Since heart disease is one of the leading fatal illnesses worldwide, it is crucial to follow measures that ensure optimal heart health. The American Heart Association has created a checklist of factors for optimal heart health, which was previously called Life’s Simple 7 and is now referred to as Life’s Essential 8. Initially, the list included seven essential elements, including diet, weight, physical activity, and more. The American Heart Association has added a new component "believed to be essential for heart health," which is sleep; the new sleep metric now indicates that healthy sleep is also important for overall cardiovascular health. Moreover, this practice does not require excessive activity, but simply relaxation.
Research published in the journal Circulation states: "Sleep duration is now a key component of optimal heart and brain health," and by measuring the average hours of sleep each night, the research team found that the "ideal" duration of sleep ranges from seven to nine hours for adults. For children aged five and under, sleep duration should be between 10 to 16 hours per 24 hours. Those aged 6 to 12 should aim for sleeping between 9 to 12 hours, while teenagers aged 13 to 18 should target between 8 to 10 hours of sleep.
Donald M. Lloyd-Jones, president of the American Heart Association, said: "The new sleep metric reflects the latest research findings: sleep affects overall health, and people with healthier sleep patterns manage health factors like weight, blood pressure, and risk of developing type 2 diabetes more effectively." He added, "Additionally, advancements in sleep measurement methods, such as wearable devices, now give people the ability to routinely and reliably monitor their sleep habits at home."
The association set its first set of metrics for optimal heart health in 2010. Later, in 2017, brain health was also linked to cardiovascular health. The results of this research have now been integrated to determine the factors for optimal heart health in the new Life’s Essential 8 list. Four of the original metrics have been redefined to align with the latest guidelines, and sleep has been added.
Lloyd-Jones further stated: "Life’s Essential 8 is a significant step forward in our ability to identify when cardiovascular health can be maintained and when it falls below optimal levels. It should mobilize efforts to improve cardiovascular health for all people at all stages of life." Numerous studies suggest that more than 80% of all cardiovascular events can be prevented by following a healthy lifestyle. Sleep is just one factor for heart health.
The list of factors to consider for good heart health includes the following:
- Healthy diet
- Physical activity
- Nicotine exposure
- Sleep duration
- Body Mass Index (BMI)
- Blood lipids (cholesterol and triglycerides)
- Blood glucose
- Blood pressure
