Life’s Essential 8 (LE8)
生命八要素（LE8）评分Developed by the American Heart Association (AHA), Life’s Essential 8 (LE8) is an evidence-based framework for optimizing cardiovascular health and reducing chronic disease risk through measurable lifestyle and biomarker targets.
生命八要素（LE8）评分是由美国心脏协会（AHA）开发，是一个基于证据的框架，通过可测量的生活方式和生物标志物目标优化心血管健康并降低慢性疾病风险。
Core Components
核心组成
LE8 evaluates health across 8 key dimensions, categorized into:
LE8评估了8个关键维度的健康状况，分为：
Ø Health Behaviors
健康行为
Diet Quality: Prioritizes whole foods, vegetables, and limits added sugars/sodium.
1.饮食质量：优先考虑全天然食物、蔬菜，并限制过量糖/盐的摄入。
Physical Activity: ≥150 min/week moderate or 75 min/week vigorous exercise.
2.身体锻炼：≥每周150分钟中等强度运动或75分钟高强度运动。
Nicotine Exposure: Avoidance of smoking/vaping (score drops with any tobacco/nicotine use).
3.尼古丁暴露：避免吸烟/吸电子烟（任何烟草类/尼古丁吸食均可导致评分下降）。
Sleep Health: 7–9 hours nightly for adults; poor sleep correlates with 20% higher CVD risk.
4.睡眠健康：成年人每晚7–9小时；睡眠质量差会导致CVD（脑血管疾病）风险增加20%。
Ø Health Factors
健康因素
BMI: 18.5–24.9 kg/m² (linked to 32% lower diabetes risk).
5.身体质量指数（BMI）：18.5–24.9kg/m²（相关糖尿病风险降低32%）。
Lipids: Non-HDL cholesterol <130 mg/dL (primary lipid target).
6.血脂：非HDL胆固醇<130 mg/dL（主要血脂目标）。
Blood Glucose: Fasting glucose <100 mg/dL or HbA1c <5.7%.
7.血糖：空腹血糖<100 mg/dL或HbA1c <5.7%。
Blood Pressure: <120/80 mmHg (each 10 mmHg ↑ elevates stroke risk by 45%).
8.血压：＜120/80 mmHg（每升高10 mmHg↑，卒中风险增加45%)。
Scoring System
评分系统
Individual Metrics: Scored 0–100, weighted equally.
单个指标：评分0-100，分值权重相等。
Total Score: Average of all 8 metrics.
总分：所有8个指标的平均值
Low CVH: 0–49 points (high risk)
低CVH：0–49分（高风险）
Moderate CVH: 50–79 points
中CVH：50–79分
High CVH: 80–100 points (associated with 8.9-year longevity gain)
高CVH：80–100分（与8.9年寿命延长相关）
Simple & Effective Health Tips
以下是一些简单而有效的建议
Balanced Diet: Eat more vegetables and fruits, reduce intake of high-fat and high-sodium foods, and maintain nutritional balance.
合理饮食：多吃蔬菜水果，减少高油高盐食物的摄入，保持营养均衡。
Moderate Exercise
: Aim for at least 150 minutes of moderate-intensity aerobic activity weekly, such as brisk walking, swimming, or cycling.
适量运动：每周至少进行150分钟的中等强度有氧运动，如快走、游泳或骑自行车。Avoid Smoking & Limit Alcohol
: Smoking and excessive alcohol consumption severely harm cardiovascular health; strive to quit smoking and moderate alcohol intake.
戒烟限酒：吸烟和酗酒对心血管健康极为有害，应尽早戒烟限酒。Weight Management
: Maintain a healthy body weight and avoid obesity.
控制体重：保持适宜的体重，避免肥胖。Adequate Sleep
: Ensure 7–9 hours of high-quality sleep each night
充足睡眠：保证每天7—9小时的高质量睡眠。Regular Health Check-ups
: Monitor blood pressure, blood sugar, and cholesterol levels routinely to detect and address abnormalities early.
定期体检：定期监测血压、血糖和血脂水平，及时发现并处理异常。Adopting healthy lifestyle habits strengthens cardiovascular health and lowers the likelihood of cognitive decline. Let us act now to protect our hearts and brains, paving the way for a longer, healthier, and more rewarding life.
通过保持健康的生活方式，我们可以有效保护心血管健康，从而降低出现脑健康问题的风险。让我们从现在做起，守护好自己的“心”与“智”，享受健康、美好的人生。
