Heart disease is the leading cause of death worldwide. According to the World Health Organization, an estimated 17.9 million people die from cardiovascular diseases each year.

While some factors like genetics and age are beyond our control, we can prevent or reduce the risk of heart disease by adopting healthy habits. Here are seven healthy habits you can start today to keep your heart pumping strong:.

1. Don’t Smoke

Smoking harms almost every organ of the body, including the heart. It damages the blood vessels and can lead to atherosclerosis, a condition where the arteries narrow due to the buildup of plaque.

This can obstruct blood flow to the heart and increase the risk of heart attack and stroke. If you smoke, quitting is the most important thing you can do to protect your heart.

2. Exercise Regularly

Physical inactivity is a major risk factor for heart disease. Exercise helps to strengthen the heart muscle, improve blood circulation, reduce high blood pressure and cholesterol levels, and maintain a healthy weight.

Aim for at least 30 minutes of moderate-intensity activity five days a week, or 150 minutes per week. This can include brisk walking, cycling, swimming, or any other activity that increases your heart rate and breathing.

3. Eat a Heart-Healthy Diet

The food you eat can have a profound impact on your heart health. A heart-healthy diet is low in saturated and trans fats, sodium, and added sugars, and rich in fruits, vegetables, whole grains, lean protein, and healthy fats.

Some examples of heart-healthy foods include salmon, nuts, berries, leafy greens, beans, whole-wheat bread, and olive oil.

4. Manage Stress

Chronic stress can take a toll on your heart health. It can contribute to high blood pressure, abnormal heart rhythms, and even heart attacks. Managing stress can help to lower these risks.

Some effective stress-management techniques include meditation, deep breathing, yoga, tai chi, or simply taking a relaxing bath or walk.

5. Get Enough Sleep

Getting enough quality sleep is crucial for heart health. Chronic sleep deprivation has been linked to an increased risk of high blood pressure, heart attack, and stroke.

Aim for at least seven to nine hours of sleep per night, and establish a regular sleep routine. This can include avoiding caffeine or alcohol before bedtime, keeping your bedroom cool and dark, and avoiding electronic devices before bed.

6. Maintain a Healthy Weight

Being overweight or obese can increase the risk of heart disease. It can cause high blood pressure, high cholesterol, and insulin resistance, all of which can be detrimental to heart health. Maintaining a healthy weight can reduce these risks.

If you are overweight, losing even a small amount of weight can bring significant benefits to your heart health.

7. Limit Alcohol Intake

While moderate alcohol consumption, especially red wine, has been associated with some health benefits, excessive drinking can harm your heart.

It can contribute to high blood pressure, irregular heart rhythms, and cardiomyopathy, a condition where the heart muscle becomes enlarged and weakened. Limit your alcohol intake to no more than one drink per day for women or two drinks per day for men.

By incorporating these healthy habits into your lifestyle, you can significantly reduce the risk of heart disease and keep your heart pumping strong.

Remember that small changes can make a big difference, and it’s never too late to start taking care of your heart.