Quick answer
For most adults, healthy numbers are: blood pressure below 130/85, blood sugar below 6.1 mmol/L when fasting (or below 7.8 on a non-fasting test), total cholesterol below 5 mmol/L, a BMI between 18.5 and 24.9, and a waist below 80 cm for women or 94 cm for men. A number outside these ranges isn’t a diagnosis, but it is a sign to see a GP.
| Your numbers at a glance | Healthy range | Take action if |
|---|---|---|
| Blood pressure | Below 130/85 mmHg | 130/85 or higher |
| Blood sugar (fasting) | Below 6.1 mmol/L | 6.1 or higher |
| Blood sugar (non-fasting) | Below 7.8 mmol/L | 7.8 or higher |
| Total cholesterol | Below 5 mmol/L | 5 or higher |
| BMI | 18.5 to 24.9 | 25 or higher, or below 18.5 |
| Waist (women) | Below 80 cm | 80 cm or more |
| Waist (men) | Below 94 cm | 94 cm or more |
| Key takeaways |
|---|
| •High blood pressure, blood sugar and cholesterol usually have no symptoms, so checks are the only way to know. |
| •One reading isn’t a diagnosis. A GP confirms results with repeat readings or lab tests. |
| •A pharmacy finger-prick gives a snapshot; a lab test gives the full picture. |
| •Several borderline numbers together raise your heart risk more than one high number on its own. |
| •Health4Me members get a yearly health assessment, and a healthier Healthy Heart Score earns bigger More4Me rewards. |
You’ve just had a health check and you’re holding a card full of numbers. But what do they actually mean? Many South Africans live with high blood pressure or high blood sugar without knowing it, because these conditions rarely cause symptoms early on. Life Healthcare reports that more than one in three adults in South Africa has high blood pressure.
In this guide, we explain each number, what a healthy result looks like, and what to do if yours is outside the range. If you’re not sure which checks you need in the first place, start with our guide: Have you had these health checks?
Before your check: how to get accurate numbers
A few simple steps can make your results more reliable:
| •Ask whether you need to fast. A fasting blood sugar test or a full cholesterol lab test usually needs about 8 hours without food. |
| •Avoid coffee, smoking and exercise for 30 minutes before a blood pressure reading. |
| •Sit quietly for 5 minutes before the cuff goes on, with your feet flat and your arm supported. |
| •Wear short or loose sleeves. |
| •Tell the nurse about any medicines you take, and bring your previous results so you can compare. |
For a list of the checks worth planning each year, see the essential health checks for a healthy year ahead.
Blood pressure: what your reading means
Your blood pressure has two numbers. The top number (systolic) is the pressure in your arteries when your heart beats. The bottom number (diastolic) is the pressure between beats. Both are measured in millimetres of mercury (mmHg).
| Your reading (mmHg) | What it means | What to do |
|---|---|---|
| Below 120/80 | Optimal | Keep up your healthy habits and recheck every year. |
| 120 to 129 / 80 to 84 | Normal | Recheck every year. |
| 130 to 139 / 85 to 89 | High normal | Make lifestyle changes and recheck within a few months. |
| 140/90 or higher | High blood pressure | See a GP, who will confirm it with repeat readings. |
| 180/110 or higher | Very high | See a doctor the same day. Call 082 911 if you also have chest pain, a severe headache or signs of a stroke. |
These bands follow the South African Hypertension Practice Guideline. If your top and bottom numbers fall into different bands, the higher band applies.
Nervous at the clinic? Blood pressure can read higher at a clinic than at home, often called the white-coat effect. That’s why a GP confirms high blood pressure over several readings, sometimes on different days.
If your blood pressure is high
Cutting down on salt, moving more, limiting alcohol and stopping smoking can all lower your blood pressure. Book a visit with a GP, who may ask you to monitor it at home. Read our tips on lowering blood pressure naturally, monitoring your blood pressure at home and medications that can raise blood pressure.
Blood sugar: what your glucose result means
Your blood sugar (glucose) result shows how much sugar is in your blood. There are three common tests:
| •Fasting blood sugar: taken after about 8 hours without food. |
| •Non-fasting (random) blood sugar: taken at any time of day. Most pharmacy finger-pricks are this type. |
| •HbA1c: a lab test that shows your average blood sugar over the past two to three months. |
| Test | Normal | Higher risk | Possible diabetes |
|---|---|---|---|
| Fasting (mmol/L) | Below 6.1 | 6.1 to 6.9 | 7.0 or higher |
| Non-fasting (mmol/L) | Below 7.8 | 7.8 to 11.0 | 11.1 or higher |
| HbA1c | Below 5.7% | 5.7% to 6.4% | 6.5% or higher |
Fasting and diabetes cut-offs follow World Health Organization criteria, as used by South African labs such as Ampath. The HbA1c higher-risk band follows the American Diabetes Association.
What “prediabetes” means
A result in the higher-risk band is often called prediabetes. Your blood sugar is higher than it should be, but not yet in the diabetes range. The good news is that healthier eating, regular activity and losing a little weight can often bring it back into the normal range.
If your blood sugar is high
One finger-prick result can’t diagnose diabetes. See a GP, who can send you for a fasting blood sugar or HbA1c lab test. Mention any symptoms, such as feeling very thirsty, passing urine often, tiredness or wounds that heal slowly. Learn more in our guide to diabetes, the best fruits for diabetes and how diabetes affects oral health.
Cholesterol: what your numbers mean
Cholesterol is a type of fat in your blood. A full cholesterol test looks at four measures:
| •LDL (“bad” cholesterol): builds up in the walls of your arteries and narrows them. |
| •HDL (“good” cholesterol): helps carry LDL away from your arteries, so higher is better. |
| •Triglycerides: another type of blood fat, raised by sugar, alcohol and excess weight. |
| •Total cholesterol: the overall amount in your blood. |
| Measure | Healthy target (mmol/L) |
|---|---|
| Total cholesterol | Below 5 |
| LDL (“bad”) | Below 3 |
| HDL (“good”) | Above 1.2 for women, above 1.0 for men |
| Triglycerides (fasting) | Below 1.7 |
These are the targets the Heart and Stroke Foundation South Africa recommends for most healthy people. If you have heart disease, diabetes or a strong family history, your doctor may set a stricter target.
Finger-prick vs a full cholesterol test
A pharmacy finger-prick usually measures total cholesterol only. If yours is 5 mmol/L or higher, a GP can refer you for a full lab test, called a lipogram, which breaks it down into LDL, HDL and triglycerides. See also heart health awareness and the best nuts for your health.
BMI: what your body mass index means
Your body mass index (BMI) compares your weight with your height. To work it out, divide your weight in kilograms by your height in metres squared. For example, someone who weighs 70 kg and is 1.70 m tall has a BMI of 24.2 (70 ÷ 2.89).
| BMI | What it means |
|---|---|
| Below 18.5 | Underweight |
| 18.5 to 24.9 | Healthy weight |
| 25 to 29.9 | Overweight |
| 30 or higher | Obese |
These are the World Health Organization bands. BMI is a useful starting point, but it can’t tell muscle from fat, and it is less accurate for older adults, very muscular people and pregnant women. That’s why your waist measurement matters too.
Waist circumference: why your middle matters
Fat stored around your middle is more closely linked to heart disease and type 2 diabetes than your overall weight. That’s why many health checks measure your waist as well as your BMI.
| Lower risk | Increased risk | Substantially increased risk | |
|---|---|---|---|
| Women | Below 80 cm | 80 to 87 cm | 88 cm or more |
| Men | Below 94 cm | 94 to 101 cm | 102 cm or more |
These cut-offs follow World Health Organization and International Diabetes Federation guidance, which South Africa uses.
How to measure your waist at home
| 1 | Stand up straightStand with your feet together and your stomach relaxed. Measure against your skin, not over clothes. |
| 2 | Find the right spotFeel for your lowest rib and the top of your hip bone. Your waist is halfway between the two. |
| 3 | Wrap the tapeWrap a tape measure around your body at that point. Keep it level and snug, without pressing into your skin. |
| 4 | Breathe out and readBreathe out normally, then read the measurement. |
Putting your numbers together
One borderline number is a nudge to make changes. Several together matter more. A large waist, high blood pressure, high blood sugar and unhealthy cholesterol levels together are known as metabolic syndrome, which raises your risk of heart disease and type 2 diabetes.
Health4Me’s Healthy Heart Score works in a similar way: it combines your results into one colour-coded score, from green to red. To understand what these risks can lead to, read our guides to heart attack symptoms in men and women and the signs of a stroke.
How often should you check your numbers?
Most adults should check their blood pressure, blood sugar, cholesterol, BMI and waist at least once a year. Check more often if:
| •One of your results is borderline or high |
| •You have a family history of heart disease, stroke or diabetes |
| •You are being treated for high blood pressure, high cholesterol or diabetes |
| •Your GP advises it |
What to do next with your results
| Your result | What it means | Next step |
|---|---|---|
| Green | In the healthy range | Keep up your habits and recheck next year. |
| Amber | Borderline | Make lifestyle changes and recheck in a few months. Chat to Hello Doctor if you have questions. |
| Red | Outside the healthy range | See a Network GP, who can refer you for lab tests and start treatment if needed. |
Get your numbers checked with Health4Me
Health4Me makes it easy to keep track of your numbers, and rewards you for looking after your heart. Each member gets one health assessment a year at a Wellness Day or a pharmacy clinic, preferably at Dis-Chem, Clicks or MediRite. It includes:
| •A blood pressure test |
| •Cholesterol and blood sugar finger-prick tests |
| •Your height, weight and waist measurement |
Earn rewards with your Healthy Heart Score
Your in-person health assessment gives you a Healthy Heart Score. Through More4Me, a healthier score earns a bigger monthly reward, which you can take as airtime, data, or Shoprite, Checkers or Takealot vouchers. Here’s how to get started:
| 1 | RegisterDial *134*664*100# on your phone to register for More4Me. |
| 2 | Get connectedDownload the Momentum App and log in at least once a year, or start a WhatsApp chat with the Health4Me contact centre. Then complete a digital health assessment. |
| 3 | Get checkedGo for your in-person health assessment at a Dis-Chem, Clicks or MediRite pharmacy clinic to get your Healthy Heart Score. |
| 4 | Earn monthly rewardsReceive a monthly reward based on your score. You can save up your rewards for larger vouchers. |
Members also have free access to Multiply Engage, with a digital health and fitness assessment on the Momentum App and rewards from a wide range of partners.
Follow-up care when you need it
| •Unlimited GP visits at a Network GP to talk through your results. |
| •Unlimited Hello Doctor consultations by chat, phone or video call, 24 hours a day. |
| •Basic pathology: lab tests when a Hello Doctor or Network GP refers you, according to the Health4Me pathology list. |
| •Chronic cover for 27 conditions, including hypertension, hyperlipidaemia (high cholesterol) and type 1 and type 2 diabetes. Pre-authorisation and waiting periods apply. |
See everything that’s included on our benefits page or learn more about Health4Me health insurance.
|
Know your numbers, and get rewarded for them With Health4Me, you get a yearly health assessment, monthly rewards for a healthy heart, and unlimited GP and Hello Doctor visits to follow up on your results. Find the option that suits your needs and budget. |
Frequently asked questions
What is a normal blood pressure reading?
A reading below 130/85 mmHg is in the healthy range, and below 120/80 is optimal. A reading of 130 to 139 over 85 to 89 is high normal, and 140/90 or higher is high blood pressure, which a GP should confirm.
What is a normal blood sugar level?
A fasting blood sugar below 6.1 mmol/L is normal. On a non-fasting test, such as most pharmacy finger-pricks, below 7.8 mmol/L is reassuring. A fasting result of 7.0 or higher, or a non-fasting result of 11.1 or higher, may mean diabetes and needs a GP’s lab test.
What is a healthy cholesterol level in South Africa?
For most healthy adults, the Heart and Stroke Foundation South Africa recommends total cholesterol below 5 mmol/L, LDL below 3 mmol/L, HDL above 1.2 mmol/L for women or 1.0 mmol/L for men, and fasting triglycerides below 1.7 mmol/L.
What is a healthy BMI?
A BMI of 18.5 to 24.9 is considered a healthy weight. Because BMI can’t tell muscle from fat, it’s best to look at it alongside your waist measurement.
What waist size is healthy?
A waist below 80 cm for women and below 94 cm for men is linked to lower health risk. Risk rises further at 88 cm or more for women and 102 cm or more for men.
Do I need to fast before a health check?
Not for a standard pharmacy finger-prick or blood pressure check. You do need to fast, usually for about 8 hours, before a fasting blood sugar test or a full cholesterol lab test. Check when you book.
How accurate is a pharmacy finger-prick test?
A finger-prick test is a useful screening snapshot, but it isn’t a diagnosis. Food, timing and technique can affect the result. If a number is outside the healthy range, a GP will confirm it with lab tests.
How often should I have a health check?
Most adults should check their numbers at least once a year. Check more often if a result is borderline or high, if you have a family history of heart disease or diabetes, or if your GP advises it.
Does Health4Me cover health checks?
Yes. Each Health4Me member gets one health assessment a year at a Wellness Day or pharmacy clinic, covering blood pressure, cholesterol, blood sugar, height, weight and waist. The result gives you a Healthy Heart Score that can earn monthly More4Me rewards.
Final thoughts
Your health check numbers are an early warning system. Most of the conditions they pick up have no symptoms at first, and catching them early makes them much easier to manage. Keep a record of your results each year so you can spot changes, and don’t ignore a number that’s creeping up. If you’d like to know more about Health4Me, compare our options or ask for a call back and our team will gladly help.
Disclaimer: This article is for general information only and does not replace medical advice. Your doctor may set different targets based on your health and history.
Momentum Health4Me is not a medical scheme product and is not a substitute for medical scheme membership. Benefits are subject to the product terms and conditions, including pre-authorisation, waiting periods and benefit limits.
