Heart attacks and strokes are among the leading causes of death worldwide.

While certain risk factors such as age and genetics cannot be modified, there are still many lifestyle changes that can significantly reduce your risk of experiencing a heart attack or stroke. In fact, research has shown that making a few simple changes can reduce your risk by up to 50%. Here’s what you need to know to protect your heart health:.

Eat a Healthy Diet

One of the best things you can do for your heart health is to eat a healthy diet. This means choosing foods that are low in saturated and trans fats, added sugars, and salt.

Instead, focus on eating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats, such as those found in nuts, seeds, and fatty fish. If you’re not sure where to start, consider meeting with a registered dietitian to develop a personalized nutrition plan.

Get Regular Exercise

Exercise is another important factor in reducing heart attack and stroke risk. Regular physical activity can improve blood pressure, cholesterol levels, and glucose control, all of which can reduce your risk of heart disease and stroke.

Experts recommend aiming for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. If you’re new to exercise or have any health concerns, talk to your doctor before starting a new workout routine.

Quit Smoking

Smoking is a major risk factor for heart attack and stroke, as it damages blood vessels and accelerates the buildup of plaque in the arteries. If you smoke, quitting is one of the best things you can do for your heart health.

Talk to your doctor about the best ways to quit, such as nicotine replacement therapy or prescription medications. You may also want to seek support from friends and family, or join a smoking cessation program.

Manage Stress

Chronic stress can take a toll on your heart health by raising your blood pressure and heart rate, and increasing your risk of heart attack and stroke.

Find ways to manage stress in your daily life, such as meditation, deep breathing exercises, yoga, or spending time in nature. You may also benefit from talking to a therapist or counselor to address sources of stress and develop coping strategies.

Get Enough Sleep

Sleep is essential for heart health, as it allows the body to repair and regenerate cells and tissues.

Chronic sleep deprivation can increase your risk of high blood pressure, diabetes, and obesity, all of which are risk factors for heart disease and stroke. Experts recommend aiming for 7-8 hours of sleep per night, and establishing a regular sleep schedule by going to bed and waking up at the same time every day.

Control High Blood Pressure and Cholesterol

High blood pressure and cholesterol can both contribute to the buildup of plaque in the arteries, increasing your risk of heart attack and stroke.

If you have high blood pressure or cholesterol, work with your doctor to develop a treatment plan that may include lifestyle changes, medications, or a combination of both. Be sure to stick to your treatment plan and attend regular check-ups to monitor your progress and make adjustments as needed.

Avoid Excessive Alcohol Consumption

While moderate alcohol consumption may have some potential health benefits, excessive drinking can cause a variety of health problems, including high blood pressure, stroke, and heart disease.

If you choose to drink alcohol, do so in moderation, which means no more than one drink per day for women, and no more than two drinks per day for men. If you have a history of heavy drinking or alcohol addiction, it’s best to avoid alcohol altogether.

Monitor Your Diabetes

Diabetes is a major risk factor for heart attack and stroke, as it can damage blood vessels and increase the risk of plaque buildup.

If you have diabetes, it’s important to monitor your blood sugar levels regularly and work with your doctor to develop a diabetes management plan that includes lifestyle changes, medications, and regular check-ups. By controlling your diabetes, you can reduce your risk of heart disease and stroke.

Take Care of Your Mental Health

Depression and anxiety can affect your heart health by increasing inflammation in the body, which can contribute to plaque buildup in the arteries. If you experience symptoms of depression or anxiety, talk to your doctor or a mental health professional.

There are many treatment options available, including therapy, medications, and self-care practices like exercise and mindfulness meditation.

Stay Up-to-Date with Your Health Screenings

Regular health screenings, such as blood pressure checks, cholesterol tests, and diabetes screenings, can help you identify and manage your risk factors for heart attack and stroke.

Talk to your doctor about which screenings are appropriate for you based on your age, sex, and other health factors, and make sure to attend all recommended check-ups and follow-up appointments.

By making these lifestyle changes and taking care of your heart health, you can significantly reduce your risk of heart attack and stroke.

If you have any concerns about your heart health or risk factors for heart disease and stroke, talk to your doctor to develop a personalized plan for prevention and management.