10 NUMBERS THAT COULD HELP YOU LIVE LONGER

From grams of salt to blood pressure, these crucial digits may just extend your life, hit these winning numbers and you’ll live a healthier life.

TIP –TOP 2

Keep your ticker in tip-top condition by eating fish or seafood twice a week. And make sure you include one portion of oily fish , too. While all fish are good sources of vitamins and minerals, oily fish, such as salmon and sardines, are rich in long –chain omega- 3, which helps maintain heart health.

FAB 5

The total amount of cholesterol in our blood should be equal to or less than 5mmol/L, say Dr Dane Vishnubula, chief medical officer. “More specifically, your LDL (low –density lipoprotein) greater than 1mmol/Land HDL (high density lipoprotein)greater than 1mmol/L” LDL carries cholesterol around the body and deposits it as fat, while HDL, which brings it back to the liver, is seen as protective .

SENSIBLE 6

To reduce the risk  of high blood pressure , six grams is the maximum amount of salt you should eat each day, says Emma Dane, nutritionist. Avoid foods with more than 1.5 g salt.(0.6g sodium)per 100 g.

COMMON SENSE 10

The perfect bedtime is 10 pm, says  Dr JasonEllis, director of the sleep centre . The old wives tale , ‘An hour before midnight is worth two after, contains some truth. Earlier kip contains more slow wave sleep, which is good for repairing and building up your body’s defences .

SUNNY 15

Get outside in the sun – and ditch the sunscreen , but only for 15 minutes. That’s how long we need to boost poor vitamin D levels. Figures show one in five of lacks this nutrient, which has been linked to cancer, multiple sclerosis and osteoporosis.

15 minutes in the sun can boost vitamin D

Take 20

It takes 20 minutes for your stomach to let your brain  know you are full, which is why slow eaters tend to be slim. So wait this long before deciding whether to have seconds.

WAIST NOT WANT NOT : 37 AND 31 ½

Men’s ideal waist measurement in inches (taken where the belly button is )is 37 and women’s is 31 ½

An international health service recommends men with a waist measurement of 40 in or more and women with a waist of 34 in or more seek advice from their GP. “A good rule of thumb is  that your waist measurement should be half your height.,” says Dr Michael Mosley. “Take a piece of string and measure from your head to your feet, then wrap that length  in half – this should be the healthy circumference of your waist,”. he adds.

PRUDENT 42

Tests for  type 2 diabetes measure  the amount of sugar attached to red blood cells. A healthy person should have blood glucose levels of less than 42 mmol /mol. Dr  Vishnubala says , ’42 to 48 represent prediabetes, while above 48 indicates diabetes.

STAY BETWEEN 120 /70

The ideal blood pressure reading  is between  90/60 and  120/70. The first figure shows systolic pressure – the force of blood as the heart beats. The second is diastolic – the pressure between beats. With more than half of all Brits over the age of  40 suffering from high blood pressure (over 140/90),regular checks are advisable.

FUN 150

Minutes can be crucial, so 150 minutes or 2.5 hours , is the time adults should spend in moderate aerobic exercise – cycling, brisk walking – each week. Ideally, the activity should be in bursts of 30 minutes over five days. Alternatively, combine 75 minutes of vigorous aerobic activity with strength exercises.