Here are the steps in the Life Simple 7

Here are the steps in the Life Simple 7:

1.    Get active —  AHA recommends at least 150 minutes of exercise a week.

2.   Control cholesterol — Cholesterol should be lower than 200 milligrams per deciliter.

3.   Eat better — This means foods high in whole grain, fruits, vegetables and lean protein such as  fish. Limiting sodium, added sugars, trans and saturated fats is also important.

4.    Manage blood pressure — It should be less than 120/80.

5.    Lose weight — body mass index should be below 25.

6.    Reduce blood sugar — Fasting blood sugar level should be below 100, which can be achieved  by avoiding soda, candy and other desserts, as well as getting exercise.

7.    Stop smoking — AHA says  do “whatever it takes.”

The steps are cumulative, but quitting smoking was especially helpful, the researchers found.  There’s also a considerable amount of overlap in the steps, considering that getting active and eating better — steps 1 and 3 — help with cholesterol, blood pressure, weight  and blood sugar – steps 2, 4, 5, and 6.

The National Cancer Institute estimated that 12.5 million people had cancer in the United States as of Jan. 1, 2009. The Centers for Disease Control and Prevention estimated that 5.7 million people had heart disease.

Rasmussen-Torvik, who couldn’t say why these steps lowered cancer risk because cancer was not her area of study, said she hoped patients would  be willing to follow the Simple 7  because they decrease the risk of two potentially deadly health ailments.

“Any little added encouragement for people to adopt these recommendations is great,” she said.