We break down the five health numbers that forecast cardiovascular and metabolic risk and turn them into a simple plan you can act on today. Clear targets, practical measurement tips, and small habits help you lower risk and feel better fast.

• why blood pressure thresholds matter and how to measure right
• LDL, HDL, triglycerides and the power of ratios
• diet swaps and exercise that shift lipid panels
• fasting glucose versus A1C and what each reveals
• quick wins to improve insulin sensitivity
• why waist beats BMI for risk prediction
• building muscle for long-term metabolic health
• resting heart rate, HRV and recovery heart rate
• a step-by-step system to track, trend and act
• red flags that mean it’s time to see a doctor

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