Edith Hejberg
Making healthy choices needs to be easier, more affordable, and more accessible for everyone especially young people and women.
The American Heart Association’s “Life’s Simple 7” outlines seven key habits for a healthy heart: don’t smoke, eat well, stay active, maintain a healthy weight, keep blood pressure in check, control blood sugar, and manage cholesterol.
Following even a few of these can transform your health and not just your heart.
A Study Spanning Hundreds of Research Papers
Researchers reviewed 483 studies to see how these seven habits affect health across the body.
The results, published in the Journal of the American Heart Association, show benefits far beyond heart health from better brain function to stronger muscles.
Health Gains Despite Genetic Risk
Even if your genes put you at risk for chronic disease, sticking to at least three of these habits lowers your risk of heart problems.
The more habits you follow, the more your entire body benefits.
A Ripple Effect from Head to Toe
Lead author Dr. Liliana Aguayo says the findings were striking: better lifestyle scores supported nearly every organ system, from the brain and lungs to vision, hearing, teeth, and muscle strength. It’s a whole‑body upgrade.
Small Changes, Big Impact
You don’t need a total lifestyle overhaul to see results. Moving from obesity to overweight, taking short walks, or cutting back on sugary drinks all count.
Each one‑point improvement on the lifestyle score lowered dementia risk by 11%, eye disease risk by 6%, fatty liver risk by 23%, and kidney disease risk by 11%.
From 7 to 8 — The New Guidelines
The AHA recently expanded Life’s Simple 7 to Life’s Essential 8. The update includes avoiding secondhand smoke and vaping, focusing on healthy eating patterns like the Mediterranean or DASH diets, and importantly adding sleep as a core health factor.
Sleep: The New Health Essential
Adults should aim for 7–9 hours of sleep per night.
Kids and teens need even more. Quality sleep isn’t just for rest it’s vital for long‑term heart, brain, and immune health.
The Role of Diet and Exercise
Experts recommend a plant‑based diet rich in fruits, vegetables, whole grains, legumes, and lean proteins like fish.
Limit processed foods, salt, and sugary drinks. For exercise, aim for 150 minutes of moderate activity (like walking or gardening) or 75 minutes of vigorous activity each week.
The Global Challenge
Despite the proven benefits, fewer than 4% of people worldwide meet the criteria for ideal heart health.
Making healthy choices needs to be easier, more affordable, and more accessible for everyone especially young people and women.
Never Too Early, Never Too Late
Whether you’re 25 or 75, it’s always the right time to start. Even modest improvements can protect you from the world’s leading killers and keep you healthier, stronger, and more vibrant.
