In 2020, the terrible toll of the COVID-19 pandemic largely overshadowed the affliction that remains the leading cause of death in this country: heart disease. In the United States last year, at least twice as many people died from cardiovascular causes as those who died from complications from SARS-CoV-2, the novel coronavirus.
While the challenges from the virus are new, experts have been studying heart disease for decades — and everyone can benefit from that knowledge. “The lifestyle habits that keep your heart healthy may also leave you less vulnerable to serious complications from infections such as COVID-19 and influenza,” says cardiologist Dr. Deepak L. Bhatt, professor of medicine at Harvard Medical School and editor in chief of the Harvard Heart Letter.
So what exactly are those heart-healthy habits? The American Heart Association refers to them as “Life’s Simple 7.” Put simply, they are:
1) Stop smoking
2) Eat better
3) Be active
4) Lose weight
5) Manage your blood pressure
6) Control your cholesterol
7) Reduce your blood sugar
Choosing three steps to jump-start heart health this year
But seven steps may seem like too much to manage, or may even seem overwhelming. So, let’s make it even simpler by focusing on just a few. Of course, not everyone needs to lose weight or lower their blood sugar. And in reality, most Americans don’t smoke, so step one doesn’t apply to very many people.
Unfortunately, that’s not the case for steps two and three. Most people don’t eat enough plant-based foods like vegetables, whole grains, beans, and fruit. And few Americans get the recommended amounts of exercise. That’s at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) each week, plus muscle-strengthening activity (like lifting weights) at least two days each week.
Of course, improving both your