Want the real keys to longevity? Pay attention to these 3 critical numbers at your next physical

1.  Blood pressure is treated but don't care about perfection.
2. No clue on blood sugar
3. Not worrying about cholesterol, taking statins, so there.

Want the real keys to longevity? Pay attention to these 3 critical numbers at your next physical

There is no silver bullet to ensuring a longer, healthier life (and no single supplement, treatment, or hack). Rather, longevity is a complex interplay between genetics, lifestyle, environment, access to health care, and pure luck. But one top longevity doctor says there’s a great way to increase your odds of seeing your 100th birthday: Fight back against chronic conditions like type 2 diabetes, heart disease, cancer, and Alzheimer’s or other dementias.

“Preventing chronic disease can extend the number of healthy years people have,” says David Dodick, MD, a neurologist and the chief science and medical officer at Atria Health + Research Institute. “We’re preventing diseases that will kill them sooner.”

There are lots of daily habits that can help you slash your risk of chronic disease, and we bet you’re familiar with the greatest hits: eating a nutritious diet, exercising regularly, prioritizing sleep, and reducing stress. But Dr. Dodick says that there are three key numbers that can forecast your risk level and signal that it’s time to make healthy changes before disaster strikes. And they’re found at your annual physical.

Intrigued? Dr. Dodick shares the metrics you should pay attention to on your next doctor’s visit—and why they matter so much for long-term health.

1. Blood Pressure

Why it matters: Your blood pressure—the force of your blood pushing against your arteries—is a key sign of your cardiovascular health. High blood pressure, known as hypertension, is a major risk factor for stroke, heart attack, and dementia, says Dr. Dodick. While about half of all American adults have hypertension, not all of them are properly getting treated for it, he adds.

 Related video: The six pillars of longevity most people ignore (KFMB San Diego)

Your ideal range: You want your blood pressure consistently below 120/80 mm Hg, says Dr. Dodick. (And we mean both the top and bottom numbers.) Stage 1 hypertension is diagnosed with a blood pressure reading of 130/80 mm Hg or higher, per the American Heart Association (AHA).

2. Blood Sugar (A1C)

Why it matters: Type 2 diabetes is an incredibly common chronic disease in the U.S., says Dr. Dodick, and can raise your risk of developing dementia, chronic kidney disease, cardiovascular disease, and other serious health issues. The condition doesn’t happen overnight; it manifests slowly in your blood work in the form of ever-higher blood glucose (sugar) and hemoglobin A1C scores. (The latter denotes the average amount of blood sugar in the previous three months, and is reported as a percentage.)

Your ideal range: While a normal A1C is anything under 5.7 percent, Dr. Dodick says that an optimal score is less than 5.5 percent. “The lower your A1C, the healthier you’re going to be,” he says. Meanwhile, prediabetes is defined by a score of 5.7 to 6.4 percent, and diabetes is 6.5 percent or greater.

3. LDL Cholesterol

Why it matters: Despite its “bad” moniker, your body needs moderate amounts of low-density lipoprotein (LDL) cholesterol to move cholesterol and other lipids through your bloodstream to your cells. But too much of it contributes to plaque buildup in your arteries and is one of the main risk factors for cardiovascular disease and dementia, says Dr. Dodick.

Your ideal range: Dr. Dodick likes his patients to have an LDL of less than 90 mg/dL—a slightly more aggressive number than the AHA’s recommendation of less than 100 mg/dL.

Hate Your Numbers? What to Do Next

It can be scary when your labs reveal issues, even if they’re small. Thankfully, there’s a lot you can do now to improve your numbers and curb your risk of serious health issues in the future. Your doctor can offer specific recommendations, but these are a great starting point:

• Tweak your diet: We’ve said it once, we’ll say it again: Have you considered the Mediterranean diet? It’s flexible, delicious, and linked with reduced weight, blood pressure, cholesterol levels, and diabetes risk.
• Move daily: Exercise isn’t just good for your heart health; it’s also critical for reducing diabetes risk and boosting your cognitive health. While 150 minutes a week of moderate-intensity activity, plus two days a week of strength training, is the gold standard, even five-minute “exercise snacks” can make a difference.
• Eat more fiber: Fiber: It’s not just for gut health. According to the National Lipid Association, eating 5 to 10 grams of soluble fiber a day can help lower total and LDL cholesterol by up to 11 points. If Metamucil makes you sad, add more helpings of foods like berries, apples, and lentils.
• Find some peace: Easier said than done in 2026. But unmitigated stress wreaks havoc on your blood pressure and glucose levels and is linked to various chronic diseases. Make time every day for meditation, yoga, embroidery, puzzling, or any other mindful activity that helps you recenter.
• Consider medication: Sometimes, all the lifestyle changes in the world can’t compensate for your unique genetic wiring. That’s where meds enter the picture. Talk to your doctor about your options and when they think a prescription would be necessary.