Be Smart: Know Life’s Essential 8 for a Heart-Healthy Life
Heart disease remains the leading cause of death for both men and women—but the good news is that many heart attacks and strokes are preventable. The key is understanding the everyday habits that protect your heart and taking small, consistent steps toward better health.
The American Heart Association identifies Life’s Essential 8—eight simple, evidence-based approaches that can significantly improve heart health at any age. These steps focus on habits you can control and numbers you can track.
Let’s break them down.
1. Eat Better – Choose a Heart-Healthy Diet
A heart-healthy diet doesn’t have to be complicated. Focus on:
- Fruits and vegetables
- Whole grains
- Lean proteins (fish, beans, poultry)
- Healthy fats (olive oil, nuts, seeds)
Limit highly processed foods, excess sugar, and foods high in saturated fat and sodium. Small changes—like cooking more at home or adding one extra vegetable per meal—add up quickly.
2. Be More Active
Regular movement strengthens your heart, lowers blood pressure, and improves cholesterol and blood sugar levels.
Aim for:
- At least 150 minutes of moderate activity per week
- Activities like walking, biking, strength training, or even active yard work
Consistency matters more than intensity—find something you enjoy and keep moving.
3. Quit Tobacco – Including Vaping
Smoking and vaping significantly increase the risk of heart disease, stroke, and lung disease. There is no safe form of tobacco use.
Quitting—at any age—improves circulation, lowers blood pressure, and reduces heart risk almost immediately. If you need support, talk with your healthcare provider about quit-resources and strategies.
4. Get Healthy Sleep
Sleep is often overlooked, but it plays a major role in heart health.
Adults should aim for:
- 7–9 hours of quality sleep per night
Poor sleep is linked to higher blood pressure, weight gain, diabetes, and heart disease. Keeping a consistent sleep schedule and limiting screen time before bed can make a big difference.
5. Manage Weight
Maintaining a healthy weight helps reduce strain on your heart and lowers your risk for diabetes, high blood pressure, and high cholesterol.
Rather than focusing on the scale alone, focus on sustainable habits:
- Balanced nutrition
- Regular movement
- Healthy sleep
Progress, not perfection, is the goal.
6. Control Cholesterol – Know the Good and the Bad
Cholesterol plays an important role in your body, but imbalance can increase heart disease risk.
- LDL (“bad” cholesterol) can build up in arteries
- HDL (“good” cholesterol) helps remove excess cholesterol
Regular blood tests help identify problems early so lifestyle changes—or medication when needed—can reduce long-term risk.
7. Manage Blood Sugar – Understand Diabetes Risk
Blood sugar that stays high over time damages blood vessels and increases heart disease risk.
Even if you don’t have diabetes, it’s important to:
- Know your blood sugar levels
- Eat balanced meals
- Stay active
Early detection allows for lifestyle changes that can prevent or delay diabetes.
8. Manage Blood Pressure – Know Your Numbers
High blood pressure often has no symptoms, yet it is one of the biggest risk factors for heart disease and stroke.
A normal blood pressure is generally around 120/80. Regular checks help catch problems early so they can be addressed through lifestyle changes or treatment.
My Life Check Can Help
Now that you know Life’s Essential 8, the next step is understanding your own heart health.
The American Heart Association offers My Life Check, a free online tool that helps you:
- Assess your current heart health
- Learn your personal risk for heart disease and stroke
- Identify areas where small changes can make a big impact
👉 Take the assessment here: https://mlc.heart.org/
Sage Plus at Aslan Health
Heart disease is often underdiagnosed and undertreated in women, and many women delay care because of cost or lack of insurance. To help close that gap, Aslan Health participates in the Minnesota Sage Plus program.
Sage Plus provides free heart health and lifestyle services for women who qualify, including:
- Blood pressure screening and monitoring
- Cholesterol and diabetes risk assessment
- Heart health education and lifestyle support
This program is designed for women who are uninsured or underinsured and meet income and eligibility guidelines. If you qualify, Sage Plus can remove financial barriers and help you take proactive steps toward protecting your heart.
If you’re unsure whether you qualify, our team is happy to help you understand your options.
Start Where You Are
You don’t have to tackle all eight areas at once. Choose one or two steps to focus on this month and build from there. Heart health is a journey—and every positive step counts.
If you’re ready to know your numbers or want help creating a heart-healthy plan, your primary care provider can guide you with personalized, preventive care.
Caring for your heart is one of the best investments you can make in your health—and your future.