Baseline Blueprint: 9 Health Numbers to Lock In This Year

Most people wait for a problem before seeing a doctor. A better plan is to track a few key numbers and keep them in a healthy range. This guide shows you the nine health numbers that move the needle—and how to nudge each one in the right direction over the next 90 days.

What you’ll learn

• Which 9 numbers to check, what “healthy” usually means, and why
• How to improve each number with small, specific habits
• When to call now, when to book, and what happens at the visit

Outline:

• Why these 9 numbers matter
• The 9 health numbers (targets + 90-day fixes)
• When to seek care now vs. book a visit
• What to expect at your appointment
• Tests & treatment options (pros/cons)
• Prevention that actually fits real life

Why these 9 numbers matter?

These numbers are simple to measure, strongly linked to long-term health, and respond to everyday actions like food, movement, sleep, and medications when needed. They also give your primary care team a shared baseline so you can spot changes early and act sooner, not later.

Keeping these numbers in range is one of the most effective ways to prevent heart disease, diabetes, kidney issues, and other chronic conditions.

The 9 health numbers (targets + 90-day fixes)

Ranges below are general. Your target may differ based on age, personal risk, pregnancy, or medical history. Use these as a starting point and confirm with your clinician.

#	Health number	Usual healthy range*	90-day quick wins (pick 1–2)
1	Blood Pressure (BP)	Normal: <120/<80 mmHg; Elevated: 120–129 and <80; Hypertension: ≥130/80	Measure at home 3–4 days/week (same time, seated). Switch to lower-sodium choices 5 days/week. Walk 20–30 min most days. If already on meds, take them at the same time daily and bring readings to your visit. www.heart.org
2	BMI (Body Mass Index)	18.5–24.9 kg/m² (BMI is a rough screen, not a diagnosis)	Aim for a steady 300–500 daily calorie deficit via portion swaps (e.g., sugary drinks → water). Strength train 2x/week to protect muscle. CDC
3	Waist circumference	Women: ≤35 in (88 cm); Men: ≤40 in (102 cm)	Add a protein-rich breakfast; limit late-night snacking 5 nights/week. Track steps; add 2,000/day above your baseline. NHLBI, NIHCDC
4	A1C (3-month average sugar)	Normal: <5.7%; Prediabetes: 5.7–6.4%; Diabetes: ≥6.5%	10-minute walk after two meals/day. Half your plate non-starchy veggies at dinner. Review meds if you have diabetes. diabetes.org
5	Fasting glucose	Normal: <100 mg/dL; Prediabetes: 100–125; Diabetes: ≥126	Stop sweet drinks on weekdays; hydrate with water/tea. Aim for 7–8 hours of sleep (poor sleep raises glucose). diabetes.org
6	LDL cholesterol	Many adults aim for <100 mg/dL (risk-based)	Swap butter/processed meats for olive oil, nuts, beans on 4+ days/wk. Discuss statins if risk is elevated. MedlinePlusAmerican College of Cardiology
7	HDL cholesterol	Men: ≥40 mg/dL; Women: ≥50 mg/dL	Add 150+ min/wk of moderate cardio (e.g., brisk walks, cycling). If you smoke/vape, make a quit plan. NHLBI, NIH
8	Triglycerides	<150 mg/dL	Cut alcohol to ≤2 (men) / ≤1 (women) drinks/day and keep “dessert” portions to 2–3 nights/wk. Favor whole carbs over refined. NHLBI, NIH
9	eGFR (kidney filter rate)	Generally ≥60 mL/min/1.73m²; <60 for ≥3 months suggests CKD	Hydrate, avoid routine NSAID overuse, control BP/sugar. If you have CKD, ask about ACEi/ARB and SGLT2 options. kidney-international.orgkdigo.org

*Ranges adapted from the American Heart Association/American College of Cardiology (BP, lipids), CDC/NHLBI (BMI, waist, triglycerides, HDL), ADA (A1C, fasting glucose), and KDIGO (eGFR). Your clinician may personalize targets. www.heart.orgNHLBI, NIH+2NHLBI, NIH+2CDCdiabetes.orgkidney-international.org

When to seek care now vs. book a visit

Knowing when to act quickly and when to schedule a routine check is key to staying safe. Use these guidelines to decide whether it’s time for urgent care or a regular appointment.

• Call 911 now if your BP is ≥180/120 and you have symptoms like chest pain, shortness of breath, weakness, vision change, or trouble speaking. This can be a hypertensive emergency. www.heart.org
  
• Same-day/urgent care: BP ≥180/120 without symptoms; any new chest pain, severe shortness of breath, one-sided weakness, or confusion. Use good judgment—when in doubt, seek care. www.heart.org
  
• High blood sugar + symptoms (e.g., extreme thirst, confusion, vomiting) needs urgent evaluation; very high readings can signal DKA/HHS. Cleveland Clinic+1
  
• Book an appointment if home BPs are ≥130/80 on multiple days, A1C is in the prediabetes range, triglycerides are ≥150, LDL is high for your risk, or eGFR is <60 for 3+ months. www.heart.orgdiabetes.orgNHLBI, NIHkidney-international.org

Remember, it’s better to call and be told you’re safe than to wait and miss something serious.

What to expect at your appointment

Here is what you can expect during your appointment:

• History & goals: Meds, supplements, family history, sleep, diet, movement, stress.
• Vitals & measurements: BP (seated, proper cuff), height/weight, waist.
• Labs (as needed): Lipid panel, A1C/fasting glucose, kidney panel, others based on age/risk.
• Plan: Specific habits, possible meds, follow-up timing, how to monitor at home.
• Shared decisions: Your clinician will explain options and trade-offs so you can choose what fits your life.

By the end of your appointment, you’ll have a clear understanding of your key health numbers and the next steps to keep them in a healthy range.

Learn more: What really happens during an annual physical

Tests & treatment options (pros/cons)

1. Lifestyle first-line: DASH-style eating, activity, sleep, and alcohol limits help BP, glucose, and triglycerides.

• Pros: broad benefits, few side effects.
• Cons: takes consistency; support helps. www.heart.org

2. Cholesterol-lowering meds (e.g., statins): reduce LDL and future heart risk when risk is high.

• Pros: strong evidence; once-daily dosing.
• Cons: possible muscle symptoms; rare side effects; requires monitoring. Targets are risk-based. American College of Cardiology

3. BP meds: thiazides, ACEi/ARB, calcium channel blockers, etc.

• Pros: proven to prevent stroke/heart failure.
• Cons: dose titration, side effects like dizziness or cough. www.heart.org

4. Glucose meds: metformin first-line for type 2; GLP-1/SGLT2 may be added for weight, heart, or kidney benefits.

• Pros: multi-system benefits.
• Cons: cost, GI effects, injection for some. (Choice is individualized per ADA Standards.) diabetes.org

5. Kidney protection: ACEi/ARB and SGLT2i for eligible patients help slow CKD.

• Pros: protects kidneys and heart.
• Cons: monitoring needed; some not candidates. kdigo.org

Prevention that actually fits real life

• 5-day rule: Pick any two habits you’ll hit on weekdays (e.g., 20-min walk + no sugary drinks). Weekends are practice days.
• Plate math: Half veggies, quarter protein, quarter whole grains/starch at the biggest meal.
• Sleep & stress basics: 7–8 hours; 10 deep breaths before meals; keep caffeine before 2 pm.
• Alcohol cap: ≤2 drinks/day for men; ≤1 for women. Triglycerides often improve within weeks. NHLBI, NIH

“Local How-To” — Alabaster Healthcare (Eagan, Minnesota)

Here’s how Alabaster Healthcare makes it simple to get your baseline numbers checked and stay on top of your health. Whether in-person or virtual, you’ll get clear guidance and a personalized plan.

Hours:

• Monday (in-person): 8:30 AM–4:30 PM
• Tuesday–Friday (virtual only): 8:30 AM–5:00 PM

How it works:

1. Book online and choose “Annual Physical + Labs” or “Baseline Numbers Visit.”
2. We’ll confirm if fasting is needed.
3. Do labs first (same day or before your visit), then review results with your clinician (in-person Monday or virtual Tue–Fri).
4. You’ll leave with a 90-day plan and a follow-up date.

Questions? Call our Eagan office (see website footer for phone) or join the waitlist if slots are full.

“Bring This” checklist

• Driver’s license and insurance card
• Current meds & supplements list (name, dose, how often)
• Home readings (BP/glucose) or device
• Recent results (labs or imaging)
• Top 3 questions you want answered

Trust Builders

Doctor’s perspective

“Numbers are not a grade—they’re a map. We use them to find the next small step that fits your life.”

Myths vs Facts

Myth	Fact
“I feel fine, so my numbers must be fine.”	High BP and cholesterol usually have no symptoms. Screening catches issues early. CDC
“BMI is useless.”	BMI isn’t perfect, but along with waist size and risk factors, it helps flag health risk. CDCNHLBI, NIH
“If my LDL is ‘okay,’ I don’t need lifestyle changes.”	Movement, sleep, and food improve BP, sugar, and triglycerides too—not just LDL. NHLBI, NIH
“Kidney problems hurt. I’d know.”	Early CKD is often silent; eGFR and urine tests pick it up. kidney-international.org
“Only older adults need A1C checks.”	Prediabetes is common in adults of many ages—risk-based testing finds it sooner. diabetes.org

Accessibility note

We use plain language, visual aids, and inclusive examples. Ask us for large-print handouts, interpreter services, or a visit summary you can share with family.

FAQs

1) Do I need to fast for these labs?
 Often for triglycerides and sometimes for a full lipid panel, yes (8–12 hours). A1C does not require fasting. We’ll tell you what’s needed when you book. diabetes.orgNHLBI, NIH

2) How often should I check these numbers?
 At least yearly at your annual physical. More often if a number is out of range, you start a new medication, or you have higher risk (e.g., diabetes, CKD, heart disease). www.heart.org

3) Can I improve numbers without medication?
 Yes—many people see changes in 4–12 weeks with consistent habits. Some risks still need medication, especially LDL-lowering when overall heart risk is high. It’s a both/and, not either/or. American College of Cardiology

4) Are home BP cuffs accurate?
 Use a validated upper-arm cuff, correct size, and proper technique. Bring it to your visit so we can compare to our reading. www.heart.org

5) What does eGFR mean?
 It estimates how well your kidneys filter. ≥60 is generally normal; <60 for 3+ months suggests chronic kidney disease and deserves a plan. kidney-international.org

6) What if my numbers are “borderline”?
 Borderline still matters; it’s often the best time to act. We’ll set 1–2 specific steps and recheck in 3–6 months.

7) Will insurance cover this?
 Many plans cover an annual wellness visit and screening labs, but coverage varies by plan and test. Call your insurer or bring your card and we’ll help you ask the right questions.

Take Action

Book Online (Annual Physical / Baseline Numbers) — or Call our Eagan office (see website footer) — or Join the Waitlist

Not ready to book? Get our free 1-page “9 Numbers” checklist by email or subscribe to our monthly wellness newsletter.

Start tracking your key health numbers today—Schedule your annual physical in Eagan and take control of your wellbeing.

References

1. Understanding Diabetes Diagnosis. American Diabetes Association, 2025. diabetes.org
   
2. 2017 ACC/AHA High Blood Pressure Guideline (Highlights). American Heart Association, 2017. www.heart.org
   
3. When to Call 911 for High Blood Pressure. American Heart Association, 2024 update. www.heart.org
   
4. Adult BMI Categories. Centers for Disease Control and Prevention, 2024. CDC
   
5. Assessing Your Weight and Health Risk (Waist Circumference). NHLBI/NIH, current page. NHLBI, NIH
   
6. High Blood Triglycerides. NHLBI/NIH, 2023. NHLBI, NIH
   
7. Blood Cholesterol—Diagnosis (non-HDL & HDL guidance). NHLBI/NIH, 2024. NHLBI, NIH
   
8. KDIGO 2024 Clinical Practice Guideline for CKD. Kidney Disease: Improving Global Outcomes, 2024. kidney-international.org

Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider before making health decisions.