The American Heart Association has identified seven health and lifestyle factors key to what one expert called the fountain of youth for your heart. Citing the importance of prevention for the long term, the AHA for the first time is making better heart health a goal in itself. By 2020, it aims to improve the cardiovascular health of all Americans by 20% while reducing deaths from cardiovascular diseases and stroke by 20%.In a scientific statement published in the AHA journal Circulation, Donald M. Lloyd-Jones, MD, ScM, of Northwestern University and colleagues outlined seven measures of ideal heart health for adults. The association has dubbed these Lifes Simple 7: Never smoked or quit more than one year ago.
Body mass index (BMI) less than 25.
Physical activity of at least 150 minutes (moderate intensity) or 75 minutes (vigorous intensity) each week.
Four to five of the key components of a healthy diet. (See next page.)
Total cholesterol of less than 200 mg/dL.
Blood pressure below 120/80 mmHg.
Fasting blood glucose less than 100 mg/dL.Only about 5% of Americans now meet all seven criteria. But the payoff for meeting those goals is huge, according to Clyde W. Yancy, MD, American Heart Association president: If you can reach age 50 with ideal heart health, you can probably live another 40 years free of heart disease and stroke-two of the most common killers.Ideal health can be difficult to achieve, Dr. Lloyd-Jones noted, in part because genetics can play an important role in several of these factors. But he added that everyone should strive to reach an optimal level of heart health. The first step is to know your hearthealth numbers-cholesterol, blood pressure, glucose-and what they mean. The next step is to try to reach as close to ideal as you can.An important element of the new AHA goals is that there is room for everyone to improve, commented Alice H. Lichtenstein, DSc, director of Tufts HNRCA Cardiovascular Nutrition Laboratory, whether it is going from out-of-target to close-to-target, or close-to-target to ideal. It is also helpful that in terms of food, secular trends are making it easier for everyone to reach the goals-for example, New York Citys initiative to lower the salt content of restaurant meals. (See NewsBites, March 2010.)To help people improve their heart health, the AHA also unveiled a new online resource, My Life Check
Fruit and vegetables-4.5 cups or more per day. Diets high in fruits and vegetables are associated with a lower risk of cardiovascular diseases as well as risk factors such as obesity and high blood pressure. Fish-2 or more 3.5-ounce servings a week (preferably oily fish such as salmon and mackerel, high in omega-3 fatty acids). Eating fish is associated with lower risk of sudden cardiac death. Diets high in omega-3 fatty acids may also help reduce triglycerides in some people. Sugar-sweetened beverages-less than or equal to 450 calories (36 ounces) per week. Diets high in sugar tend to be high in empty calories and displace foods that contain essential nutrients. High-sugar diets, especially those high in sugar-containing beverages, are associated with obesity, and new research suggests a link with high blood pressure. Fiber-rich whole grains-3 or more 1-ounce servings a day. Whole grains are high in fiber, which helps lower cholesterol, and contain essential nutrients, such as vitamins and minerals. Diets high in whole grains have been associated with a lower risk of cardiovascular disease and are helpful for attaining and maintaining a healthy body weight. Sodium-less than 1,500 milligrams per day. CDC data indicate that the lower sodium recommendation is applicable to nearly 70% of US adults.
