Why ‘Life’s Essential 8’ is the ‘roadmap’ to living longer — and being healthier into old age

Cardiovascular disease doesn’t just break hearts — it stops them. 

The nation’s top killer claimed one in five American deaths in 2022, but experts say a few smart moves could keep your name off that list.

“Adults in their 20s, 30s and 40s seeking a roadmap for cardiovascular health are encouraged to look at the American Heart Association’s Life’s Essential 8,” Dr. Matthew Tomey, a cardiologist at Mount Sinai Fuster Heart Hospital, told The Post. 

But no matter your age, the path to a stronger heart is still wide open.

“Today is the day that you can get on track,” Tomey said. “Even if you have a genetic predisposition to cardiovascular disease that runs in your family, your choices still matter!”

These are the eight essential steps to keep your ticker in top shape so that you can live a longer and healthier life.

#1: Improve your diet

“The more plants the better,” Dr. Sanjai Sinha, an internist at the Health Center at Hudson Yards, told The Post. “The Mediterranean diet is the most effective diet with the best data.”

That diet, shaped by the eating habits of 21 countries bordering the Mediterranean Sea, focuses on nutrient-packed whole grains, fresh produce, legumes, nuts, lean proteins like chicken and fish and plenty of anti-oxidant-rich olive oil.

The science backs it up: A 2023 analysis out of the University of Sydney found that women who followed the Mediterranean diet cut their risk of heart disease and early death by nearly 25%.

Other research suggests it lowers key risk factors for heart disease such as high cholesterol and high blood pressure.

#2: Get moving

“The data behind exercise in reducing inflammation, metabolic and cardiovascular risk, cancer, and dementia are all strong,” Sinha said.

In fact, research suggests that a sedentary lifestyle increases your risk for heart disease and stroke to levels on par with cigarette smoking.

Despite this, government data shows that only 28% of Americans are meeting the Centers for Disease Control and Prevention’s physical activity guidelines.

The agency recommends that US adults get at least 150 minutes of moderate aerobic exercise a week, plus two days of muscle-strengthening activities.

“Even if you can’t ‘exercise’, movement regularly, including at least 5 minutes out of every 30 you’re sitting in front of a screen, is crucial,” Sinha said. 

#3: Quit tobacco

Tobacco use is trending down, but as of 2022, nearly 29 million Americans were still smoking cigarettes.

The CDC estimates that smoking is to blame for 1 in 4 deaths rom cardiovascular disease — amounting to 140,000 lives lost each year to heart-related illness tied directly to cigarettes.

Studies show that smoking blood vessels, promotes dangerous plaque buildup in the arteries, reduces oxygen flow to vital organs, and drives up blood pressure, heart rate and clot risk.

And it’s not just smokers at risk — secondhand smoke exposure also increases the odds of major health problems like heart attack and stroke.

#4: Get enough sleep

Most adults need 7 to 9 hours of shut-eye a night to stay sharp and protect their health.

But about a third of U.S. adults — and a staggering three-quarters of high schoolers — aren’t getting enough sleep, according to the CDC. That can give your heart a big beating.

Too little sleep can trigger a fight-or-flight response in the body, driving up heart rate and blood pressure. It also fuels inflammation and messes with hormones — both of which can raise your risk of cardiovascular disease.

“See a doctor if you’re having trouble getting to or staying asleep,” Sinha told The Post. It could be a sign that you have a sleep disorder, which can also negatively impact your heart health. 

#5: Manage your weight

More than 2 in 5 US adults are living with obesity, along with 1 in 5 children and adolescents, according to the CDC.

And it’s not just a cosmetic concern. Excess weight puts a major strain on the heart, potentially leading to high blood pressure, plaque buildup, irregular heartbeat and other problems that can damage both the muscle and blood vessels.

“You will gain weight, and gain fat more than muscle, if you don’t focus on eating well and exercising while you’re in your forties and older,” Sinha warned.

But too little weight isn’t great for your heart either.

The American Heart Association (AHA) considers a healthy BMI to be under 25 — and anything under 18.5 to be underweight.

#6, 7 and 8: Control your cholesterol, blood pressure and blood sugar levels

High cholesterol, blood pressure and blood sugar are silent killers — and all three are major drivers of heart disease.

Left unchecked, they can damage the arteries that supply blood to your heart and brain, weaken the heart muscle and lead to deadly consequences.

“The key about these last 3 is that you have to get to your primary care doctor regularly to know what these numbers are,” Sinha said. And no, that doesn’t mean urgent care.

Unlike the first five lifestyle changes in the AHA’s “Life’s Essential 8,” Sinha noted that these three risk factors can often be addressed quickly with medication while you work on long-term fixes.

“These 3 factors, when uncontrolled, will lead to a shortened lifespan through increased risk for diabetes, heart attacks and strokes,” he said.

“They will also play a role in increasing your risk for cancer,” Sinha added.