7 Steps for a Healthy Heart

Jan. 20, 2010 -- The American Heart Association has, for the first time,
identified seven health factors and lifestyle behaviors its research indicates
are necessary to keep your ticker in good shape.
“Life’s Simple 7�? categorizes cardiovascular health as Poor, Intermediate,
or Ideal in each of seven areas.
Published in Circulation: Journal of the American Heart Association,
the AHA says ideal cardiovascular health for adults is defined by these health
measures:

Never smoked or quit more than a year ago.
A healthy body mass index (BMI), an estimate of body fat determined by a
formula using weight and height.
Physical activity, and the more the better. The new measure says at least
150 minutes per week of moderate-intensity exercise is necessary for ideal
health, or 75 minutes weekly of vigorous physical activity.
Blood pressure below 120/80.
Fasting blood glucose less than 100 milligrams/deciliter, a fasting measure
of blood sugar level.
Total cholesterol of less than 200 milligrams/deciliter.
Eating a healthy diet. Four to five of the key components of a healthy diet
are followed. For a 2,000-calorie diet, these include:

At least 4.5 cups of fruits and vegetables per dayAt least two 3.5 oz. servings of fish per week, preferably oily fishAt least three 1-ounce servings of fiber-rich whole grains per dayLimiting sodium to less than 1,500 milligrams a dayDrinking no more than 36 ounces weekly of sugar-sweetened beverages

The AHA hopes the seven factors could improve the cardiovascular health of
Americans by 20% by the year 2020, and also reduce deaths from
cardiovascular-related diseases and strokes by 20%.




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