HUNTSVILLE LIVING | OCTOBER 2024 | 21
in science , policy and health care , the majority of CVD is preventable at an individual level . You can help turn the tide on the dire outlook of CVD while improving your own health by following and encouraging others to follow the American Heart Association ’ s “ Life ’ s Essential 8 .”
Eat better . Aim for an overall healthy eating pattern including whole foods , fruits and vegetables , lean protein , nuts , seeds and cooking with olive and canola oils .
Be active . Adults should get 2 1 / 2 hours of moderate or 75 minutes of vigorous physical activity per week . Kids should have 60 minutes every day , including play and structured activities .
Quit tobacco . Use of inhaled nicotine delivery products , which includes traditional cigarettes , electronic cigarettes and vaping , is the leading cause of preventable death in the U . S .
Get healthy sleep . Most adults need 7-9 hours of sleep each night . Children require 10-16 hours for ages 5 and younger , including naps ; 9-12 hours for ages 6-12 ; and 8-10 hours for ages 13-18 .
Manage weight . Achieving and maintaining a healthy weight has many benefits . Body mass index is a useful gauge . Optimal BMI is less than
25 , but less than 18.5 is considered underweight . You can calculate it online or consult a health care professional .
Control cholesterol . High levels of non-HDL , or “ bad ,” cholesterol can lead to heart disease . Your health care professional can consider non-HDL cholesterol as the preferred number to monitor , rather than total cholesterol , because it can be measured without fasting beforehand and is reliably calculated among all people .
Manage blood sugar . Most of the food you eat is turned into glucose ( or blood sugar ) your body uses as energy . Over time , high levels of blood sugar can damage your heart , kidneys , eyes and nerves .
Manage blood pressure . Keeping your blood pressure within acceptable ranges can keep you healthier longer . Levels less than 120 / 80 mm Hg are optimal . High blood pressure is defined as 130-139 mm Hg systolic pressure ( the top number in a reading ) or 80-89 mm Hg diastolic pressure ( bottom number ).
Find more ways to manage your health in the new year and beyond at heart . org .
— Family Features
Photo by Andrea Piacquadio
HUNTSVILLE LIVING | OCTOBER 2024 | 21