Life’s Essential 8, put together by the American Heart Association (AHA), is a helpful toolkit for gauging and enhancing your heart health.
Recent studies suggest that doing well on these 8 essentials may contribute to healthier aging at the biological level, as shown by DNA markers that protect against heart disease. This implies that by just improving these factors, you could support both your heart’s vitality and your longevity.
Check Out These 8 Habits for Better Heart Health
1. Eat Right
The AHA advocates for the DASH and Mediterranean diets as awesome ways to manage your weight and keep your blood pressure under control.
Here’s what you should focus on:
- A variety of fruits and veggies
- Whole-grain breads and grains
- Beans, seeds, nuts, and potatoes
- Olive oil as your main fat source
- Moderate amounts of dairy, eggs, fish, and poultry
2. Get Moving
Keeps the heart pumping, for sure! The Department of Health and Human Services recommends between 150-300 minutes of moderate exercise weekly, or 75-150 minutes of strenuous activities, or a mix of both.
Every active minute counts toward bumping up your heart health score. A recent study highlighted that just one minute of intense activity has the same value as two minutes of moderate exercise. So, keep moving!
3. Kick the Habit
Smoking or vaping, along with secondhand smoke exposure, is detrimental—lowering your heart health score and heightening your heart disease risk.
4. Prioritize Your Zzz’s
How many hours do you sleep at night? It truly matters! AHA suggests that adults should target 7-9 hours of sleep for optimal heart health.
5. Keep Your Weight in Check
Being overweight boosts your risk for cardiovascular issues and other health problems. Focusing on a balanced diet, staying physically active, managing stress levels, and getting proper rest can help keep everything in balance.
6. Monitor Your Cholesterol
High cholesterol can cause plaque buildup in your arteries, paving the way to serious heart issues. This problem can arise from various factors, including:
- Certain meds
- Your genetics
- Low physical activity
- Obesity
- Smoking habits
- Poor eating choices
7. Manage Blood Sugar
Long-term high blood sugar levels can damage nerves and blood vessels, upping the risk for heart conditions.
When you consume sugary foods, your body releases glucose into your bloodstream, which ideally insulin then transports into your cells for energy. With type 2 diabetes, the pancreas struggles to keep up with insulin production, leading to prolonged high blood sugar. You can tackle this through a balanced diet, boosting activities, and medications if necessary.
8. Control Your Blood Pressure
High blood pressure puts extra pressure on your heart, making it work harder and raising your chance of heart attacks and failures.
Some practical steps for managing it include:
- Healthy eating and exercise
- Maintaining a healthy weight
- Quitting smoking
- Managing stress
- Proper medication management
Also, make sure to use a correctly sized blood pressure cuff for an accurate reading!
Wrapping It Up
One key point about Life’s Essential 8 is all the elements are interlinked. For instance, eating healthy foods can improve your blood sugar, cholesterol, blood pressure, and weight—all contributing positively to your life quality and lowering the heart disease risk.
Starting small can be the trickiest part of implementing healthier habits. But even gradually improving just one aspect of Life’s Essential 8 can lead to positive changes for your health.
Read more in the original piece on Verywell Health.
