Researchers studied nearly 25,000 people, including 779 cancer survivors, to see if seven simple heart-healthy habits could help people live longer after cancer. The habits include not smoking, staying active, eating well, maintaining a healthy weight, controlling blood pressure, managing cholesterol, and keeping blood sugar in check. They found that cancer survivors who followed these habits well had a 38% lower risk of dying from any cause compared to those who didn’t follow them. The study suggests that the same healthy behaviors that protect your heart may also help cancer survivors stay healthier overall.

The Quick Take

  • What they studied: Whether seven simple healthy lifestyle habits recommended for heart health could also help cancer survivors live longer and healthier lives
  • Who participated: 24,325 people from Italy followed for about 14.6 years, including 779 who had been diagnosed with cancer at some point
  • Key finding: Cancer survivors who scored highest on the seven healthy habits had a 38% lower chance of dying from any cause compared to those who scored lowest. Each improvement in the healthy habits score was linked to lower cancer death risk.
  • What it means for you: If you’re a cancer survivor, focusing on these seven simple habits—not smoking, exercising, eating well, staying at a healthy weight, managing blood pressure and cholesterol, and controlling blood sugar—may help you live longer. However, talk to your doctor before making major changes, especially if you’re still in treatment.

The Research Details

This was a long-term follow-up study where researchers tracked real people over many years to see what happened to their health. They looked at 24,325 people from Italy, including 779 who had survived cancer. Researchers scored each person on seven healthy habits: not smoking, getting enough physical activity, eating a healthy diet, maintaining a healthy weight, keeping blood pressure normal, managing cholesterol levels, and controlling blood sugar. Each habit was worth up to 2 points, for a total possible score of 14 points.

People were grouped into three categories: poor health habits (0-6 points), intermediate habits (7-9 points), and ideal habits (10-14 points). The researchers then followed these people for an average of 14.6 years to see who stayed healthy, who got sick, and who passed away. They also measured things in people’s blood that show inflammation and other health markers to understand how these habits might work to keep people alive longer.

This study design is important because it follows real people over a long time, which shows what actually happens in life rather than just what happens in a short experiment. By comparing cancer survivors to people who never had cancer, the researchers could see if these healthy habits work differently for people who’ve had cancer. Understanding the biological reasons (like inflammation levels) why these habits help is also valuable because it shows the actual mechanisms at work.

This study has several strengths: it followed a large number of people over many years, it included detailed health measurements, and it was published in a respected medical journal. However, the study was done in Italy, so results might be slightly different in other countries with different populations. The study shows associations (connections) between habits and health, but can’t prove that the habits directly cause longer life, since people who follow healthy habits might differ in other ways too.

What the Results Show

Cancer survivors who had ideal cardiovascular health habits (scored 10-14 points) had a 38% lower risk of dying from any cause compared to those with poor habits (scored 0-6 points). This is a meaningful difference—it means that following these seven habits well could significantly extend life for cancer survivors.

When researchers looked at each habit individually, they found that each single point increase in the overall score was linked to a 10% lower risk of dying from cancer specifically. This suggests that even small improvements in these habits matter.

The researchers also tested whether replacing the diet component with a Mediterranean diet (which emphasizes olive oil, vegetables, fish, and whole grains) made a difference. When they did this, they found even stronger benefits: a 16% lower risk of dying from heart disease, a 10% lower risk of dying from cancer, and an 17% lower risk of dying from other causes like brain disease or lung disease.

Interestingly, the same seven habits also helped people who never had cancer live longer, suggesting these habits are universally protective for everyone.

The researchers discovered that the benefits of these healthy habits work partly through reducing inflammation in the body, improving heart rate patterns, and increasing vitamin D levels. Together, these three factors explained more than half of why people with better habit scores lived longer. This suggests that the habits work by keeping the body’s internal systems running smoothly and reducing harmful inflammation.

The seven habits studied here (called ‘Life’s Simple 7’) were originally created by the American Heart Association to prevent heart disease. This study shows they’re also valuable for cancer survivors, which is new and important information. Previous research has shown these habits help prevent heart disease, but this is one of the first studies to show they also help cancer survivors live longer overall.

The study was conducted in Italy, so the results might be somewhat different in other countries with different populations and healthcare systems. The study shows that people with better health habits live longer, but it can’t prove the habits directly cause the longer life—people who follow healthy habits might be different in other ways we didn’t measure. The study included relatively few cancer survivors (779) compared to the total group, so some results might not be as reliable. Additionally, the researchers relied on people’s reports of their diet and exercise, which might not be completely accurate.

The Bottom Line

If you’re a cancer survivor, aim to follow these seven habits as well as you can: don’t smoke, get at least 150 minutes of moderate exercise per week, eat a healthy diet (Mediterranean diet appears especially beneficial), maintain a healthy weight for your height, keep blood pressure below 120/80, manage cholesterol levels, and keep fasting blood sugar below 100 mg/dL. Start with one or two habits and gradually add more. These recommendations have moderate to strong evidence supporting them for cancer survivors. Always discuss any major lifestyle changes with your oncologist or primary care doctor first.

This research is most relevant for cancer survivors who want to improve their long-term health and reduce their risk of dying from cancer or other causes. It’s also valuable for people who want to prevent cancer in the first place, since the same habits help cancer-free people live longer too. Family members of cancer survivors might also benefit from understanding these habits. However, if you’re currently undergoing cancer treatment, talk to your medical team before making major changes, as your needs might be different.

You might notice some benefits like improved energy and better mood within weeks of starting these habits. However, the major health benefits—like reduced risk of death—typically take months to years to develop. Most research suggests that consistent habit changes over 6-12 months start showing measurable health improvements in blood work and other markers. Don’t expect overnight results; think of this as a long-term investment in your health.

Want to Apply This Research?

  • Track your ‘Life’s Simple 7’ score weekly by logging: (1) smoking status (yes/no), (2) minutes of physical activity, (3) servings of fruits/vegetables and whole grains, (4) weight and BMI, (5) blood pressure readings, (6) cholesterol levels (monthly), and (7) fasting blood sugar readings. Create a simple scorecard where you earn points for each habit achieved, aiming for 14 total points.
  • Set up app reminders for the three easiest habits to start: a daily 30-minute walk reminder, a weekly grocery list reminder for Mediterranean diet foods (olive oil, fish, vegetables), and a monthly blood pressure check reminder. Use the app to celebrate small wins—each habit improvement is a step toward better health.
  • Review your weekly scores monthly to identify which habits are strongest and which need work. Set a goal to improve your weakest habit by one point each month. Every three months, check if your overall score has improved and celebrate progress. If you have access to blood work, log inflammation markers, vitamin D levels, and heart rate trends to see how your habits affect your biology over time.

This research shows associations between healthy habits and longer life in cancer survivors, but cannot prove cause-and-effect. If you are a cancer survivor, consult with your oncologist or primary care physician before making significant lifestyle changes, especially if you are currently undergoing treatment. This information is for educational purposes and should not replace professional medical advice. Individual results may vary based on cancer type, stage, treatment received, and other personal health factors.