The American Heart Association recommends seven simple steps for a healthy life that may save your life or the life of someone you love. Research shows that people at high risk for heart disease can reduce that risk by up to 80% by following these seven simple preventive steps. The benefits of these steps are not limited to reducing the risk of heart disease; studies also suggest that following them can cut the risk of stroke in half, lower the risk of cancer by a third, and give individuals a better chance of avoiding dementia. These seven steps are not a marketing ploy or a magic cure, and they do not require spending hundreds or thousands of dollars. Keep blood pressure in the normal range. Ideal blood pressure is less than 120/80 mm Hg. Control cholesterol levels. The goal is to have a non-HDL cholesterol level of less than 100 mg/dL, and for people who already have heart disease, the goal may be even lower. Monitor blood sugar levels. Fasting blood sugar should be less than 100 mg/dL, and the hemoglobin A1c (A1c) should be less than 5.7%, which indicates a balanced blood sugar level. Don't smoke. Smoking is one of the leading risk factors for heart disease. If you are a smoker, there are treatment strategies and effective medications that can help you successfully quit smoking. Maintain a healthy weight. Body Mass Index (BMI) is typically used to determine a healthy weight, with a normal range of 18.5 to 25 kg/m². However, some experts believe that waist circumference may be a better measure of excess weight risk, especially if it exceeds 40 inches for men or 35 inches for women. Engage in regular physical activity. It is recommended to get 150 minutes of moderate physical activity per week, such as brisk walking, or 75 minutes of vigorous physical activity like running or high-intensity workouts. Follow a healthy diet. There are multiple definitions of a healthy diet, but the general rule is to eat a diet rich in plants while avoiding ultra-processed foods that contain large amounts of added sugar and refined grains, such as white flour, as well as preservatives.
