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Heart disease remains the leading cause of death in the United States. The latest research suggests that protecting your heart involves more than any single healthy habit. It takes a personalized “heart health portfolio,” or a combination of everyday lifestyle habits and health markers that shape cardiovascular health over time
The American Heart Association’s “Life’s Essential 8” is basically a checklist for measuring and improving cardiovascular health. The first four are health behaviors, including diet, physical activity, nicotine exposure, and sleep, while the other four are health measurements, including blood pressure, blood lipids, blood glucose, and body weight. Together, these eight factors provide a helpful framework for thinking about the different areas that contribute to long-term heart health
A new British Journal of Sports Medicine observational study that analyzed more than 17,000 participants found that 560-610 minutes, or roughly 9-10 hours, of moderate-to-vigorous physical activity per week was associated with a more than 30% lower risk of cardiovascular disease. Researchers also found that meeting the current guideline of 150 minutes of moderate-to-vigorous activity per week was associated with a more modest 8-9% lower risk. For most people, fitting 9 to 10 hours of physical activity into the week is probably unrealistic and unsustainable. Physical activity is important, but it may be most useful to view it as one part of a broader approach to heart health.
In addition to regular physical activity, focusing on a heart-healthy diet and adequate sleep while managing medical concerns like elevated blood pressure, cholesterol, and blood sugar is key
Keep in mind, a heart-healthy diet is not simply about eating “good” foods and avoiding “bad” foods. It’s about how your overall dietary pattern influences cardiovascular health. A heart-healthy diet limits added sugar, sodium, and alcohol while prioritizing plenty of vegetables and fruit, whole grains, plant-based protein, seafood, minimally processed ingredients, and plant oils. Both the DASH and the Mediterranean dietary patterns have been associated with better heart health
When it comes to the numbers that matter, even modest changes can make a difference. A 5 mmHg reduction in systolic blood pressure has been associated with about a 10% lower risk of major cardiovascular events. Similarly, lowering LDL cholesterol by about 39 mg/dL has been associated with a meaningful reduction in major vascular events. One of the best ways to take action is to know your numbers and work with your healthcare provider to determine what levels are appropriate for you
Sleep isn’t just about feeling rested; it also plays an important role in heart health. The American Heart Association recommends that most adults aim for seven to nine hours of sleep per night. Poor sleep has been associated with several heart health risk factors, including high blood pressure, abnormal cholesterol, elevated blood sugar, and obesity
Ultimately, while 150 minutes of weekly exercise is a great habit, exercise alone isn’t enough. A sustainable approach comes from diversifying your heart health portfolio, which means going to regular medical checkups, knowing your numbers, staying active, getting enough quality sleep, avoiding nicotine products, and eating well
LeeAnn Weintraub, MPH, RD, is a registered dietitian, providing nutrition counseling and consulting to individuals, families, and organizations. She can be reached by email at RD@halfacup.com
