7 steps for a healthy heart and brain, according to a study review

These simple lifestyle changes could reduce your risk of developing fatal conditions. By Jenny Cook

New information released by scientists show that reducing the risk of developing dementia could be as simple as one, two, three…

In a plan drawn up by some of the world’s top doctors, seven steps to staving off dementia and cardiovascular disease have been identified – including managing blood pressure and exercising regularly.

Seven Steps

The ‘Life’s Simple Seven’ programme by the American Heart Association – which was drawn up following a review of 182 scientific studies – is designed to improve health for all ‘by educating the public on how best to live’ through making simple, effective lifestyle changes. The seven steps are:

1. Manage blood pressure

2. Control cholesterol

3. Reduce blood sugar

4. Get active

5. Eat better

6. Lose weight

7. Stop smoking

According to the plan, those following the seven steps lessen the risk of cognitive decline as they age while simultaneously reducing the risk of life threatening conditions such as a heart attack or stroke. 

This suggests that heart health and dementia are more closely linked than one might think, as American Vascular neurologist Dr Philip Gorelick, who worked on the plan, explains:

‘Over time the arteries carrying blood to the brain may narrow or become aged, which can lead to dementia. The good news is that managing risk factors – and managing them early on – can keep those arteries strong and make a world of difference for our long-term brain health.’

Adding to this, Dr Gorelick, of Mercy Health Hauenstein Neurosciences in the US, says:

‘Research convincingly demonstrates the same risk factors that cause atherosclerosis (a hardening of the arteries, often leading to blood clots) are also major contributors to late-life cognitive impairment like Alzheimer’s disease. By following [the plan] not only can we prevent a heart attack and stroke, but we may also be able to prevent cognitive impairment.’

A healthy mind

Generally speaking, a healthy brain is defined as one that can ‘pay attention, receive and recognise information from our senses, learn and remember, communicate, solve problems and make decisions, support mobility and regulate emotions’. To keep your brain in tip-top condition throughout your life, you need to start taking care of yourself at an early age. Dr Gorelick adds:

‘Studies are ongoing to learn how heart-healthy strategies can impact brain health even in early age… [But] the outlook is promising. Over time we have learned the same risk factors for a stroke are also risk factors for Alzheimer’s disease.’

Commenting on the above recommendations, Dr Laura Phipps of Alzheimer’s Research UK told The Express :

‘We know that many things people can do to promote physical health can also have a positive impact on the brain. It is never too early or too late to adopt a healthy lifestyle.’

The review was published in the journal Stroke.