Heart disease is the number one cause of death in the United States, responsible for 1 in every 4 deaths. Despite these alarming statistics, heart disease is largely preventable.

By making a few lifestyle changes, you can significantly reduce your risk of heart disease and improve your overall heart health.

1. Blood Pressure

High blood pressure, or hypertension, is one of the biggest risk factors for heart disease. Your blood pressure should be less than 120/80 mmHg. If it is consistently higher than this, talk to your doctor about ways to lower it.

Some ways to lower your blood pressure include:.

Reducing your salt intake
Increasing your physical activity
Limiting alcohol consumption
Taking medication if prescribed by your doctor

2. Cholesterol

Cholesterol is a waxy substance found in your blood that can contribute to the buildup of plaque in your arteries. This can lead to heart disease.

It is important to have your cholesterol levels checked regularly, especially if you have a family history of heart disease. Your healthcare provider can recommend lifestyle changes or medications to help manage your cholesterol levels.

3. Smoking

Smoking is a major risk factor for heart disease. It can damage your blood vessels and increase your risk of a heart attack. Quitting smoking is one of the best things you can do for your heart health.

Talk to your doctor about smoking cessation strategies or join a support group to help you quit.

4. Physical Activity

Physical activity is an important part of maintaining good heart health. Aim for at least 150 minutes of moderate-intensity exercise each week. This can be broken down into 30 minutes a day, five days a week.

Some examples of moderate-intensity exercise include brisk walking, cycling, swimming, and dancing.

5. Diet

A heart-healthy diet is one that is low in saturated fat, trans fat, and cholesterol and high in fruits, vegetables, whole grains, lean protein, and healthy fats.

Aim to fill at least half of your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with whole grains.

6. Stress Management

Chronic stress can contribute to high blood pressure and other heart disease risk factors. Finding healthy ways to manage stress can help protect your heart.

Some examples of stress-reducing practices include meditation, yoga, and deep breathing exercises.

7. Sleep

Getting enough sleep is important for good heart health. Adults should aim for 7-9 hours of sleep each night. Poor sleep can contribute to high blood pressure, obesity, and other heart disease risk factors.

If you are having trouble sleeping, talk to your doctor about strategies to improve your sleep.