Heart Healthy Lifestyle Linked to Longer Life Without Diabetes, Cancer

Heart Healthy Lifestyle Linked to Longer Life Without Diabetes, CancerShare on Pinterest
Exercise is one of the key components of a heart-healthy lifestyle. SolStock/Getty Images
  • Researchers say people who follow the Life Essential 8 recommendations tend to have healthier cardiovascular systems and live longer.
  • The eight recommended lifestyle elements include a healthy diet, regular exercise, weight management, and low cholesterol and blood sugar levels.
  • Researchers say adopting these daily habits can help reduce the risk of type 2 diabetes, cancer, and dementia.

Adults who live a heart-healthy lifestyle and have scores on the higher end of the American Heart Association’s Life Essential 8 cardiovascular heart chart tend to live longer with optimal health.

That’s according to a pair of studies presented at the association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Scientific Sessions 2023.

Both studies are based on the American Heart Association Life Essential 8 and participants were scored based on whether they implemented the points in their lives.

The Essential 8 are:

  • Eat better
  • Be more active
  • Quit tobacco
  • Get healthy sleep
  • Manage weight
  • Control cholesterol
  • Manage blood sugar
  • Manage blood pressure

The American Heart Association defined scores as:

  • Less than 50 – poor cardiovascular health
  • 51 to 80 – intermediate cardiovascular health
  • 81 – high cardiovascular health

The studies haven’t been published yet in a peer-reviewed journal.

The first study looked at the levels of the American Heart Association Life Essential 8 and its correlation with life expectancy and living free of chronic disease.

The scientists reviewed the health data of 136,599 adults in the United Kingdom who did not have cardiovascular disease, type 2 diabetes, cancer, or dementia at the start of the study.

The researchers compared life expectancy between the groups. They reported that adults who scored in the high cardiovascular health category at age 50 lived longer than those in the poor heart category. On average, men lived about 5 years longer and women lived about 6 years longer.

People with excellent cardiovascular health also live longer without chronic disease. Disease-free life expectancy accounted for nearly 76{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of total life expectancy for men and more than 83{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} for women with ideal cardiovascular health.

In contrast, disease-free life expectancy was about 65{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of men and about 69{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of women with poor cardiovascular health.

“The ideal would be to follow healthy habits from the start,” said Dr. Alexandra Lajoie, a non-invasive cardiologist at Providence Saint John’s Health Center in California.

“But starting exercise, getting better sleep, and maintaining a healthy body weight improves blood pressure and blood sugar, and consequently reduces cardiovascular event risk for decades beyond age 50,” she told Healthline.

“It is never too late to improve your lifestyle,” Lajoie continued. “Heart-healthy changes at any age have been shown to improve quality of life and reduce the number of necessary prescription medications.”

Limitations to the study were that cardiovascular disease, cancer, and dementia were the only diseases included in the definition of disease-free life expectancy.

In the second study, researchers analyzed information, including Life’s Essential 8 scores, for more than 23,000 adults in the United States who took part in the National Health and Nutrition Examination Survey (NHANES) from 2005 to 2018.

These researchers used the same categories as the first study.

The scientists found that people at age 50 with scores exceeding 80 had a life expectancy of about 33 additional years. The remaining life expectancy was about 25 years for people with poor cardiovascular health.

“Quitting smoking is the best thing to improve heart health,” Lajoie said. “After that, it’s maintaining a regular exercise routine.”

People who maintain cardiovascular health have benefits throughout their older years, but further research is needed to see how changes, such as quitting smoking change their life expectancy.

“Although all of the 8 Healthy Living points are important and are intertwined with each other, diet and exercise together is a good place to start developing healthy habits,” said Dr. Aeshita Dwivedi, a cardiologist at Lenox Hill Hospital in New York. “Our genetics play a large role in our overall health, but living a healthy life can minimize the effects of our genes.”

“It is important to note that most participants were Caucasian,” noted Dwivedi. “We don’t know if the results would be different if there were more diversity. However, it is unsurprising that living a heart-healthy lifestyle would provide more health benefits.”

“Studies such as these are encouraging and can motivate people to adopt a healthier lifestyle,” Dwivedi told Healthline. “It is especially encouraging that people who scored low and then changed some habits and transitioned from low to better scores saw improvements in their health and life expectancy.”

The Harvard Diet May Increase Your Chances of Living Longer by 20{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}

The Harvard Diet May Increase Your Chances of Living Longer by 20{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}Share on Pinterest
The Harvard Diet has been linked with lower rates of cancer, respiratory disease, cardiovascular disease, and death. Afriandi/Getty Images
  • A new study has found that four specific eating plans were all linked to greater longevity.
  • One plan in particular, the Harvard Diet, is gaining attention.
  • It was developed for the study and includes aspects of MyPlate as well as the Mediterranean diet.
  • Nutrition experts say the diet can benefit health in several ways which can lead to a longer life.

When embarking on a healthy eating plan, people may offer up several goals that motivate them, including things like wanting to feel better, losing weight, or living a longer healthier life.

If longevity is among your goals, you may wonder what’s the ideal eating plan that will help you achieve your desire.

Good news, a group of researchers sought to answer this question by studying people who followed one of four different dietary patterns, including the Alternate Mediterranean Diet, the Dietary Guidelines for Americans (MyPlate), the Healthful Plant-Based Diet Index, and the Alternate Healthy Eating Index (also known as the “Harvard Diet”).

The researchers found that people who followed any of these diets were 20{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} less likely to die during the 36-year study. They also had lower rates of cancer, respiratory disease, and cardiovascular disease.

However, one of these nutritional plans, which was developed specifically for the study, has particularly garnered attention from the public: the Harvard Diet.

Samantha Coogan — who is program director of the Didactic Program in Nutrition & Dietetics at the University of Nevada, Las Vegas — said the Harvard Diet, or Healthy Eating Plate, is almost identical to MyPlate, which was developed by the USDA in June 2011.

However, there are a few important differences.

“Both concepts recommend 1/2 of your plate/meal serving should consist of fruits/vegetables, 1/4 from whole grains, and 1/4 from proteins. The symbols are nearly identical,” said Coogan.

The difference is that the Harvard Diet advises a larger proportion of vegetables versus fruit than MyPlate does.

Another key difference between the two is in their fat and dairy recommendations. MyPlate recommends a serving of dairy with each meal, but the Harvard Diet suggests replacing that dairy with beverages like water, coffee, or tea.

“Researchers at Harvard came to this conclusion due to a higher prevalence of lactose intolerance in the U.S.,” explained Coogan. “In addition, they promote avoiding sugary beverages in general, and limiting milk/dairy beverages to 1-2 servings per day.”

Coogan notes, however, that MyPlate does include information about non-dairy sources of calcium for those who are lactose intolerant. It’s just promoted in a different way.

Another important difference between the plans, according to Coogan, is that the Harvard Diet advises moderate amounts of healthy fats — in the form of plant oils, such as olive, canola, soy, peanut, corn, and sunflower oils — and avoids trans fats.

Antonette Hardie, a registered dietitian at The Ohio State University Wexner Medical Center, said there are “a ton of benefits” associated with the Harvard Diet.

“Several benefits include lowering the risk of cardiovascular disease, type 2 diabetes, high cholesterol, and hypertension,” said Hardie. “Weight loss could also be an added benefit of this diet.”

Hardie said these benefits occur because this way of eating is low in processed foods and saturated fats, with have both been linked to an increased risk for these conditions.

Additionally, it is using the MyPlate method in combination with the Mediterranean diet in order to create healthy eating habits that people are able to maintain.

Hardie noted, however, that the word “diet” may be a bit of a misnomer.

“The word ‘diet’ has such a bad rap and often leads people to think it’s a fad for quick weight loss,” she said. “This ‘Harvard Diet’ is using the MyPlate method in combination with the Mediterranean diet to create healthy eating habits.”

Sharon Palmer — registered dietitian, author, and blogger at The Plant-Powered Dietitian — noted that this way of eating is also filled with healthful carbohydrates, fiber, vitamins, minerals, healthy fats, and phytochemicals in addition to being lower in cholesterol, saturated fat, and sodium.

“These are the essentials for a healthy eating plan that promotes optimal health,” explained Palmer.

Palmer said, “I am a fan of this diet plan, because it’s common sense, it’s based on the research that has been pouring in over the past couple of decades, and is easy to follow.

“It’s also a diet plan that is better for the planet,” she added.

Hardie is in agreement with Palmer.

“This is an excellent way of eating,” she said. However, she notes that it would be more beneficial to not think of it as a diet, but rather a technique for creating healthy eating habits.

Coogan said she likes it because it falls closely in line with MyPlate and its updated dairy recommendations “make sense.”

“I like that it doesn’t demonize dairy, but offers a lower intake,” she explained.

Another aspect of the Harvard Diet that she likes is that it specifies quality over quantity when it comes to carbohydrates.

Most importantly, added Coogan, these concepts can be adopted regardless of your budget.

“So whether you shop at Walmart, a food pantry, Sprouts or Whole Foods, we can all adopt a healthier lifestyle that is unique to our situations.”

Less staff, longer delays and fewer options: Rural America confronts a health care crisis

More than 40,000 graduating medical students learned Friday where they will spend the next three to seven years of their medical training.

With the United States grappling with a simultaneous shortage of primary care physicians and a rural health care crisis, many of the graduating students are set to enter the front lines of the country’s health care shortage.

At least 136 rural hospitals and health systems closed between 2010 and 2021, and over 40{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of rural hospitals operate with negative profit margins. Despite billions of dollars in investment in health care, hospitals throughout the United States face the possibility of shutting down.

“I would say it is probably the worst time for health care that we ever experienced,” Joanne Conroy, the chief executive officer and president of Dartmouth Health, told ABC News. She noted that increased costs, inflation, limited housing, and workforce shortages have made running rural hospitals more challenging.

Less staff, longer delays and fewer options: Rural America confronts a health care crisis

Duke students express joy on Match Day learning where they would spend the next three to seven years for their residency program.

Duke University School of Medicine

“We know what to do if we face another pandemic,” Conroy said. “The question is whether or not we have the financial resilience in order to survive it.”

Many hospitals that remain open have cut costs to survive, offering fewer services and beds.

In 2020, 47{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of rural community hospitals did not provide obstetric services, with 89 obstetric units closing between 2015 and 2019. Seven million women reside in counties with limited or no access to maternity care, impacting half a million newborns annually.

According to Conroy, patients can already feel the impact of the crisis, noting that some women in New Hampshire need to drive two hours to deliver their babies. Other effects include fewer available beds in emergency rooms, delays for elective surgery and longer wait times for prescriptions or ambulance pickups.

For new medical professionals entering their residency, especially those joining rural systems, the circumstances of the struggling health systems are out of their control.

PHOTO: Duke students express joy on Match Day learning where they would spend the next three to seven years for their residency program.

Duke students express joy on Match Day learning where they would spend the next three to seven years for their residency program.

Duke University School of Medicine

“It is not my job to fix all of the problems for an entire community, that’s impossible. When you feel like that’s your responsibility, burnout is basically inevitable,” said Katie Stevenson, a Tufts medical student. “When you feel like your goal is to do the best you can with the resources you have, you are able to right-size your expectations a bit.”

An increasing number of students are entering medical school programs that focus on rural medicine. In 2019, the Health Resources and Services Administration issued grants to create 32 newly accredited rural residency programs, supplementing the preexisting programs.

This year, Tufts School of Medicine will graduate its tenth class of students from its Maine Track MD program – a partnership with Maine Medical Center that allows students to pursue a community-based curriculum and gain financial incentives to encourage primary-care specialties.

STOCK PHOTO: A teacher gestures as she lectures a class of college students.

A teacher gestures as she lectures a class of college students.

STOCK PHOTO/Getty Images

Graduating roughly 40 students annually, 27{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of Maine Track students have been matched to programs in Maine and 47{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} have been matched into primary care programs, according to Dena Whitesell, an assistant dean for students at Tufts and psychiatrist at Maine Medical Center.

“We know that students and residents who live in an area [and] who train in an area are more likely to practice in that area in the future,” Whitesell said.

Liv Fauver, a Tufts student who matched with a University of Vermont residency program, grew up in rural New Hampshire and said she felt motivated to work in a similar community where she could positively impact the local residents.

“I think for me, my goal is to live and work in the community that I serve,” she said. “So I’m really in a place where I go home or go to the grocery store and see my patients all the time, because that’s the world that I live in and work in.”

While rural hospitals have closed in record numbers, PCPs – medical professionals who patients regularly use for checkups and other routine care – face additional challenges, especially in rural areas, according to experts.

Greg Sawin, a PCP who has practiced in Massachusetts and Maine as well as Duke University School of Medicine professor, said he worries that the goals of primary and long-term preventative care can sometimes be at odds with larger health care systems.

“We get paid to do things to people. We don’t get paid to keep populations healthy,” he said.

Moreover, he believes the costs associated with medical schools – including the high cost, the likelihood of incurring debt and substantially higher pay to pursue competitive specialties like orthopedic surgery or dermatology, for example – disincentivize primary care options like family or internal medicine.

PHOTO: Duke students express joy on Match Day learning where they would spend the next three to seven years for their residency program.

Duke students express joy on Match Day learning where they would spend the next three to seven years for their residency program.

Duke University School of Medicine

“It can be very appealing to want to go into a specialty where you’re guaranteed to make more money and pay that debt off more easily,” Stevenson said.

Owen Foster lives in rural Vermont and has felt the impact of the decreased number of available PCPs, spending six months to book an appointment with a doctor. Living in a rural area, Foster shares his dilemma with millions of Americans in rural areas impacted by the shortage of PCPs.

“You need basic things at certain intervals in your life,” he told ABC News. “If you don’t have a primary care provider, you can’t get that and you can’t get the referrals you need, so it’s really, really difficult.”

What makes Foster’s experience unique is his position as the state of Vermont’s top health care regulator. As chair of Vermont’s Green Mountain Care Board, he oversees the quality and cost of the state’s health care system.

Learning about the shortage of primary-care physicians in Vermont, Foster decided to use the opportunity to find a PCP as a chance to examine the market as a “secret shopper.”

PHOTO: Duke students express joy on Match Day learning where they would spend the next three to seven years for their residency program.

Duke students express joy on Match Day learning where they would spend the next three to seven years for their residency program.

Duke University School of Medicine

“What I found was I was completely incapable of getting a doctor,” he said. “I called eight places and the best I got was on an indefinite wait list, which never came to fruition.”

Rural areas comprise about two-thirds of the primary care health professional shortage areas nationwide, even though only 20{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of Americans live in rural areas.

The problem is also likely to worsen over time. Projections indicate that the United States will likely suffer a shortage of between 17,800 and 48,000 PCPs by 2034.

Moreover, health care professionals believe that the shortage of PCPs can make other elements of health care more expensive and worsen overall patient outcomes. Sawin gave the example of a person getting strep throat. Without a PCP, the person might go to a local hospital emergency room, which is significantly more expensive than other treatment options.

“In terms of mismatch of resources, you know, a kid with strep throat showing up in the ER is like cutting butter with a chainsaw,” Sawin said.

Foster added that primary care providers are “critical to controlling the costs of a health care system” due to their role in the early identification of issues, their ability to diagnose mental health issues, and their approach to preventative medicine.

According to Foster, PCPs in rural areas, however, struggle to find and retain staff, negotiate with insurance companies and prevent burnout. The shortage of PCPs, combined with the increased health care needs of the older population in rural areas, creates a concerning combination.

STOCK PHOTO: A group of medical students discussing some work while huddled around a whiteboard at the lab together.

A group of medical students discussing some work while huddled around a whiteboard at the lab together.

STOCK PHOTO/Getty Images

Despite these issues, Foster said he was optimistic about some approaches to make primary care more financially feasible, including adding a floor for PCP spending within health plans and government involvement in rate setting.

A new generation of students graduating from rural track programs also has the potential to reverse the tide of the PCP shortage in rural areas, with 571 additional primary care matches this year. Stevenson, for example, matched with the Swedish Cherry Hill rural program in Washington state.

“I think we have an opportunity in this country to do a much better job of taking care of our patients if we do a better job of funding primary care and preventative care and creating healthy environments,” Stevenson said.

I’m a Longevity Doctor. Here Are My 7 Healthy Habits To Live Longer

Living a long, healthy life may seem like it requires winning a genetic lottery, but there’s so much more under your control than you realize.

Only 25{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of our probability of living a longer life is due to inherited genes, while 75{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} is due to environmental factors, says Dr. Luigi Fontana, professor of medicine and nutrition, and director of the healthy longevity research program at The University of Sydney in Australia.

“So the idea that your genes are the most important factor in shaping your longevity is wrong,” Fontana tells TODAY.com.

“In 2023, we have the knowledge to design a fantastic world where people are healthy. The probability of getting sick is still there because biology is not an exact science, but the risk is very low if you are living a healthy lifestyle.”

Fontana outlines some of the ways to activate the body’s longevity pathways in his new book, “Manual of Healthy Longevity & Wellbeing.”

The goal is to prevent age-related chronic diseases like heart disease. As people get older, they accumulate damage because the systems controlling the body’s ability to repair itself are getting weaker — but certain lifestyle choices can slow down this process, Fontana notes.

He believes up to 95{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of cardiovascular disease and 70{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of cancer cases are preventable based on his studies on exercise, calorie restriction and high-quality diets.

But Fontana worries prevention isn’t even taught in medical schools, with doctors focusing on diagnosing diseases and treating them mostly with drugs and surgery.

Here are some of the habits the longevity expert recommends for a longer life:

Monitor your waist size and keep it in check

This is even more important than keeping track of your weight because every extra inch in your waistline means an accumulation of belly fat, the worst type of body fat, Fontana says.

Known as visceral fat, it promotes inflammation, which is a major factor for aging, cancer, cardiovascular disease and many other chronic diseases, he warns.

Excess abdominal fat also triggers insulin resistance and metabolic abnormalities, he adds.

“Every centimeter you lose, you are reducing all these factors,” Fontana notes. “It’s doable with exercise and a healthy diet.”

He advises women to have a waist measurement of less than 31.5 inches and men less than 37 inches.

It’s still important to monitor for weight gain and deal with it quickly. But weight is not the best measure because ideally you want to reduce waist circumference while increasing muscle mass, especially in the legs and glutes — the most powerful muscles in the body, Fontana says.

I’m a Longevity Doctor. Here Are My 7 Healthy Habits To Live Longer

Don’t eat ‘everything in moderation’

“People say, ‘Nothing is bad. You can eat some of everything.’ I disagree. It’s like saying, ‘I can have a couple of cigarettes in moderation,’” Fontana cautions.

“Everything in moderation” is not a dietary rule you should follow for maximum longevity, he writes in his book. Remove as much junk food, ultra-processed food, refined grains and sugary drinks from your diet as possible. There is no moderation with these foods.

Eat beans every day

Fontana follows the Mediterranean diet as the basis for his healthy longevity eating plan.

Along with beans, Fontana’s food pyramid calls for eating a wide variety of colorful vegetables, whole grains, nuts, seeds, fruits, low-fat yogurt, olive oil and avocado every day.

He recommends eating fish two to three times a week, and enjoying small portions of cheese and a few eggs once or twice a week.

Meats or sweets should only be eaten occasionally.

Fontana always buys organic produce when he can to minimize his exposure to pesticides. “But if you tell me, ‘I cannot afford organic. What should I do?’ (I say) eat as many vegetables, whole grains and beans as you can, even if they’re not organic.”

He doesn’t take any supplements since he gets his nutrients from high quality food. The only exception was a daily vitamin D supplement in the winter when he lived in the U.S. to make up for the lack of sunshine.

Consider exercise the wonder drug for healthy longevity

Humans and their molecular pathways have evolved over thousands of years with a lot of exercise — walking everywhere, carrying wood, getting water from the well — so the modern sedentary lifestyle is not natural, Fontana warns.

He exercises every day, alternating mountain biking with swimming and weight lifting. An hour of aerobic exercise every day is ideal, but shorter bouts spread throughout the day can provide benefits, he writes in his book.

Exercise reduces triglycerides and LDL “bad” cholesterol, and increases HDL “good” cholesterol, Fontana notes. It reduces blood pressure and has been shown to improve insulin sensitivity.

When you exercise, you increase mitochondria — the “energy powerhouse of the cell” — in your muscle. Mitochondria are essential to burn fat, so you not only you build muscle mass, but burn more calories.

Exercise also increases brain-derived neurotrophic factor (BDNF), which is important for memory and is a powerful antidepressant molecule, Fontana says.

Go easy on the alcohol

Fontana doesn’t drink any alcohol. Studies suggest it’s not good for longevity and even small doses increase the risk of cancer, he notes.

“There is no evidence that resveratrol in wine is going to make you live longer,” he says.

“If you enjoy your beer and your glass of wine, that’s fine. But you should drink these occasionally… use it as a treat, not as a regular daily use.”

Give your body a break from eating

When you eat, the calories get transformed into glucose, which activates the production of insulin.

Between snacks and bigger meals, people end up being in a constant high-insulin environment for many hours of the day. That’s not normal physiologically and triggers pro-aging pathways, Fontana says.

Try to eat your calories within a restricted window, perhaps 10 hours, so that for the remaining hours of the day, your insulin and your glucose are low, he advises.

It’s OK to be a little hungry. It means the body is secreting the hunger hormone ghrelin, which inhibits inflammation.

“If you feel some hunger, don’t run immediately to eat something. If you can, just wait because you know you are activating this anti-inflammatory pathway,” Fontana says.

Think of your body as a Ferrari

Even a beautiful new sports car will develop problems if you don’t maintain it. But if you know how to take care of it, the car will last a long time.

It’s the same with your body, though maintenance in this case means a healthy diet and regular exercise.

“People say, ‘Who cares? I want to enjoy my life. I want to drink my wine. I want to stay on the couch eating chips,’” Fontana notes.

“Yes, you can drive your Ferrari without changing the oil. It’s up to you. But you need to know that your Ferrari will start to have problems.”

Heart-healthy habits linked to longer life without chronic conditions

Heart-healthy habits linked to longer life without chronic conditionsShare on Pinterest
A study found that heart-healthy lifestyle habits described in the American Heart Association’s Life’s Essential 8, such as physical activity and quality sleep, are associated with a longer lifespan and more years spent free of chronic conditions such as type 2 diabetes and cancer. urbazon/Getty Images
  • The American Heart Association’s Life’s Essential 8 is a concept that defines cardiovascular health based on four modifiable behaviors, such as physical activity and sleep, and four modifiable biometric measures, such as weight, blood glucose, and blood lipid levels, that impact cardiovascular health.
  • The composite cardiovascular health score measured using the aforementioned eight metrics can help clinicians measure and monitor cardiovascular health to prevent or treat cardiovascular diseases.
  • A recent study showed that an optimal composite cardiovascular score based on the Life’s Essential 8 metrics was associated with longer life expectancy free of chronic conditions such as cancer and cardiovascular diseases.
  • An accompanying study showed that the decline in deaths due to cardiovascular disease contributed significantly to the increase in life expectancy associated with good cardiovascular health.

Two related studies recently presented at the American Health Association (AHA) conference suggest that optimal cardiovascular health (CVH) was associated with a longer chronic disease-free lifespan, reduced cardiovascular mortality, and increased total longevity.

These studies assessed CVH using the criteria defined by Life’s Essential 8, thus underscoring the validity and utility of cardiovascular health scores based on this construct as predictors of life expectancy and cardiovascular diseases (CVD).

Dr. Hao Ma, a biostatistical analyst at the Tulane University Obesity Research Center and an author of one of the studies, said:

“After decades of strong growth, the rise in US life expectancy has stagnated since 2010. The main reason for such a phenomenon is the poor cardiovascular health in the US population. Our study indicates that adhering to a high CVH, defined as the Life’s Essential 8 score, is related to a considerably increased life expectancy. Moreover, our findings lend support to the validity of the newly released Life’s Essentia 8 metrics in assessment and monitoring CVH in the general populations.”

In 2010, the American Heart Association (AHA) developed a prescription for health called Life’s Simple 7, consisting of seven measurable risk factors or metrics that together represented cardiovascular health. The AHA revised Life’Simple 7 to create Life’s Essential 8 in 2022 to improve the measurement and monitoring of cardiovascular health and facilitate cardiovascular disease prevention and treatment.

The eight metrics comprising the construct, Life’s Essential 8 include physical activity, diet, smoking and other forms of nicotine exposure, sleep, body mass index, blood glucose, blood lipids, and blood pressure. Each metric included in Life’s Essential 8 is measured on a continuous scale of 0-100. These individual metrics are used to calculate the composite or cumulative cardiovascular health score that also ranges from 0 to 100 points.

Although life expectancy has increased in the past few decades, it has been accompanied by an increase in the prevalence of chronic conditions, such as cardiovascular conditions and cancer. The combined effects of the metrics included in Life’s Essential 8 — such as being more active, quitting tobacco use and managing blood pressure — are associated with increased total life expectancy.

However, studies have not examined the association between the composite cardiovascular health score, calculated as defined by the updated Life’s Essential 8, and total life expectancy and disease-free life span.

Two studies recently presented at the AHA conference assessed whether ideal composite cardiovascular health scores were associated with increased life expectancy in the absence of chronic health conditions and reduced mortality due to cardiovascular diseases.

The first study examined whether the cardiovascular health score was associated with an increase in total life expectancy and life expectancy in the absence of chronic conditions.

The study analyzed data collected by the UK Biobank from more than 136,000 adults residing in the United Kingdom who, at the time of enrollment, did not have cardiovascular disease, diabetes, cancer, or dementia and had data on cardiovascular health scores.

The individuals were classified as having poor, intermediate, or ideal cardiovascular health based on the criteria defined by Life’s Essential 8. The researchers found that average life expectancy at 50 years of age was prolonged by 5.2 and 6.3 years in men and women with ideal CVH, respectively, compared with their counterparts with poor CVH.

Individuals with ideal CVH scores also had more years of life free of major chronic conditions, including diabetes, cardiovascular disease, dementia, and cancer, than those with poor CVH. Specifically, men and women with ideal CVH were expected to spend 75.9{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} and 83.4{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}, respectively, of their lives in good health, whereas their male and female counterparts with poor CVH were expected to spend 64.9{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} and 69.4{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of their lives free of chronic disease.

Previous studies have shown that low socioeconomic status is associated with lower disease-free life expectancy. In the present study, researchers found that maintaining ideal cardiovascular health helped reduce the impact of low socioeconomic status on disease-free life expectancy.

The second study examined the impact of maintaining ideal cardiovascular health on potential improvements in life expectancy due to a decrease in cardiovascular deaths. The study analyzed data from 23,000 adults participating in the National Health and Nutrition Examination Survey (NHANES) between 2005 and 2018. Using a national death registry, the researchers determined that 1,359 participants died during the average follow-up period of 7.8 years.

Consistent with the first study, participants with ideal cardiovascular health had longer life expectancies than individuals with poor cardiovascular health. Specifically, the life expectancy of men and women with ideal CVH at 50 years of age was an average of 7.5 years and 8.9 years, respectively, longer than their counterparts with poor CVH.

Notably, 41.8{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} and 44.1{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of the increase in life expectancy at 50 years of age in men and women with ideal CVH scores, respectively, could be attributed to a decline in deaths due to cardiovascular disease. Among ethnic groups, the CVH score was also associated with longer life expectancy in White and Black Americans, but not Mexican Americans.

Both studies also had a few limitations. Dr. Ma noted that the data on lifestyle factors such as diet and sleep patterns from the NHANES database were self-reported and hence, prone to errors. Moreover, the metrics used to measure cardiovascular health in both studies were assessed only at baseline, but not during the follow-up period.

Medical News Today also spoke with Dr. Alexandra Lajoie, a noninvasive cardiologist at Providence Saint John’s Health Center in Santa Monica, CA, who was not involved in the study.

“The results of these studies are not surprising. Research continues to show us that healthy lifestyle interventions are good for health outcomes, and often are even more important than prescription medications.”

Dr. Lajoie said it is possible to reverse some of the effects of not living a heart-healthy lifestyle earlier in life, but it’s better to consistently maintain a lifestyle that’s beneficial to one’s health.

“Of course the ideal would be to follow healthy habits from the start, but starting exercise, getting better sleep, and maintaining a healthybody weight improves blood pressure and blood sugar, and consequently reduces cardiovascular event risk, for decades beyond age 50,” she explained. “Quitting smoking is the best [thing] to improve heart health. After that it’s maintaining a regular exercise routine.

What are ‘Blue Zones,’ and do they really hold the secrets to a longer life?

Is there a key to living a long and healthy life? 

A popular answer to this question has looked to so-called Blue Zones, a nonscientific term given to geographic regions where people supposedly have higher longevity, according to a 2016 review published in the American Journal of Lifestyle Medicine (opens in new tab).