Cardiovascular disease is one of the leading causes of death worldwide, and it has been linked to a number of lifestyle factors. Fortunately, making small lifestyle changes can have a big impact on reducing your risk for cardiovascular disease.

Here are 10 lifestyle changes you can make to protect your heart health.

1. Quit Smoking

Smoking is a major risk factor for cardiovascular disease. It damages the lining of your arteries and leads to the buildup of plaques that can block blood flow.

The good news is that your risk for cardiovascular disease decreases rapidly after you quit smoking. Your risk of developing heart disease returns to that of a nonsmoker within a few years of quitting.

2. Exercise Regularly

Regular exercise is crucial for good heart health. It can help you maintain a healthy weight, lower your blood pressure and cholesterol levels, and reduce your risk of developing diabetes – all of which are risk factors for cardiovascular disease.

Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

3. Maintain a Healthy Weight

Being overweight or obese increases your risk of developing cardiovascular disease. Losing even a small amount of weight can improve your heart health. Aim for a body mass index (BMI) between 18.5 and 24.9.

4. Eat a Healthy Diet

A healthy diet can help you maintain a healthy weight, lower your blood pressure and cholesterol levels, and reduce your risk of developing diabetes – all of which are risk factors for cardiovascular disease.

Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.

5. Manage Stress

Stress can have a negative impact on heart health. Chronic stress can lead to high blood pressure, heart disease, and stroke.

Finding healthy ways to manage stress, like practicing mindfulness or exercise, can improve your heart health and overall wellbeing.

6. Get Enough Sleep

Lack of sleep can contribute to high blood pressure, heart disease, and stroke. Aim for 7-9 hours of sleep per night.

If you have trouble sleeping, try establishing a regular bedtime routine, avoiding caffeine and alcohol before bed, and creating a dark and quiet sleeping environment.

7. Limit Alcohol Consumption

Excessive alcohol consumption can increase your risk of developing high blood pressure, heart disease, and stroke. Limit your alcohol consumption to one drink per day for women and two drinks per day for men.

8. Keep Your Blood Pressure in Check

High blood pressure can damage your arteries and lead to a number of cardiovascular problems. Aim to keep your blood pressure at or below 120/80 mmHg.

9. Know Your Cholesterol Levels

High cholesterol can contribute to the buildup of plaques in your arteries and increase your risk of heart disease. Aim to keep your total cholesterol levels below 200 mg/dL and your LDL cholesterol levels below 100 mg/dL.

10. Stay Active Throughout the Day

Sitting for long periods of time can increase your risk of cardiovascular disease, regardless of whether or not you exercise regularly. Aim to stand up and move around at least once every hour.

Conclusion

Small lifestyle changes can have a big impact on reducing your risk for cardiovascular disease.

Quitting smoking, exercising regularly, maintaining a healthy weight, eating a healthy diet, managing stress, getting enough sleep, limiting alcohol consumption, keeping your blood pressure in check, monitoring your cholesterol levels, and staying active throughout the day are all important ways to protect your heart health.