"Life's Essential 8": Habits to Boost Your Cardiovascular Health
Posted February 24, 2025 by Brianna French, M.D.
Maintaining good cardiovascular health can help you enjoy a longer, healthier life. Cardiovascular health refers to the overall well-being of the heart and blood vessels, ensuring they function efficiently to circulate blood, oxygen and nutrients throughout the body. Strong cardiovascular health reduces the risk of heart disease, stroke and other serious conditions.
Heart disease remains a leading cause of death worldwide, according to the World Health Organization. In the U.S. alone, almost 700,000 people died from heart disease in 2020 – that’s one in every five deaths. Prioritizing heart health can help prevent these outcomes.
Know the Risks of Cardiovascular Disease
While genetics play a role, many risk factors for cardiovascular disease are within your control. Understanding these risks is the first step toward protecting your heart health:
- Unhealthy Diet: Processed foods, high sodium, and added sugars raise cardiovascular disease risk.
- Excess Alcohol: Raises blood pressure and contributes to heart disease.
- Chronic Stress: Can lead to high blood pressure and inflammation.
- Age: Risk increases with age, but prevention matters at any stage.
- Diabetes: High blood sugar damages blood vessels and the heart.
- Obesity: Linked to 42% of American adults, increasing cardiovascular disease risk.
- High Cholesterol: Leads to plaque buildup and narrowed arteries.
- High Blood Pressure: Affects nearly 50% of U.S. adults, straining the heart.
- Smoking: Increases heart disease risk and causes 1 in 4 heart disease related deaths. Smokers have twice the risk of heart attacks.
How to Improve Your Cardiovascular Health
The American Heart Association’s "Life’s Essential 8" outlines eight key steps to boost and maintain your cardiovascular health.
- Eat Better: Build a heart-healthy diet with whole grains, fruits, vegetables and lean proteins. Limit sugary drinks, alcohol, sodium and processed meats. Read nutrition labels, control portions and be mindful of calorie intake.
- Be More Active:Get at least 150 minutes of moderate or 75 minutes of vigorous exercise per week. Strength train, increase intensity over time and break up long periods of sitting. Move more, sit less!
- Manage Blood Sugar: Keep blood glucose levels in check to prevent diabetes. Work with your healthcare provider for regular screenings and, if diagnosed with Type 2 diabetes, monitor your blood sugar consistently.
- Maintain a Healthy Weight: Stay active, eat smart and be mindful of emotional eating. Track your habits and seek support if weight loss is challenging on your own.
- Control Cholesterol: Keep LDL (bad) cholesterol low and HDL (good) cholesterol high by eating heart-smart foods, staying active, quitting nicotine and taking medication if needed.
- Manage Blood Pressure:Aim for below 120/80 mmHg by maintaining a healthy weight, exercising, limiting alcohol and treating sleep apnea. Try the DASH diet to naturally lower hypertension.
- Quit Smoking, Vaping and Tobacco: You’re more likely to quit if you create a plan that fits your lifestyle. Set a quit date, choose a method (cold turkey or gradual), seek support if needed and prepare for cravings.
- Prioritize Sleep: Get 7 to 9 hours per night. Keep screens away from your bed, dim the display, mute notifications and use an app blocker to curb late-night scrolling.
By following "Life’s Essential 8" steps, you can take control of your cardiovascular health, lower your risks and live a longer, healthier life!
Brianna French, M.D. is a general cardiologist at Summa Health. To learn more about the Summa Health Heart and Vascular Institute, visit summahealth.org/heart.
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