Life expectancy is an important measure of health that reflects the average number of years a person is expected to live based on the year of their birth, current age, and other demographic factors such as gender and race.

As per the American Union of Cardiology, heart disease is the leading cause of death in the United States, with nearly 1 in every 4 deaths attributed to this condition. However, there are a number of simple ways to increase life expectancy, and the American Union of Cardiology recommends 10 of the most effective measures below.

1. Quit smoking

Smoking is one of the most significant risk factors for developing heart disease. It damages blood vessels and raises blood pressure, as well as increases the risk of blood clots and stroke.

By quitting smoking, the risk of heart disease decreases significantly and improves overall health. Additionally, a study published in the New England Journal of Medicine found that quitting smoking at age 30 or younger can add 10 years to a person’s life expectancy.

2. Control blood pressure

High blood pressure is a leading factor in the development of heart disease, and it often has no symptoms.

Regular blood pressure checks with a healthcare professional, maintaining a healthy weight, and reducing sodium intake can help in controlling blood pressure levels.

3. Reduce stress

Chronic stress is associated with an increased risk of heart disease, and it can be reduced through a variety of techniques such as meditation, yoga, deep breathing exercises, and regular exercise.

It is also essential to take time for oneself and engage in hobbies and interests that bring joy and relaxation.

4. Regular exercise

Regular physical activity has numerous benefits for reducing heart disease risk, improving overall health and extending life expectancy. At least 150 minutes of moderate-intensity aerobic exercise a week is recommended for most adults.

Examples include brisk walking, swimming, cycling, and dancing. Resistance training, such as weightlifting, is also important for building muscle and reducing the risk of developing fractures and falls as we age.

5. Healthy diet

A healthy diet should include a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and lean protein sources. Minimizing processed foods, added sugars, and saturated fats can also reduce heart disease risk.

Reducing alcohol intake and drinking water instead can help in maintaining overall health.

6. Maintain a healthy weight

Being overweight or obese increases the risk of heart disease, diabetes, and other health problems. Achieving and maintaining a healthy weight through regular exercise and a balanced diet can significantly decrease these risks.

7. Manage diabetes

Diabetes is a significant risk factor for heart disease, and managing blood sugar levels is essential in reducing this risk.

Maintaining a healthy weight, engaging in regular physical activity, and taking medication as prescribed by a healthcare professional can help in preventing complications associated with diabetes.

8. Reduce alcohol intake

Excessive alcohol consumption is linked to various health problems, including heart disease, liver disease, and certain cancers.

Reducing alcohol intake or abstaining altogether can improve overall health and reduce the risks of developing these chronic diseases.

9. Get enough sleep

Chronic sleep deprivation can increase the risk of developing heart disease, obesity, and diabetes. Most adults need between 7-9 hours of sleep each night.

Establishing a regular sleep schedule and avoiding electronics in the bedroom can help in improving sleep quality and duration.