Keeping Your Heart and Brain Healthy

The heart and the brain depend on the same blood vessels. That's why the habits that prevent heart attacks also lower the risk of stroke and dementia. The American Heart Association sums them up as "Life's Essential 8".

Life's Essential 8

Measure	Goal
Diet	Mediterranean- or DASH-style eating: vegetables, fruit, whole grains, legumes, nuts, fish, olive oil
Physical activity	At least 150 minutes of moderate activity a week
Nicotine	No smoking or vaping
Sleep	7–9 hours a night for adults
Body weight	BMI 18.5–24.9 (waist size also matters)
Cholesterol	Non-HDL cholesterol below 130 mg/dL
Blood sugar	Fasting below 100 mg/dL, HbA1c below 5.7%
Blood pressure	Below 120/80 mmHg

Why blood pressure matters most for the brain

High blood pressure is the strongest modifiable risk factor for stroke. It also damages the small vessels deep in the brain, causing "silent" changes that contribute to memory problems and vascular dementia. In the SPRINT MIND trial, lowering systolic blood pressure toward 120 reduced the risk of mild cognitive impairment. Check your numbers: blood pressure checker.

More brain-protecting habits

Hearing: treat hearing loss — it is one of the largest modifiable dementia risk factors.
Social and mental activity: learning, social contact and purpose support cognitive reserve.
Alcohol: less is better for both heart and brain.
Head injury: wear helmets and seat belts.

Know the warning signs of stroke: BE FAST

Balance loss · Eyes: vision loss · Face drooping · Arm weakness · Speech difficulty · Time to call 911 (US) or your local emergency number. Every minute counts — treatment works best within the first hours.

Warning signs of a heart attack

Chest pressure or pain, pain spreading to the arm, jaw or back, shortness of breath, cold sweat, nausea. Women more often have atypical symptoms such as unusual fatigue or breathlessness. Call 911 (US) or your local emergency number immediately.

This guide is general health education, not personal medical advice. Check with your doctor before you change what you eat, how you exercise or any medication you take. In an emergency, call 911 (US) or your local emergency number.