COURTESY AMERICAN HEART ASSOCIATION

In today ’ s fast-paced world , maintaining good health can often feel like a daunting task , especially for women who juggle multiple roles and responsibilities . From pregnancy and motherhood to menopause , different life stages can significantly impact a woman ’ s risk of heart disease and stroke . Recognizing these challenges , the American Heart Association has introduced Life ’ s Essential 8™ , a comprehensive toolkit designed to improve and maintain cardiovascular health at every age .

Debbie Alsup , the new executive director for the American Heart Association- Northwest Arkansas , emphasizes the importance of this initiative .

“ We all want to live our healthiest , happiest lives . Yet , different life stages like pregnancy , motherhood , and menopause can increase the risk of heart disease and stroke in women ,” she says . “ Supporting good heart and brain health at any age helps lower the risk for cardiovascular diseases and other major health problems later in life .”

UNDERSTANDING LIFE ’ S ESSENTIAL 8™

Life ’ s Essential 8™ is divided into two main areas : health behaviors and health factors . These elements are crucial for improving and maintaining cardiovascular health . The health behaviors include diet , physical activity , quitting nicotine , and sleep . The health factors encompass body mass index ( BMI ), cholesterol levels , blood sugar , and blood pressure .

HEALTH BEHAVIORS :

• Embrace Healthy Eating : Nourishing your body and mind with a balanced diet is key . This doesn ’ t mean resorting to fad diets or bland meals . Instead , focus on enjoying a variety of vegetables , fruits , whole grains , beans , legumes , nuts , plant-based proteins , lean animal proteins , skinless poultry , fish , and seafood . Limit sweetened drinks , alcohol , sodium , red and processed meats , refined carbohydrates , full-fat dairy products , highly processed foods , and tropical oils like coconut and palm . Avoid trans-fat and partially hydrogenated oils found in some commercial baked goods and fried foods .

• Move Your Body : Regular physical activity is essential for heart health and overall well-being . Women should aim for a weekly total of at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity , along with muscle-strengthening activities on two or more days a week .

• Don ’ t be Toxic . Quit Tobacco : Smoking is a major risk factor for heart disease and stroke . Quitting tobacco can significantly improve your heart health and overall well-being .

• Sleep Like a Star : Quality sleep is vital for good health . Aim for 7-9 hours of sleep per night to support your heart and brain health .

HEALTH FACTORS :

• Stay Well with Weight : Maintaining a healthy weight is crucial for reducing the risk of heart disease and other health issues . Monitor your BMI and strive to keep it within a healthy range .

• Be a Cholesterol Control Freak : High cholesterol levels can lead to heart disease . Regularly check your cholesterol levels and take steps to manage them through diet , exercise , and medication if necessary .

• Keep Blood Sugar in Check : High blood sugar levels can increase the risk of diabetes and heart disease . Monitor your blood sugar levels and maintain a healthy diet and lifestyle to keep them in check .

• Know the Blood Pressure Basics : High blood pressure is a significant risk factor for heart disease and stroke . Regularly check your blood pressure and take steps to manage it through a healthy lifestyle and medication if needed .

SUPPORTING EACH OTHER ON THE JOURNEY

Alsup stressed the importance of women supporting each other on their journeys to better heart and brain health . Finding ways to move more , eat better , sleep well , know your numbers ( blood pressure , blood sugar , and cholesterol ), and talking with your doctor about these important habits can help reduce the chances of serious health issues such as obesity and Type 2 Diabetes .

Alsup encourages women to embrace these healthy habits together . “ Life ’ s Essential 8™ provides a roadmap for women to support each other in achieving better heart and brain health . By sharing knowledge and encouraging one another , we can make a significant impact on our health and well-being ,” she says .

The American Heart Association ’ s Life ’ s Essential 8™ offers a comprehensive approach to improving and maintaining cardiovascular health . By embracing healthy eating , staying active , quitting tobacco , prioritizing sleep , and monitoring key health factors , women can significantly reduce their risk of heart disease and stroke . As Alsup aptly puts it , “ Supporting good heart and brain health at any age helps lower the risk for cardiovascular diseases and other major health problems later in life .

“ We all succeed when we take these steps together and empower each other to live our healthiest , happiest lives ,” she says .

The American Heart Association-NWA will be sharing more about women ’ s heart health at the NWA Go Red for Women Luncheon , May 20 , 2025 , at the Rogers Convention Center . Cochairpersons are Danielle Cobb of The Emerson Group and Walmart executive Amanda Madrid . The event includes a vendor and health expo , a silent auction , heart-healthy lunch and a celebrity speaker . More information is at heart . org / NWAGoRed . org .

DEBBIE ALSUP , EXECUTIVE DIRECTOR , AMERICAN HEART ASSOCIATION NORTHWEST ARKANSAS

OURHEALTHNWA . COM 10 PREVENTION & WELLNESS ISSUE | DECEMBER 2024