BodyHealth16 · ~5 min

5-Minute Health Check

Sixteen questions about how you live right now. In return — your index under Life's Essential 8, the American Heart Association's framework: the eight measures that most strongly shape how many years a person lives free of disease.

Your answers stay in your browser. We send nothing until you ask us to.

This is not a diagnosis and not a substitute for examination. The questionnaire shows what deserves attention — the decision is the doctor's.

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ResultLife's Essential 8 · AHA 2022

— / 100

Eight measures

Measure	Points

Refine your diet score

Right now your diet is scored approximately, from five markers. Sixteen short questions replace that with the assessment the American Heart Association recommends for an individual.

Three next steps

For comparison · Ukraine, WHO STEPS 2019

This is not a diagnosis. Life's Essential 8 describes your state of health and way of living, not the presence of disease, and does not replace examination. People scoring 80 and above live, on average, about 8 more years from age 50 than people scoring below 50 — but that is group statistics, not a forecast for any one person. What your numbers mean is for a doctor to say.

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We will send this result to your inbox with an explanation of what each measure means, and offer a time for a free call with a coordinator.

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Only your contact details and the final scores are sent. Your answers to individual questions stay in the browser.

Sources: Lloyd-Jones et al., Life's Essential 8, Circulation 2022 · Exercise Vital Sign, Am J Prev Med 2021 · WHO STEPS Ukraine 2019 · NHANES and UK Biobank, AHA 2023

Diet, in detailMEPA · 16

Sixteen short questions about food

MEPA is the screener the American Heart Association recommends for assessing an individual's diet. Answer yes if the statement holds true in an ordinary week.

Olive oil — 2 tablespoons a day or more?

Including what goes into dressings and cooking.

Greens and leafy vegetables — almost every day?

Spinach, lettuce, rocket, herbs — 7 servings a week or more.

Other vegetables — 2 servings a day or more?

A serving is about 100 g.

Berries — twice a week or more?

Fresh or frozen; a serving is about 100 g.

Fruit other than berries — every day?

One serving a day or more.

Red meat, bacon, sausage — no more than 3 times a week?

A serving is about 85 g.

Fish, not fried — once a week or more?

Baked, boiled or steamed.

Chicken, not fried — no more than 5 times a week?

A serving is about 85 g.

Full-fat or cream cheese — no more than 4 times a week?

A serving is about 30 g.

Butter or cream — no more than 5 times a week?

A serving is one tablespoon.

Beans and pulses — 3 times a week or more?

Beans, lentils, chickpeas, peas.

Whole grains — 3 servings a day or more?

Wholegrain bread, porridge and pasta.

Packaged sweets and pastries — no more than 4 times a week?

Bars, biscuits, pastries, cakes.

Nuts — 4 times a week or more?

A serving is about 30 g.

Fast food — no more than once a week?

Alcohol — none at all, or no more than 1 drink a day for women and 2 for men?

The original screener awards the alcohol point only to moderate drinkers and gives nothing to people who do not drink at all. On a clinic's website that would read as encouragement, so we award the point to non-drinkers too. This is our departure from the original, and we have put the question to doctors.

Question {n} of 16 Body mass index: {v} That comes to {n} min a week. The WHO recommends at least 150. High Moderate Low Preliminary result: {n} of 8 measures. Not measured: {l}. This is exactly the half of the picture you cannot see from home. Nutrition Movement Nicotine Sleep Weight Cholesterol Blood sugar Blood pressure lipid panel HbA1c blood pressure not measured MEPA screener, {n} of 16 Answered {n} of 16 approximate, from five markers {n} min a week · WHO target ≥150 minus 20 for smoking indoors {l} · optimum 7–9 BMI {v} non-HDL {v} mmol/L HDL assumed at 1.3 minus 20 on treatment {n} points Go through your everyday diet with a dietitian — start with vegetables and whole grains, that is the cheapest step. Add two or three 30-minute walks at a pace where singing is hard. Target: 150 minutes a week. Discuss a quit plan with a doctor. Five years smoke-free brings this measure almost back to baseline. Sleep of 7–9 hours is the one measure that shifts noticeably within a week. Start with a fixed wake-up time. Weight follows food and sleep rather than moving on its own. It needs body composition, not just the number on the scale. Get a lipid panel and show it to a doctor — non-HDL cholesterol matters more than total. Get an HbA1c test. Prediabetes has no symptoms for years and is reversible at exactly this stage. Measure your blood pressure morning and evening for seven days and bring the record to a doctor. of Ukrainians are overweight — you are not among them of Ukrainians have a body mass index of 25 or higher — you are among them of Ukrainians eat fewer than 5 servings of vegetables and fruit a day — you are in the other 34% of Ukrainians eat fewer than 5 servings of vegetables and fruit a day — you are among them of adults in Ukraine smoke — you are not among them of adults in Ukraine smoke — you are among them of adults in Ukraine have raised blood pressure, and most of them do not know it 5-Minute Health Check Life's Essential 8 index: {n} out of 100, {l}. Measures counted: {v} of 8. Please tick both consents first. Verification failed. Refresh the page and try again. Sending… Thank you! We will send the breakdown to the address you gave, and a coordinator will offer a time to talk. Sending failed. Please try again or write to us directly.

5-Minute Health Check

A few words about you

Height and weight

How many days a week do you do moderate or vigorous physical activity?

How many minutes on such a day?

How many hours do you usually sleep a day?

Tobacco and nicotine

Does anyone smoke indoors where you live?

Vegetables and fruit — at least 5 servings a day?

Fish or seafood — twice a week or more?

Whole grains every day — oats, buckwheat, brown rice, wholemeal bread?

Sugary drinks — none, or no more than one glass a week?

Processed meat — no more than twice a week?

Blood pressure

Cholesterol