Exercise and a balanced diet are two important things in the American Heart Association’s ‘Life’s Simple 7’ behaviour that can keep us fit and active even in the ageing age. Let us know which are the 7 things which will save us from the risk of life-threatening diseases.
According to a new study published in the Journal of the American Heart Association, people who follow a healthy lifestyle in their 30s may reduce their risk of diseases such as high blood pressure in their 40s. The ‘Life’s Simple 7’ program of the association considers exercise and a balanced diet to be very important in our lifestyle. Apart from a healthy lifestyle, both these things can keep us fit and active even in the aging age.
The ‘Life’s Simple 7’ program suggests keeping the heart healthy for which balanced diet, regular exercise, low cholesterol and proper management of blood sugar are included. At the same time, health experts say that people should not try to fulfill all these seven rules at once to bring about a change in lifestyle. Can start with 1 or 2.
42% suffer from high blood pressure
The study involved more than 30 thousand adults from various states of the US. During 7 years of continuous research, it was revealed that 42 percent of the participants in the study had high blood pressure. Whereas the participants who followed the association’s ‘Life’s Simple 7’ program found the American Heart Association’s score at 6 percent lower risk of hypertension.
According to the association, half of the adults in the United States have high blood pressure. As a result, they face risks such as stroke, heart attack, weak eyes and cardiac arrest. But experts say that all these problems can be prevented. Every work we do affects our health too, so there can be no alternative to an active healthy lifestyle.
What is ‘Life’s Simple 7’ program?
There are 7 simple rules or health tips made by the American Heart Association for healthy lifestyles that help keep us healthy. It is a kind of ‘health metric model’ to keep our heart healthy which the association has built after years of study and extensive research. This ‘health’ includes
- Body mass index i.e. BMI
- Balanced diet (must have)
- Smoking (Quit Today)
- Physical activities (do as much as possible)
- Blood pressure (keep control and exercise)
- Cholesterol (Do not increase) and
- Blood sugar (Keep checking regularly)
Stress is the enemy of the heart
The ‘Health Metric Model’ has been developed by Dr. Donald M. Lloyd-Jones and his colleagues, the current president of the American Heart Association and the chairman of the Department of Preventive Medicine Medicine at Northwestern University. Dr. Donald says that people must take care of all these 7 things which are very important for a healthy life including stress and sleep.
Dr. Donald says that there is no doubt that today everyone has the problem of stress and it is present everywhere. it is inevitable. The problem is that to measure blood pressure like we have an instrument, there is no instrument to measure stress. Therefore, you have to treat it first and that is the way to do our best to avoid it. Stress also varies for different people according to their background and occupation. But it can be clearly said that stress is not good for our heart health at all.
Think of ‘Life’s Simple 7’ like this
Dr. Lloyd-Jones says that when we are under stress, we do not eat healthily, we do not engage in physical activity and we do not sleep properly. Doing this for a long time increases both weight and blood pressure. There is no need to follow all the rules of ‘Life’s Simple 7’ simultaneously. First of all, choose something that you want to reduce today and are ready to improve it. Also, to complete what you choose, choose a path in which you have the least hindrance so as not to leave it in the middle. However, Dr. Donald’s suggestion is that if you smoke, first try to leave it.
How to make your simple 7 menu?
- Fresh green vegetables
- All seasonal fruits
- whole grains
- runner bean
- Lean poultry (chicken in small amounts)
- Rich and healthy natural oil
- Processed meat
- Red Meat
- Refined grains