Life’s Simple 7: Seven Lifestyle Goals for Diabetes 2

Type 2 diabetes (T2D) is a condition characterized by insulin resistance, leading to high blood sugar levels or hyperglycemia. This disease affects approximately 12% of American adults, while more than a third have prediabetes, a precursor to T2D. The prevalence of this condition is a significant public health concern as it increases the risk of heart disease, including heart attacks, atrial fibrillation, and heart failure.

Several factors influence the development and progression of T2D, with some, such as race/ethnicity, age, and gender, being unmodifiable. However, factors such as body weight, exercise, and diet can be modified.

In 2010, the American Heart Association (AHA) introduced “Life’s Simple 7,” a program aimed at improving cardiovascular health by addressing seven modifiable risk factors, including smoking status, physical activity, body weight, intake of fresh fruits and vegetables, blood sugar, cholesterol levels, and blood pressure. Studies have shown that maintaining optimal levels for these factors reduces the risk of heart disease.

Recently, a study published in JAMA Cardiology evaluated the effect of Life’s Simple 7 on cardiovascular health in individuals with T2D or prediabetes. The results showed that patients with five or more ideal cardiovascular metrics had no higher incidence of cardiovascular events than people with normal blood sugar levels. Each additional ideal health metric was associated with an additional 18% drop in cardiovascular event risk for people with T2D and an additional 15% drop for those with prediabetes.

While this was an observational study and not a randomized intervention trial, the findings highlight the importance of lifestyle changes in reducing the risk of cardiovascular disease in individuals with T2D or prediabetes.

Life’s Simple 7 emphasizes managing blood pressure, controlling cholesterol levels, reducing blood sugar levels, being physically active, eating a healthy diet, maintaining a healthy body weight, and quitting smoking. By striving to meet these lifestyle and metabolic health goals, individuals can reduce their risk of heart disease and improve overall health, regardless of whether they have diabetes or not.

So what are the lifestyle and metabolic health goals should you strive for, whether or not you have diabetes?

• Manage blood pressure: aim for 120/80 mm Hg or lower
• Control cholesterol: aim for total cholesterol below 200 mg/dL
• Reduce blood sugar: aim to get your HbA1c under 5.7% if you have prediabetes, or below 6.5% if you have T2D
• Get active: aim for 150 minutes per week of moderate-intensity activity or 75 minutes per week of vigorous activity
• Eat better: aim for at least 4.5 cups of fruits and vegetables per day
• Lose weight: aim for a body mass index (BMI) of less than 25
• Stop smoking: reap cardiovascular benefits and lower your risk for cancer, COPD, and more