Life’s Essential 8 is a framework developed by the American Heart Association (AHA) to guide individuals toward heart health. This updated set of guidelines, building on “Life’s Simple 7,” simplifies heart health into actionable goals for the general public. By focusing on eight interconnected areas, this framework provides a clear path for reducing the risk of heart disease, stroke, and other related health conditions.
Understanding the Eight Pillars of Heart Health
Eat Better
Adopting a healthy eating pattern is fundamental for cardiovascular health. This involves prioritizing whole foods, many fruits and vegetables, lean proteins, nuts, and seeds. Cooking with non-tropical oils, such as olive or canola oil, also contributes to a heart-healthy diet.
Minimizing processed foods, sugary drinks, and excessive saturated or trans fats is also important. A balanced diet provides the necessary nutrients while helping to manage weight and cholesterol levels.
Be More Active
Regular physical activity strengthens the heart and blood vessels. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Children and teens benefit from at least 60 minutes of physical activity daily, which can include both structured exercise and active play.
Consistent movement helps improve blood circulation, lowers blood pressure, and helps maintain a healthy weight.
Quit Tobacco
Avoiding all forms of tobacco, including traditional cigarettes, e-cigarettes, and vaping products, is crucial for heart health. Nicotine exposure significantly increases the risk of heart disease and stroke. This pillar also extends to avoiding secondhand smoke exposure, particularly for children.
Eliminating tobacco use offers immediate and long-term benefits for the cardiovascular system.
Get Healthy Sleep
Adequate and quality sleep is important for overall health, including heart function. Most adults need between 7 and 9 hours of sleep per night. Children require more, with recommendations ranging from 10-16 hours for ages 5 and younger, 9-12 hours for ages 6-12, and 8-10 hours for ages 13-18.
Sufficient sleep supports healing processes, improves brain function, and helps regulate blood pressure and blood sugar, reducing the risk of chronic diseases.
Manage Weight
Achieving and maintaining a healthy body weight reduces strain on the heart and blood vessels. Body mass index (BMI) is a common gauge, with an optimal BMI for adults typically less than 25 kg/m². Shedding excess weight can lower blood pressure and cholesterol levels.
Control Cholesterol
Maintaining healthy cholesterol levels is important to prevent plaque buildup in the arteries, which can lead to heart disease and stroke. An optimal non-HDL cholesterol level in adults is generally less than 130 milligrams per deciliter (mg/dL).
Manage Blood Pressure
Keeping blood pressure within a healthy range reduces the workload on the heart and arteries. Optimal blood pressure levels are typically considered less than 120/80 mm Hg. Consistent high blood pressure can damage blood vessels over time, increasing the risk of heart attack and stroke.
Manage Blood Sugar
Persistently high blood sugar levels can damage the heart and other organs. Monitoring hemoglobin A1c provides a long-term picture of blood sugar control for individuals with diabetes or prediabetes. A normal A1c level is below 5.7%, while a normal fasting blood sugar level is between 60 and 99 mg/dL.
Practical Steps for Adopting the Essential 8
Incorporating the “Essential 8” into daily life can begin with small, manageable adjustments. For better eating, planning meals ahead of time and focusing on grocery lists rich in whole, unprocessed foods can be beneficial. Incorporating more fruits and vegetables into snacks and main dishes also helps.
Increasing physical activity can involve simple changes like taking the stairs instead of the elevator, walking during lunch breaks, or engaging in hobbies that involve movement. Setting a consistent sleep schedule, even on weekends, and creating a relaxing bedtime routine can improve sleep quality. Managing stress through practices like meditation or deep breathing exercises can also support better sleep.
For weight management, focusing on portion control and mindful eating can be effective. Working with healthcare providers to understand and track cholesterol, blood pressure, and blood sugar levels is a proactive step. They can offer guidance on lifestyle adjustments or, if needed, discuss medication options to achieve target levels.
Assessing Your Cardiovascular Health
Individuals can assess their current cardiovascular health using tools like the American Heart Association’s “My Life Check.” This online resource allows users to take a short assessment based on the “Life’s Essential 8” components. Upon completion, it provides a personalized heart health score and an action plan with specific steps for improvement.
These self-assessment tools are designed to educate and motivate individuals to make healthier choices. While they offer valuable insights, it is important to remember that they are not a substitute for professional medical advice. Consulting with healthcare professionals for personalized guidance, diagnosis, and treatment remains an important part of managing cardiovascular health.