Presently, someone in the United States suffers a heart attack about every 34 seconds, on average. In an effort to improve cardiovascular health and reduce the incidence of poor cardiovascular outcomes like heart disease and stroke, the American Heart Association released their Life’s Simple 7 guidelines in 2010. These include four modifiable behaviors and three biometric measures that can each reduce the risk for cardiovascular disease when achieved:
- Manage Blood Pressure: Blood pressure is the force exerted by circulating blood on the walls of the arteries during heartbeats and rest periods. A healthy blood pressure for most individuals is 120 mm Hg/80 mm Hg. Blood pressure can be measured using an at-home device; however, it’s recommended to bring a home blood pressure monitor to your next visit with your medical physician so it can be calibrated.
- Control Cholesterol: There are several types of lipids that circulate in the blood, and some are beneficial and some are detrimental to heart health. Your medical doctor can order a blood test to help determine your cholesterol levels and provide advice on how to reduce them if they’re elevated.
- Reduce Blood Sugar: Managing blood glucose levels can help prevent or control diabetes, which is a major risk factor for heart disease. During a wellness visit, your medical doctor may order a fasting plasma glucose test, which reveals your blood sugar levels in a fasted state, and an A1C test, which provides a more long-term look at blood sugar levels.
- Get Active: Engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week, as well as resistance training the major muscle groups at least twice a week.
- Eat Better: Adopt a heart-healthy diet that includes plenty of fruit, vegetables, whole grains, and lean protein, while avoiding processed foods. The Mediterranean diet has been shown to be an excellent choice for this purpose. Additionally, there’s research suggesting that taking a daily omega-3 fatty acid supplement and intermittent fasting can also provide cardiovascular benefits.
- Lose Weight: Reduce body fat, especially visceral fat, which has been linked to an elevated risk for cardiovascular disease. The body mass index (BMI) is a tool that incorporates an individual’s height and weight to help determine if they are underweight, normal weight, or overweight/obese.
- Stop Smoking: If you smoke, even casually, quit. If you don’t smoke or use any tobacco products, don’t start.
Studies published since 2010 have found that for each of the Life’s Simple 7 metrics that an individual achieves, their risk for cardiovascular disease falls. For example, a 2022 study found that achieving all seven healthy behaviors/metrics may cut the risk for stroke by 65%. The benefits aren’t limited to cardiovascular outcomes either. A 2013 study found that achieving six of seven targets cut the risk for cancer by 51%!
