Heart disease is one of the leading causes of death worldwide, and it’s important to take steps to prevent it as early as possible. Even in your 30s, you can take steps to mitigate your risk of heart disease.

But first, you have to determine your level of risk.

Here’s a simple test that can help you gauge your risk of heart disease:.

Test for Heart Disease Risk

Do you have a family history of heart disease, high blood pressure or high cholesterol?
Do you smoke?
Do you exercise at least 30 minutes per day, at least five days per week?
Do you follow a balanced and healthy diet?
Do you have high blood pressure or high cholesterol?
Do you have diabetes?
Do you feel stressed regularly?
Do you drink alcohol excessively?
Do you have a BMI (body mass index) over 25?
Do you have sleep apnea or other sleep disorders?

If you answered “yes” to any of these questions, your risk of heart disease may be higher than average. It’s important to take steps now to minimize your risk.

How to Reduce Your Risk of Heart Disease

If you determined that you are at risk for heart disease, here are some steps you can take right now to reduce that risk:.

Quit Smoking

If you’re a smoker, the most important thing you can do to reduce your risk of heart disease is to stop smoking. Smoking dramatically increases your risk of heart disease, so quitting as soon as possible is critical.

Exercise Regularly

Regular exercise is one of the best ways to reduce your risk of heart disease. Aim to exercise 30 minutes per day, at least five days per week. Incorporate both cardio and strength-training exercises for the best results.

Eat a Healthy Diet

A healthy diet can help reduce your risk of heart disease. Focus on a balanced diet filled with fruits, vegetables, lean proteins, and healthy fats like avocado and olive oil. Limit your intake of processed foods, sugary drinks, and alcohol.

Lower Your Blood Pressure and Cholesterol

If you have high blood pressure or high cholesterol, work with your doctor to lower these numbers. Medications, lifestyle changes, and dietary changes can all help.

Manage Stress

Stress can increase your risk of heart disease, so it’s important to manage stress in healthy ways. Try relaxation techniques like meditation, yoga, or deep breathing exercises.

Maintain a Healthy Weight

Carrying extra weight can increase your risk of heart disease. Aim for a BMI of 18.5-24.9 and work to maintain a healthy weight through diet and exercise.

Get Quality Sleep

Quality sleep is important for overall health, including heart health. If you have sleep apnea or other sleep disorders, talk to your doctor about treatment options.

Results

If you answered “yes” to any of the risk factors mentioned above, it is essential that you take steps to reduce your risk of heart disease.

Implement the recommendations mentioned above to lead a healthier lifestyle and lower your risk of developing heart disease. If you are unsure of how to incorporate these changes into your life, schedule an appointment with your healthcare provider for guidance and support.