Know The American Heart Association’s Recommendations for Heart Health

Heart disease remains one of the leading causes of illness in the United States, but the good news is that many heart-related risks can be reduced through daily habits. The American Heart Association (AHA) provides clear, evidence-based recommendations to help people improve and maintain heart health at every stage of life. The Association has developed “Life’s Essential 8” to help you improve your cardiovascular health. Here are some tips to follow them:

Eat Better

• Enjoy vegetables, fruits, whole grains, beans, legumes, and nuts
• Limit sweetened beverages and alcohol
• Eat less salty or fatty foods
• Avoid trans fats, often found in store-bought baked goods and fried foods
• Understand the nutrition labels on your foods

Be More Active

• Do at least 150 minutes of moderate aerobic activity like walking or 75 minutes of vigorous aerobic activity like running a week 
• Include strengthening activities in your workout, such as squats or lunges
• When you sit for long periods, try to take short breaks to move around

Quit Tabacco

• Nicotine and tobacco can cause blood vessels to narrow, increasing the risk of a heart attack
• Decide if you need help from a health care professional
• Prepare for your quit day by planning how to deal with cravings and urges

Get Healthy Sleep

• Dim lights before sleep to signal your brain to get ready for bed
• Sleep and wake up at the same time every day to regulate your internal clock
• Avoid screen time 30 minutes before bed
• Put your phone on “do not disturb” when you sleep

Manage Weight

• Calculate your BMI. Although BMI does not accurately measure health for everyone, most people should aim for a BMI between 18.5 to 25
• Burn the amount of calories you eat to avoid weight gain
• Increase the amount of fiber you eat and water you drink
• Add protein to your breakfast which will help you feel full longer

Control Cholesterol

• Eat smart. Follow the food tips above
• Move more to burn off cholesterol
• Eat healthy fats like olive oil, fatty fish, nuts, and eggs instead of butter or dairy
• Take medication as directed if you have been prescribed them

Manage Blood Sugar

• If you have known diabetes or a risk of diabetes, track your glucose levels regularly
• Do muscle building exercises. Muscles can burn sugar without insulin 
• Avoid nicotine, including secondhand smoke

Manage Blood Pressure

• Understand readings. The top number represents the pressure in your arteries when the heart beats. The bottom number represents the pressure in your arteries when your heart rests between beats
• Sleep at least 7 hours
• Avoid alcohol and nicotine
• Move more and eat smart

Taking care of your heart does not require drastic changes, it is built through small, consistent actions over time. By focusing on these tips, you can significantly reduce your risk of heart disease and improve your overall quality of life. Remember, progress looks different for everyone, and support from healthcare and wellness professionals such as physical therapists, registered dietitians, and personal trainers can make the journey safer and more effective. Every positive choice you make today is an investment in a stronger, healthier heart for the future. Access American Heart Association’s Life’s Essential 8 article for printables to support your heart health journey!

Resource

1. American Heart Association. Life’s Essential 8. www.heart.org. Published 2024. https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8