Heart disease is one of the leading causes of death worldwide. It affects millions of people and is often preventable through lifestyle changes and proper management of risk factors.

By implementing a comprehensive reduction plan, you can lower your heart disease risk by an impressive 21%. Here are ten strategies to help you on your journey to a healthier heart.

1. Adopt a healthy diet

Start by incorporating more fruits, vegetables, whole grains, lean proteins, and healthy fats into your daily meals. Avoid or limit processed foods, sugary beverages, and excessive salt intake.

A heart-healthy diet can significantly reduce your risk of heart disease.

2. Get active and exercise regularly

A sedentary lifestyle is a major risk factor for heart disease. Engaging in moderate-intensity aerobic exercises for at least 150 minutes per week, combined with strength training exercises twice a week, can improve heart health and lower your risk.

3. Maintain a healthy weight

Excess weight puts strain on your heart and increases your risk of developing heart disease. Aim for a body mass index (BMI) between 18.5 and 24.9.

If you are overweight or obese, even losing a small amount of weight can have a significant impact on your heart health.

4. Quit smoking

Smoking is one of the most significant risk factors for heart disease. If you smoke, quitting is the best thing you can do for your heart. Seek support from your healthcare provider or join a smoking cessation program to increase your chances of success.

5. Limit alcohol consumption

Excessive alcohol intake can lead to high blood pressure, obesity, and other cardiovascular conditions. If you choose to drink alcohol, do so in moderation. Limit your intake to one drink per day for women and two drinks per day for men.

6. Manage stress

Chronic stress can contribute to heart disease. Find healthy ways to manage stress, such as regular exercise, meditation, deep breathing exercises, or engaging in activities you enjoy.

Prioritizing self-care and taking time for relaxation can have a positive impact on your heart health.

7. Control blood pressure

High blood pressure is a major risk factor for heart disease. Monitor your blood pressure regularly and take steps to keep it within a healthy range.

This may include lifestyle modifications, such as reducing sodium intake, exercising regularly, and managing stress.

8. Keep cholesterol levels in check

High cholesterol levels can lead to the buildup of plaques in your arteries, increasing the risk of heart disease.

Follow a heart-healthy diet, exercise regularly, and, if necessary, take medications prescribed by your healthcare provider to maintain healthy cholesterol levels.

9. Control diabetes

Diabetes significantly increases the risk of heart disease. If you have diabetes, work closely with your healthcare team to manage your blood sugar levels effectively.

Monitor your blood glucose, take prescribed medications, follow a healthy diet, and engage in regular physical activity.

10. Get regular check-ups

Regular medical check-ups can help detect and manage risk factors for heart disease. Maintain a good relationship with your healthcare provider, discuss your concerns, and follow their advice regarding preventive measures and screenings.