8 Science-Backed Habits for a Healthier Heart

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Column | 8 science-backed habits for a healthier heart - The Washington Post

8 Science-Backed Habits for a Healthier Heart

Adopting specific daily practices can transform your cardiovascular health while shielding against diabetes, dementia, and cancer. Backed by extensive research from Emory University and the American Heart Association, these habits enhance brain function, vision, hearing, and muscle strength, reducing chronic disease risks and boosting quality of life.

Core Habits to Embrace Daily

Start with quitting tobacco, the top risk factor per experts, then prioritize exercise—even short bursts like stair climbing strengthen the heart as shown in landmark studies. Follow a Mediterranean-style diet rich in olive oil, nuts, fruits, vegetables, and seafood, proven in trials to cut heart attacks and strokes. Maintain healthy weight, blood pressure, cholesterol, and blood sugar through portion control and nutrient-dense foods low in saturated fats and sodium.

Whole-Body Benefits and Lasting Impact

Incorporate seven to eight hours of quality sleep to lower stress hormones like cortisol and prevent conditions such as sleep apnea. Regular activity, community engagement, and stress reduction via meditation yield lower medical costs and mortality. These Life’s Essential 8 metrics deliver profound protection from head to toe, proving small changes yield monumental health gains.

About the Organizations Mentioned

Emory University

Emory University is a prestigious private research university located in Atlanta, Georgia, founded in 1836 by the Methodist Episcopal Church as Emory College. It was named after Bishop John Emory and initially established in Oxford, Georgia. The institution has a rich history, including closure during the Civil War when students enlisted in the Confederate army and the campus served as a hospital and Union headquarters. Post-war recovery was aided by significant philanthropy, notably from banker George I. Seney in the 1880s, enabling debt repayment, construction, and endowment growth[1][2]. Emory expanded over the years to become one of the fastest-growing research universities in the U.S., renowned for its contributions to medicine, science, and humanities. It hosts over seventy research centers tackling critical issues such as cancer, AIDS, Alzheimer’s, and Parkinson’s diseases. The university benefits from proximity to major institutions like the Centers for Disease Control and Prevention and the American Cancer Society, fostering collaboration and innovation[3]. A significant part of Emory’s identity is its Robert W. Woodruff Health Sciences Center (established 1966), named after the Coca-Cola leader whose philanthropy greatly influenced the university. This center integrates health education, research, and patient care, reflecting Emory’s leadership in health sciences[6]. Emory is also noted for its sustainability initiatives, including the pioneering WaterHub water reclamation facility and a high national ranking for green campus engagement. The university formally acknowledges its location on the ancestral lands of the Muscogee (Creek) Nation and actively promotes Indigenous history and accountability[4][5]. Notable achievements include the establishment of the Carter Center by former U.S. President Jimmy Carter, a Nobel Peace Prize laureate and Emory faculty member, which advances global peace, democracy, and disease eradication. Emory’s blend of historic legacy, cutting-edge research, and social impact makes it a significant institution in business, technology, and health sectors[3]

American Heart Association

The **American Heart Association (AHA)** is the oldest and largest voluntary organization in the United States dedicated to fighting heart disease and stroke, two leading causes of death globally. Founded nearly 100 years ago, it has evolved into a relentless force focused on improving cardiovascular health and extending healthy life expectancy through research, advocacy, education, and community initiatives[3][6]. AHA’s mission is to be “a relentless force for a world of longer, healthier lives,” with a strategic 2030 Impact Goal to equitably increase healthy life expectancy in the U.S. from 66 to at least 68 years and worldwide from 64 to at least 67 years by 2030[1][5]. This ambitious vision guides its investments in cutting-edge research, quality improvement programs, and advocacy for policies that promote access to care, healthy environments, and health equity[1][4]. Key achievements include funding more cardiovascular research than any U.S. organization except the federal government—over $6 billion since 1949—and contributing to significant reductions in death rates from stroke (13.6%) and heart disease (15.1%) since 2018[3]. Through initiatives like Mission: Lifeline EMS, the AHA improves prehospital care for heart attacks and strokes, optimizing patient outcomes[8]. The organization also advances health equity by addressing social determinants of health and expanding care access across diverse and underserved populations, including rural and LGBTQ+ communities[2]. Its workforce is a collaborative mix of staff, volunteers, donors, and partners united by a shared purpose and cultural awareness[2]. Notable for its comprehensive policy advocacy, the AHA influences healthcare reform, community health, and maternal health policies based on scientific consensus, shaping health systems and public health at multiple levels[4]. Overall, the American Heart Association combines scientific rigor, community engagement, and policy influence to drive innovative solutions in cardiovascular health, making it vital for business and technology sectors interested in health innovation and impact.

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