Cardiovascular disease is the nation’s leading cause of death, according to the American Heart Association, with societal factors such as an aging population and increasing obesity levels among the top contributors.
Are you doing all that you can to take care of your heart health?
To help people improve and maintain their cardiovascular health, the American Heart Association promotes Life’s Essential Eight.
The first four are habits that can help prevent chronic conditions that affect heart health, said Dr. Eduardo Sanchez, chief medical officer for prevention for the American Heart Association. The other four are health conditions that require attention to limit or avoid heart disease.
Life’s Essential Eight for Heart Health
Eat Healthy
Include more fruits, vegetables, lean protein and less saturated fat in your diet.
While many think they need to restrict what they eat to improve their diet, the key is to swap out less healthy foods for those that are better for you, according to Hunter Stoler, a certified health coach popular on TikTok and Instagram. These include choices with protein, fiber and healthy fats and fewer additives.
“Focus on what you could add, not remove, to achieve optimum or better health,” Stoler said. “Crowd out those (unhealthy) foods.”
For example, instead of snacking on a whole chocolate bar, have a few bites of chocolate and surround it with protein, fiber and healthy fats to fill you up.
There is a healthy swap for everything, Stoler added. Get plain Greek yogurt instead of flavored, to avoid the sugar and additives, then add fruit or protein powder. Look for chips made with fewer ingredients and healthier oils. If you want to start revamping your diet right away, start small, he said.
“Realize you don’t need a complete overhaul right away,” Stoler said. “Focus on one or two swaps you can make a week. Finish the food you have, then replace it with healthy products.”
Quit Tobacco
Stop smoking, vaping and chewing tobacco. Inhaling nicotine such as that contained in cigarettes is the leading cause of preventable death in the U.S.
Get Moving
To help stay well and regulate weight, adults should engage in at least 2½ hours of moderate exercise or 1¼ hours of vigorous exercise weekly. Children should participate in at least an hour a day of activity.
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Read nowGet Enough Sleep
The American Hearth Association’s original recommendations for cardiac health were Life’s Simple Seven, until studies showed how critical adequate sleep is to maintaining heart health, said Sanchez.
Getting sufficient sleep strengthens the body, promotes healing, improves brain function and helps regulate blood pressure. Lack of sleep can raise blood pressure, a contributing factor to heart disease and strokes, according to the U.S. Centers for Disease Control and Prevention.
Adults require between seven and nine hours of sleep per night and children between eight and 12.
“Getting more sleep is a challenge for many people, but we can find ways to sleep well,” said Sanchez.
Following a regular bedtime routine and cutting back on caffeinated products and screen time in the hours before bed can help improve sleep.
Manage Weight
Maintaining a healthy weight for your height reduces the strain on your heart and lowers blood pressure. The heavier you are, the harder your heart works to circulate blood around your body. Being overweight can also lead to conditions such as sleep apnea that strain the heart. Eating a healthy diet and engaging in regular exercise can help you regulate your weight.
Control Cholesterol
Higher levels of low-density lipoprotein or LDL cholesterol in your bloodstream can cause blockages in arteries and raise the risk for a heart attack or stroke. Have your cholesterol evaluated by a doctor and if it is high, have it monitored regularly.
Manage Blood Sugar
High levels of sugar in your blood can strain your heart and lead to type 2 diabetes. Learn how to regulate your blood sugar with these tips from the American Heart Association.
Monitor Blood Pressure
High blood pressure can increase your risk for a stroke or heart attack. Regular exercise and healthy eating are among the ways to manage it. Check here for more ways to control your blood pressure.
Knowing where you stand when it comes to the Essential Eight is key to maintaining a healthy heart.
For more information about ways to maintain and improve your heart health, visit the American Heart Association website.
What heart healthy habits do you practice? Share them with us in the comments.
Ellen is a content producer for AAA Northeast, covering automotive, finance, public affairs and electric vehicle news. She is a former newspaper reporter with experience writing for print and online publications about everything from higher education to sustainability. She recently returned to her native Long Island after living in Connecticut for 20-plus years, and has never met a beach she didn’t like.
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