Heart Month is celebrated every February to raise awareness about heart health and the steps people can take to reduce their risk of heart disease. For 2026, a major focus is the American Heart Association’s Life Essential 8, a set of eight evidence-based measures designed to help improve and maintain cardiovascular health.
Life Essentials 8 is organized around two main pillars: health behaviors and health factors.
Health behaviors include everyday choices such as eating well, being physically active, avoiding tobacco, and getting enough sleep. Health factors focus on weight management, controlling cholesterol, controlling blood sugar, and maintaining healthy blood pressure. Together, these areas highlight practical steps that support a strong, healthy heart.
There are essential 8 lifestyle goals that can benefit people of all ages and include:
Better Eating– Emphasis is placed on overall healthy eating patterns. Focus on eating mostly whole foods, including plenty of fruits and vegetables, lean proteins, nuts and seeds. When possible, cook with non-tropical oils like olive or canola, which provide heart-healthy unsaturated fats. Limiting highly processed foods, sugary drinks and excessive saturated fats can further support heart health.
Being more active – Adults are encouraged to aim for about 2½ hours of moderate activity or 75 minutes of vigorous activity each week, which is an average of about 20 minutes per day. Children benefit from at least 60 minutes of physical activity per day, including both free play and organized activities. Regular exercise strengthens the heart, improves circulation and helps maintain a healthy weight.
Avoiding Tobacco–Cigarette smoking remains the leading cause of preventable death in the United States. While e-cigarettes and vaping products are new and their long-term effects are still being studied, traditional cigarettes cause the most harm. Passive smoking is also a concern; About 40 percent of American children ages 3-11 are exposed.
Getting Healthy Sleep–Most adults need 7-9 hours of sleep per night. Children need more depending on age: 10-16 hours (including naps) for ages 5 and under, 9-12 hours for ages 6-12, and 8-10 hours for teens. Adequate sleep supports the body’s healing processes, cognitive function, and long-term heart health.
Weight management – Achieving and maintaining a healthy weight has many health benefits. Body mass index (BMI) is a commonly used tool to assess weight relative to height. A BMI less than 25 is considered healthy, while a BMI less than 18.5 is considered underweight. BMI can be calculated online or discussed with a health care professional to determine an appropriate weight goal.
Controlling cholesterol – Health care providers now focus on non-HDL cholesterol, which represents the total amount of “bad” cholesterol in the blood. This is not a new test, but provides a clearer picture of heart disease risk and usually does not require fasting. Incorporating the other 8 essential life habits naturally helps with healthy cholesterol levels and overall heart health.
Managing blood sugar – Foods are broken down into glucose, or blood sugar, which the body uses for energy. Over time, persistently high blood sugar can damage the heart, kidneys, eyes and nerves. The hemoglobin A1c blood test measures average blood sugar over several months and is especially useful for people with diabetes or prediabetes.
Managing blood pressure – Maintaining blood pressure within a healthy range is important for long-term health. Readings below 120/80 are considered optimal, which helps reduce the risk of heart disease and stroke.
To learn more about Life’s Essential 8 and get practical suggestions for lifestyle changes, visit https://www.heart.org/lifes8. You can access the My Life Check calculator, which is a quick and easy survey that provides a snapshot of overall heart health. Honest responses help ensure the most accurate results. Scores are presented in a clear, easy-to-read format that highlights strengths, areas for improvement, and actionable steps to reduce heart disease risk. Investing in heart health today can yield lasting benefits for years to come.
Nikki Lowery, BSN, RN, has 18 years of nursing experience and currently serves as the Maternal and Child Health Program Coordinator at the Cole County Health Department.
