Heart disease remains one of the leading causes of death worldwide, yet much of the risk is shaped by everyday choices. The American Heart Association sums up the most important ones in a framework called Life’s Essential 8. Here is what each one means in practice.
1. Eat a heart-friendly diet
Fill most of your plate with vegetables, fruit, beans, lentils, whole grains, nuts and seeds. Choose fish and plant proteins often, and cook with healthier oils. Limit fried food, processed meats, sweets and very salty snacks.
2. Move more
Aim for about 150 minutes of moderate activity a week, such as brisk walking, cycling or swimming, plus muscle-strengthening exercise twice a week. If that sounds like a lot, start with 10 minutes a day and build up.
3. Avoid tobacco and nicotine
Smoking and vaping damage blood vessels. Quitting at any age lowers your risk, and support from a doctor or quit program greatly improves your chances of success.
4. Get healthy sleep
Most adults need 7 to 9 hours a night. Poor sleep is linked to higher blood pressure, weight gain and blood sugar problems. A regular bedtime and a screen-free wind-down help.
5. Manage your weight
Carrying extra weight, especially around the waist, puts more strain on the heart. Small, sustainable changes to eating and activity tend to work better than crash diets.
6. Know your cholesterol
High LDL cholesterol builds up in artery walls over time. Get a lipid panel as your doctor recommends and learn what your numbers mean. See our guide to understanding your cholesterol numbers.
7. Keep blood sugar in a healthy range
Over time, high blood sugar damages blood vessels and the heart. Regular activity, fiber-rich meals and fewer sugary drinks help. If you are at risk, ask your doctor about a fasting glucose or HbA1c test.
8. Control blood pressure
A normal reading is below 120/80 mmHg. High blood pressure often has no symptoms, so check it regularly. Eating less salt (ideally under 2,300 mg of sodium a day), staying active, limiting alcohol and managing stress all help.
Know the warning signs
Call your local emergency number right away if you or someone near you has chest pain or pressure, shortness of breath, pain spreading to the arm, jaw, neck or back, a cold sweat, nausea or light-headedness. Women and people with diabetes may have less typical symptoms, such as unusual fatigue or discomfort rather than sharp pain.
Key takeaways
- Heart health and metabolic health are closely connected.
- Food, movement, sleep and not smoking are the foundation.
- Know your numbers: blood pressure, cholesterol, blood sugar and waist size.
- Small, consistent habits add up over years.
Get a personalized snapshot of your daily habits with the Metabolic Wellness Scorecard.
Sources
American Heart Association, Life’s Essential 8; World Health Organization; U.S. Centers for Disease Control and Prevention (CDC).
This article is for education only and is not a substitute for professional medical advice. If you have symptoms or concerns, speak with your doctor.