stay clear of cigarettes.

Resting Heart Rate

Ideal range: 60-80

The faster your heart beats the greater risk of future cardiovascular disease you are. Before getting out of bed, count your resting heart rate by locating your pulse at either your wrist or neck and counting the beats for one minute. The fitter you are the less your heart has to work at pumping blood around your body.

Tip: Aerobic type exercise can greatly improve your resting heart rate. Cardiovascular exercise has shown to strengthen heart muscles and increase lung capacity, thus improving the delivery of oxygen and blood around your body and lowering your resting heart rate.