Life’s Simple 7: Tips for Better Heart Health Nutrition

BY LAUREN CORNAY, RD, LN, AVERA HEART HOSPITAL

Just because you may have a strong genetic risk for heart disease, there’s no reason to admit defeat.

A recent American Heart Association Journal study on circulation suggests that following seven healthy lifestyle habits can add as many as 20 years of life – two whole decades – free from heart disease. The habits are called “Life’s Simple 7.”

They’re not all simple but working toward them is well worth it! Let’s take a look at the ideas.

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No. 1: Manage Your Blood Pressure

Blood pressure is read as systolic blood pressure over diastolic blood pressure. Normal is considered 120 over 80. Systolic blood pressure is the pressure in the arteries when the heart beats. Diastolic pressure is the pressure in the arteries when the heart is at rest between beats. Managing blood pressure may require medication; implementing many of the simple seven habits can improve it.

No. 2: Control Your Cholesterol

Cholesterol is a fat-like substance that our bodies produce. It’s also found in many animal products we eat. Different types of cholesterol have different jobs in the body; some are more harmful (LDL) while others are more helpful (HDL). Managing cholesterol may require medication but can also be improved by implementing these habits.

No. 3: Reduce Your Blood Sugar

Carbohydrates in the foods we eat turn into glucose in the stomach, enter our bloodstream and fuel our body. However, when there’s too much glucose or not enough insulin, our blood sugar spends too much time outside the “normal” range. Consistently high blood sugar can damage the heart, kidneys, eyes and nerves. Like cholesterol, you may need some medication to address blood sugar levels. You can also improve it with lifestyle-changing habits.

No. 4: Get Yourself More Active

A great place to start is simply moving more. A five-minute walk around the block at lunch. A five to 10-minute tai chi video in the morning or before bed. The long-term goal would be 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week. But remember to just get moving, since every small step helps.

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No. 5: Feed Yourself Better Meals

Healthy eating can look many different ways. Try making small swaps within each food group to improve overall quality. The more natural, less processed, the better. Instead of pre-fried frozen chicken strips, you can try adding your own breadcrumbs to a chicken breast and baking it. If you usually sip on juice at breakfast, why not try munching on fresh or freeze-dried fruit instead. Only like your vegetables in cheese sauce? Try marinating and roasting them to get flavor –and nutrition.

No. 6: Set Your Weight-Loss Goals

If you are eating better and getting more active, weight loss will be a likely side effect. Avera Heart Hospital can help, and you sign up for our Healthy Weight email series at Avera.org/weightjourney.

No. 7: Get Yourself Off Tobacco

This is no simple task, but people who quit see their risk of heart disease goes down by half in just a year.

It doesn’t have to be all or nothing. Scientific studies show that on average individuals with a high genetic risk who maintained poor lifestyles will experience a coronary heart disease events 20 years earlier than those with the same genetic risk but an ideal lifestyle.

Addressing even one or two of these habits can help you steer clear of the hospital for a few extra years.

You can learn more about nutrition and health at Avera.org/service/nutrition.

Lauren Cornay, RD, LN, is a registered dietitian with Avera Heart Hospital.

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