Life’s essential eight: a blueprint for optimal health Premium

Combat cardiovascular diseases with Life's Essential 8: diet, exercise, no smoking, quality sleep, mental well-being, healthy weight, blood levels.

Cardiovascular diseases (CVD) have reached epidemic proportions, accounting for nearly 30% of all deaths worldwide. The majority of the alarming 21 million annual fatalities occur in developing and developed countries. Urbanisation, lifestyle changes and genetic predisposition have compounded the crisis, with Indians, in particular, being affected at a younger age—often five to 10 years earlier than other populations. This not only disrupts families but also impacts national productivity.

To combat this growing health challenge, experts have outlined Life’s Essential 8, a comprehensive framework designed to promote cardiovascular health.

Endorsed by leading scientific bodies like the American Heart Association, Life’s Essential 8 encompasses key lifestyle habits and health factors that contribute to cardiovascular wellness. These are: a healthy diet, physical activity, no smoking or nicotine exposure, quality sleep, mental and emotional well-being, a healthy body weight, optimal blood glucose levels and balanced cholesterol and blood pressure.

A heart-healthy diet consists of: whole grains, legumes, fresh fruits, nuts, and at least 3-4 servings of vegetables per day. Avoiding processed foods, sugary beverages, excess salt, and red/processed meats is vital. Following structured diet plans like the Mediterranean or DASH diets may be considered. Before making any drastic changes however, consult a healthcare professional.

Sedentary lifestyles contribute to nearly 20% of all CVD deaths, often termed the Sitting Disease. To counteract this: engage in at least 150 minutes of moderate or 75 minutes of intense exercise per week. Activities like brisk walking, cycling, jogging and swimming are highly beneficial. Meditation and yoga can supplement physical activity for overall well-being.

Nicotine in any form—tobacco, vaping, or second-hand smoke—is the leading preventable cause of CVD. To quit effectively, follow the Five As: Ask about smoking habits, Advise quitting with clear, personalised messages, Assess willingness to quit, Assist in quitting, Arrange follow-ups and support. Seek medical help if quitting is challenging.

Poor sleep quality and duration increase the risk of cardiovascular diseases. Maintain good sleep hygiene by: setting a regular sleep schedule, avoiding long daytime naps, creating a comfortable sleep environment, reducing screen time at least one hour before bed and avoiding caffeine and heavy meals late at night.