Heart disease is one of the leading causes of death globally. In fact, according to the World Health Organization (WHO), approximately 17.9 million people die each year due to cardiovascular diseases.

However, the good news is that you can take many actions to improve your heart health. Here are 30 ways to improve your heart health, with one action per month:.

Month 1: Eat a Heart-Healthy Breakfast

The first meal of the day plays an important role in heart health. Choose a breakfast that’s high in fiber and low in saturated fat. Consider options such as oatmeal, fresh fruit, whole-grain toast, and eggs.

Month 2: Ditch the Cigarettes

Smoking can lead to heart disease, so kick the habit if you want a healthy heart. If quitting cold turkey is too hard, consider using nicotine patches or gum.

Month 3: Cut Down on Salt

Too much salt can increase your blood pressure, which in turn increases your risk of heart disease. Try seasoning your food with herbs and spices instead. Be sure to read food labels to see how much sodium you’re consuming.

Month 4: Exercise Regularly

Exercise improves circulation and heart health. Aim for at least 30 minutes of exercise per day. Choose an activity you enjoy, such as swimming, running, or biking.

Month 5: Know Your Numbers

It’s important to know your blood pressure, cholesterol, and blood sugar levels. Visit your doctor regularly to get tested and make any necessary lifestyle changes.

Month 6: Manage Your Stress

Stress can take a toll on your heart health. Try relaxation techniques such as deep breathing, yoga, or meditation to manage stress levels.

Month 7: Get Enough Sleep

Lack of sleep can cause high blood pressure and other heart problems. Aim for seven to eight hours of sleep per night.

Month 8: Drink More Water

Water is essential for heart health. Make sure you’re drinking at least eight glasses of water per day.

Month 9: Eat More Fish

Fish is a great source of omega-3 fatty acids, which can reduce your risk of heart disease. Aim to eat fatty fish such as salmon, tuna, or mackerel at least twice a week.

Studies have shown that social isolation can increase the risk of heart disease. Spend time with friends and family regularly.

Month 11: Take the Stairs

Instead of taking the elevator, take the stairs. This can be a simple way to get more exercise and improve your heart health.

Month 12: Monitor Your Alcohol Intake

Drinking too much alcohol can raise your blood pressure and increase your risk of heart disease. Limit your alcohol intake to one drink per day for women and two drinks per day for men.

Month 13: Reduce Your Red Meat Intake

Red meat can be high in saturated fat, which can increase your risk of heart disease. Limit your intake to no more than one or two servings per week.

Month 14: Switch to Whole Grains

Whole grains are high in fiber, which can lower your risk of heart disease. Choose options such as brown rice, whole-grain bread, and quinoa.

Month 15: Volunteer

Volunteering has been shown to have a positive effect on heart health. Find a cause you’re passionate about and give back to your community.

Month 16: Laugh More

Laughter can reduce stress and improve heart health. Watch a funny movie, spend time with friends who make you laugh, or read a humorous book.

Month 17: Take a Walk After Dinner

Taking a short walk after dinner can help improve digestion and reduce your risk of heart disease.

Month 18: Cut Down on Sugary Drinks

Sugar-sweetened beverages can increase your risk of heart disease. Choose water, unsweetened tea, or black coffee instead.

Month 19: Find a Hobby

Having a hobby you enjoy can reduce stress and have a positive effect on heart health. Try painting, dancing, or gardening.

Month 20: Practice Gratitude

Being thankful for what you have can have a positive effect on heart health. Take time each day to think about what you’re grateful for.

Month 21: Take Up Swimming

Swimming is a great low-impact exercise that can improve heart health. Consider joining a local pool or taking swimming lessons.

Month 22: Wear Sunscreen

Excessive sun exposure can increase your risk of skin cancer and heart disease. Wear sunscreen with an SPF of at least 30 when spending time outdoors.

Month 23: Practice Portion Control

Eating too much can lead to weight gain and increase your risk of heart disease. Practice portion control by using smaller plates and measuring out appropriate portions.

Month 24: Take a Break From Technology

Too much screen time can be detrimental to heart health. Take a break from technology by unplugging for a day or spending time outdoors.

Month 25: Get a Massage

Massage therapy can reduce stress and improve heart health. Consider scheduling a massage on a regular basis.

Travel: Month 26

Traveling can reduce stress and have a positive effect on heart health. Plan a trip to a destination you’ve always wanted to visit.

Month 27: Spend Time With Pets

Pets can reduce stress and have a positive effect on heart health. Consider adopting a pet or spending time with a friend’s pet.

Month 28: Take Up Tai Chi

Tai chi is a low-impact exercise that can improve balance and heart health. Consider taking a class or practicing at home.

Training for a fun run can be a fun way to improve heart health. Consider signing up for a 5K or 10K race in your area.

Month 30: Practice Mindfulness

Mindfulness can reduce stress and anxiety, and have a positive effect on heart health. Practice mindfulness techniques such as deep breathing, meditation, or yoga.