Heart disease is the leading cause of death among women worldwide. Though there are some risk factors that women cannot control, such as age and family history, there are many lifestyle changes they can make to prevent and manage heart disease.

Here are seven ways women can lower their risk of heart disease:.

1. Eat a Heart-Healthy Diet

Eating a healthy diet is an important part of preventing heart disease.

Women should aim to eat a diet that is low in saturated and trans fats, cholesterol, salt, and added sugars, and high in fruits, vegetables, whole grains, lean proteins, and healthy fats.

A heart-healthy diet may include the following foods:.

Fruits and vegetables
Whole grains
Lean meats, poultry, and fish
Low-fat dairy products
Healthy fats, such as olive oil and avocado
Nuts and seeds

2. Exercise Regularly

Regular exercise is another important way to prevent heart disease. Women should aim to get at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week, or a combination of both.

Some examples of moderate-intensity aerobic exercise include:.

Brisk walking
Bicycling at a moderate pace
Swimming

Some examples of vigorous-intensity aerobic exercise include:.

Running or jogging
Hiking uphill or with a heavy backpack
Swimming laps

3. Maintain a Healthy Weight

Maintaining a healthy weight is also important for preventing heart disease. Women should aim to achieve and maintain a body mass index (BMI) in the healthy range, which is between 18.5 and 24.9.

To achieve and maintain a healthy weight, women should eat a balanced diet, exercise regularly, and avoid overeating and consuming high-calorie foods and drinks.

4. Don’t Smoke

Smoking cigarettes is a major risk factor for heart disease. Women who smoke should quit smoking, and women who don’t smoke should avoid exposure to secondhand smoke.

The chemicals in cigarettes damage the heart and blood vessels, increase blood pressure, and decrease blood flow. Quitting smoking can significantly reduce the risk of heart disease, and the benefits of quitting can be seen within a few months.

5. Manage Stress

Chronic stress can contribute to heart disease by causing high blood pressure, increasing heart rate, and altering the way that blood clots. Women should find healthy ways to manage stress, such as:.

Regular exercise
Meditation and deep breathing
Yoga or tai chi
Journaling or talking to a trusted friend or family member

6. Get Quality Sleep

Getting enough quality sleep is also important for preventing heart disease. Women should aim to get at least seven hours of sleep per night, and should prioritize getting high-quality sleep by:.

Maintaining a consistent sleep schedule
Avoiding caffeine and alcohol before bed
Creating a comfortable sleep environment
Limiting screen time before bed

7. Get Regular Check-Ups

Women should also get regular check-ups with their healthcare provider to monitor their heart health and identify any risk factors or signs of heart disease early on. Check-ups may include:.

Blood pressure and cholesterol checks
Blood tests to check for diabetes or other health conditions
Electrocardiogram (ECG or EKG) to check the heart’s electrical activity
Echocardiogram to check the heart’s structure and function

By making these lifestyle changes and getting regular check-ups, women can significantly lower their risk of heart disease and improve their overall health and well-being.