Overview

Regular readers are familiar with the connection between heart and brain health.¹ It is not surprising that the seven healthy habits recommended by the American Heart Association for heart health may also contribute to reducing the risk of dementia, even in individuals with a high genetic predisposition.² A recent research study, published in the journal Neurology, once again confirms that what benefits the heart is also beneficial for the brain.³ The study examined the lifestyles of 8,823 individuals of European descent and 2,738 individuals of African descent over a span of 30 years. At the beginning of the study, researchers calculated the genetic risk score. The group with the highest genetic risk included individuals carrying at least one copy of a gene variant linked to Alzheimer’s disease. The study also investigated how heart-healthy habits influenced the risk of dementia, even among those at the highest risk. What were the findings of the study? Around 18 percent of the participants of European descent developed dementia during the study period. Within this group, it was observed that individuals who followed more of the "Life’s Simple Seven" habits had a decreased risk of developing dementia by the end of the study. Importantly, this benefit was evident even among those at the highest genetic risk of dementia. So, what are these heart-protective, memory-enhancing habits?

“Life’s Simple Seven” Habits

Engaging in physical activity
Adopting a healthier diet
Maintaining a healthy weight
Avoiding smoking
Monitoring blood pressure levels
Managing cholesterol levels
Controlling blood sugar levels

"These healthy habits in the 'Life’s Simple Seven' have been associated with a reduced risk of dementia overall, but it was uncertain whether the same held true for individuals with a high genetic risk," stated study author Adrienne Tin, Ph.D., from the University of Mississippi Medical Center in Jackson. Dr. Tin suggests that the study provides encouraging news that even individuals with the highest genetic risk can lower their risk of dementia by adopting a healthier lifestyle. The results for individuals of African descent in the study were less definitive. Twenty-three percent developed dementia, but Dr. Tin attributes this to the sample size. "More extensive studies involving diverse populations are necessary to obtain more accurate estimates of how these modifiable health factors affect dementia risk across different genetic risk categories and ancestral backgrounds," Dr. Tin emphasized. Nevertheless, the evidence suggests that specific lifestyle choices may aid in preventing dementia.

How Can “Life’s Simple Seven” Preserve Your Memory?

1. Regulating blood pressure enhances blood flow to the brain: Elevated blood pressure is a significant risk factor for heart disease and stroke, but it can also impact cognitive function. A meta-analysis revealed that individuals with high blood pressure in midlife had a 55 percent higher likelihood of developing cognitive impairment and a 20 percent increased risk of dementia, including Alzheimer’s disease.⁴

2. Managing cholesterol levels can reduce the risk of vascular dementia: Elevated blood cholesterol levels can elevate the risk of various types of dementia, such as Alzheimer’s disease and vascular dementia. Individuals with high cholesterol often have other risk factors associated with dementia, such as high blood pressure and diabetes, making it challenging to isolate these factors.⁵

3. Weight loss or weight management can help regulate blood pressure and blood sugar: Regarding the dementia risk associated with obesity, a meta-analysis spanning up to 42 years revealed that individuals with midlife obesity had a 33 percent higher risk of developing dementia. Shedding excess weight can have a positive impact on blood pressure, heart health, lung function, and overall well-being.⁶

4. Quitting smoking safeguards brain health: Smoking is known to have detrimental effects on the lungs and heart, but it can also impair brain function. Extensive research has shown that individuals who smoked during the study period had a 30 percent increased risk of dementia, a 40 percent higher risk of Alzheimer’s disease, and a 38 percent elevated risk of vascular dementia.⁷

5. Consuming a nutritious diet supports brain cell health: Diets that promote heart health, such as the Mediterranean diet rich in fruits, vegetables, healthy fats, nuts, fish, and legumes, have been linked to reduced cognitive decline by nourishing brain cells.

6. Lowering blood sugar levels enhances blood flow to the brain: The food we consume is converted into glucose, or blood sugar, which serves as an energy source for our bodies. Prolonged high blood sugar levels can have deleterious effects on the heart, kidneys, nerves, and eyes. According to the CDC, persistently high blood sugar levels can damage the brain's blood vessels that supply oxygenated blood.⁸ Inadequate blood flow to the brain can lead to the death of brain cells, resulting in memory and cognitive issues and potentially leading to vascular dementia.

7. Increasing physical activity promotes brain health: The benefits of exercise on overall health are well-documented, including its positive effects on brain function. Regular physical activity, such as a daily walk in the neighborhood, can reduce the risk of cognitive decline, including dementia. One study indicated that inactive adults were nearly twice as likely to experience cognitive decline compared to their physically active counterparts.⁹

My Conclusion

The findings of this study confirm that what benefits the heart also benefits the brain! Furthermore, this new research serves as a fresh incentive for all individuals to incorporate these seven healthy habits into their daily routines to lead healthier, more autonomous lives.

Medical News Today. Interconnection of Heart and Brain Health: Insights from Data
https://www.medicalnewstoday.com/articles/heart-and-brain-health-inextricably-linked-data-show
https://www.heart.org/en/healthy-living/healthy-lifestyle/my-life-check--lifes-simple-7
Tin A, Bressler J, Simino J, Sullivan KJ, Mei H, Windham BG, Griswold M, Gottesman RF, Boerwinkle E, Fornage M, Mosley TH. Genetic Risk, Midlife Life's Simple 7, and Incident Dementia in the Atherosclerosis Risk in Communities Study. Neurology. 2022 Jul 11;99(2):e154-e163. doi: 10.1212/WNL.0000000000200520. PMID: 35613930; PMCID: PMC9280991. https://n.neurology.org/content/early/2022/05/25/WNL.0000000000200520
https://www.sciencedirect.com/topics/neuroscience/meta-analysis
Alzheimer's Society. Cholesterol and the Risk of Dementia. https://www.alzheimers.org.uk/about-dementia/risk-factors-and-prevention/cholesterol-and-dementia
Emilio Pedditizi, Ruth Peters, Nigel Beckett, The risk of overweight/obesity in mid-life and late life for the development of dementia: a systematic review and meta-analysis of longitudinal studies, Age and Ageing, Volume 45, Issue 1, January 2016, Pages 14–21 https://academic.oup.com/ageing/article/45/1/14/2195252
Zhong G, Wang Y, Zhang Y, Guo JJ, Zhao Y. Smoking is associated with an increased risk of dementia: a meta-analysis of prospective cohort studies with investigation of potential effect modifiers. PLoS One. 2015 Mar 12;10(3):e0118333. doi: 10.1371/journal.pone.0118333. Erratum in: PLoS One. 2015;10(4):e0126169. PMID: 25763939; PMCID: PMC4357455. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4357455/
Centers For Disease Control. The Effects Of Diabetes On The Brain. https://www.cdc.gov/diabetes/library/features/diabetes-and-your-brain.html#:~:text=High blood sugar over time,can lead to vascular dementia
Yan S, Fu W, Wang C, Mao J, Liu B, Zou L, Lv C. Association between sedentary behavior and the risk of dementia: a systematic review and meta-analysis. Transl Psychiatry. 2020 Apr 21;10(1):112. doi: 10.1038/s41398-020-0799-5. Erratum in: Transl Psychiatry. 2020 Jul 6;10(1):216. PMID: 32317627; PMCID: PMC7174309. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174309/

References

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Zhang R, Zhang M, Wang P. The intricate interplay between dietary habits and cognitive function: insights from the gut-brain axis. Front Nutr. 2025 Jan 29;12:1539355. doi: 10.3389/fnut.2025.1539355. PMID: 39944956; PMCID: PMC11813792.

"Food for the Brain" initiative by the Food for the Brain Foundation, a UK-based charity dedicated to raising awareness about the impact of nutrition and lifestyle on mental well-being and cognitive health.

6 Possible Causes of Brain Fog.

5 Causes of Brain Fog, Functional Medicine Meridian ID.

Brain Fog After Eating? These are the Worst Culprits.

How Your Diet Influences Brain Fog.

Brain Fog. Cleveland Clinic.

To Prevent Brain Fog at Work, Watch Wat (And How) You Eat.

Feeling Foggy? Here's How Nutrition Can Help.

Food allergy, intolerance, or sensitivity: What’s the difference, and why does it matter?

Susan Parker

Susan Parker is a 49-year-old Senior Manager at a marketing firm. With two older children becoming more independent, she is now focusing on her own health and wellbeing. She’s passionate about natural and holistic health approaches, and values high-quality, trustworthy products. Susan enjoys yoga, gardening, reading, and cooking, and seeks to stay energetic and sharp while balancing a busy career and personal life.

Seven Habits to Keep Your Heart Healthy and Preserve Memory

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