Life’s Essential Eight was coined by the American Heart Association (AHA).
They comprise eight key measures to improve and maintain your heart and general cardiovascular health.
This means these eight practices will help lower your risk for heart disease, stroke and other major health issues.
Spoken like most of us!
The first essential factor is eating better.
The key to eating is the balance of ordinary foods you consume.
You don’t need to eat “special” foods like what so many companies and labels are trying to sell you.
Vegetables, fruits, nuts, legumes and whole grains should be at the top of your list to eat every day.
You should also eat plenty of lean animal proteins like chicken (without the skin), fish and seafood, and plant-based proteins like beans, lentils and tofu.
You should drink plenty of water throughout the day, and not only when you are thirsty.
If you like coffee or tea, try to drink it without sugar.
For cardiovascular health, you should avoid anything processed, fatty foods and salty food.
Fat because it can lead to atherosclerosis, i.e. plaques in your blood vessels that can grow large enough to block the blood vessel.
Salt because it can worsen your high blood pressure.
The AHA also suggests that we cook more at home rather than eating out, so that we can control what we eat.
We should also watch our portion size so that we don’t overeat.
Yes.
The AHA recommends either 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous aerobic activity per week.
Moderate activity includes brisk walking, dancing, breast stroke in swimming and Zumba.
Vigorous activity includes running, hiking, swimming styles other than breast stroke, and vigorous dancing.
Strength training is not aerobic activity and should be done twice a week for at least 1.5 hours separately.
The idea is movement more than exercise.
Modern people spend too much time sitting still at the work desk or at home watching TV.
If we aim to get up and move every 20 minutes, even if it is a walk to the kitchen to drink water, it is far better than being still for hours straight.
Note that you don’t feel very energised if you don’t move anyway.
You definitely have to quit smoking or any other form of tobacco.
Another big lifestyle factor is to get adequate sleep.
Sleep is an essential component of cardiovascular health because sleep gives you better brain function (alertness, focus, decision-making, memory, problem-solving), and improved mood and energy.
Sleep also boosts your immune system and allows your body to heal and repair its damaged cells and tissues.
You, as an adult, need about seven to nine hours of sleep a night.
If you don’t get enough sleep, after a while, you will be more at risk for all kinds of diseases like heart disease, high blood pressure, diabetes and high cholesterol.
To get good sleep, it is important to go to bed at the same time every night so that you can wake up the same time every morning.
This regulates your body’s circadian rhythm.
In this modern age, avoid all sorts of stimulating activity (like video games) and blue light from your phone and computer before you sleep.
Use a filter if you have to.
So far, we have talked about lifestyle factors, meaning things completely – more or less – within your control.
Another lifestyle factor is not getting obese.
This is also mostly within your control, especially if you control what you eat and exercise regularly.
You can calculate your body mass index (BMI) with this formula: BMI = Your weight (in kilogrammes)/Your height x your height (in metres)
Your BMI should not be over 25 or less than 18.5.
Not all.
The sixth, seventh and eighth factors are controlling your blood cholesterol, blood sugar and blood pressure.
High blood cholesterol is only partially within your control as genetic factors play a lot into whether or not you develop this condition.
So are diabetes and high blood pressure.
You can eat smart and exercise right all your life and still develop these diseases simply because of the combination of your genes and body type.
However, if you do essential items number one to five, you would be able to lower the risk of number six to eight to some degree at least.
For the rest of it, you will have to see a doctor and be prescribed pills to manage them.
Dr YLM graduated as a medical doctor, and has been writing for many years on various subjects such as medicine, health, computers and entertainment. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
