Heart disease is one of the leading causes of death worldwide. While genetics and age play a role, lifestyle factors can also greatly contribute to heart health.

By eliminating certain habits and behaviors, you can dramatically lower your risk of developing heart disease. Here are 50 ways to protect your heart by cutting things out:.

1. Cut Out Smoking

Smoking is one of the most significant risk factors for heart disease. It causes damage to your heart and blood vessels, leading to a higher risk of a heart attack or stroke. Quitting smoking can greatly reduce your risk of heart disease.

2. Cut Out Heavy Alcohol Consumption

Drinking alcohol in excess can cause high blood pressure, irregular heartbeats, and even heart failure. Limiting your alcohol consumption can help protect your heart.

3. Cut Out Processed and Fast Foods

Processed and fast foods are often high in saturated and trans fats, salt, and sugar – all of which can contribute to heart disease.

Eating a diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, can help protect your heart.

4. Cut Out Red Meat

Red meat is often high in saturated fat, which can raise your cholesterol levels and contribute to heart disease. Try replacing red meat with plant-based proteins, such as beans, lentils, and tofu.

5. Cut Out Fried Foods

Fried foods are often high in unhealthy fats and calories, which can increase your risk of heart disease. Try baking or grilling your foods instead.

6. Cut Out Sugary Beverages

Sugary beverages, such as soda and fruit juice, can increase your risk of heart disease by contributing to obesity, diabetes, and high blood pressure. Try replacing these drinks with water, unsweetened tea, or sparkling water.

7. Cut Out Excessive Salt

Excessive salt intake can lead to high blood pressure, which can increase your risk of heart disease. Try flavoring your food with herbs and spices instead of salt, and limit your intake of processed and packaged foods.

8. Cut Out Trans Fats

Trans fats are often found in processed foods, such as fried foods, baked goods, and snack foods. They can increase your cholesterol levels and contribute to heart disease. Check food labels and try to avoid any products that contain trans fats.

9. Cut Out Sitting for Long Periods of Time

Sitting for long periods of time, such as at a desk job or while watching TV, can increase your risk of heart disease. Try standing or walking around every hour or so to keep your blood flowing.

10. Cut Out Stress

Chronic stress can cause inflammation, high blood pressure, and other factors that can contribute to heart disease. Try incorporating stress-reducing activities into your daily life, such as yoga, meditation, or deep breathing exercises.

11. Cut Out Sleep Deprivation

Getting sufficient sleep each night is important for heart health. Sleep deprivation can lead to higher blood pressure, obesity, and other factors that can contribute to heart disease. Try to get 7-8 hours of sleep each night.

12. Cut Out Loneliness

Loneliness and social isolation can have negative impacts on heart health. Try to stay connected with friends and family or join social groups or clubs.

13. Cut Out Anger and Hostility

Chronic anger and hostility can raise your blood pressure and increase your risk of heart disease. Try to find healthy outlets for these emotions, such as exercise or therapy.

14. Cut Out Skipping Meals

Skipping meals can cause fluctuations in blood sugar levels, which can have negative impacts on heart health. Try to eat regular, nutrient-dense meals throughout the day to keep your blood sugar levels steady.

15. Cut Out Late-Night Eating

Eating late at night can disrupt your sleep and contribute to weight gain and other factors that can contribute to heart disease. Try to eat your last meal a few hours before bedtime.

16. Cut Out Excessive Caffeine

Excessive caffeine intake can raise your heart rate and blood pressure, which can have negative impacts on heart health. Try to limit your caffeine intake to 1-2 cups per day.

17. Cut Out Excessive Sugar

Excessive sugar intake can contribute to obesity, diabetes, and other factors that can increase your risk of heart disease. Try to limit your intake of sugary foods and drinks.

18. Cut Out Unnecessary Medications

Taking unnecessary medications can have negative impacts on heart health. Check with your doctor to ensure that you are only taking medications that are necessary for your health.

19. Cut Out Heavy Metals

Exposure to heavy metals, such as lead and cadmium, can have negative impacts on heart health. Check your home and workplace for any potential sources of heavy metals and take steps to minimize your exposure.

20. Cut Out Excessive Air Pollution

Exposure to air pollution can contribute to heart disease. Try to limit your exposure by staying indoors on days with high pollution levels or wearing a mask when outside in heavily polluted areas.

21. Cut Out Excessive Noise Pollution

Exposure to excessive noise pollution can have negative impacts on heart health. Try to limit your exposure by wearing earplugs or noise-cancelling headphones when in loud environments.

22. Cut Out Excessive Heat Exposure

Excessive heat exposure can cause dehydration and other factors that can contribute to heart disease. Try to stay cool and hydrated during hot weather and avoid prolonged exposure to high temperatures.

23. Cut Out Excessive Cold Exposure

Excessive cold exposure can lead to hypothermia and other factors that can contribute to heart disease. Try to stay warm and adequately dressed during cold weather.

24. Cut Out Excessive Sun Exposure

Excessive sun exposure can cause skin damage and increase your risk of skin cancer, which can have negative impacts on heart health. Try to limit your exposure to the sun by wearing protective clothing and using sunscreen.

25. Cut Out Excessive Radiation Exposure

Excessive radiation exposure, such as from X-rays or CT scans, can have negative impacts on heart health. Try to limit your exposure by avoiding unnecessary medical tests or procedures.

26. Cut Out Excessive Sitting in Cars or Planes

Sitting for prolonged periods in cars or planes can decrease blood flow and increase your risk of developing blood clots, which can contribute to heart disease. Try to walk around or stretch every hour or so during long trips.

27. Cut Out Excessive Exposure to Chemicals

Excessive exposure to chemicals, such as pesticides or cleaning products, can have negative impacts on heart health. Try to minimize your exposure by using natural cleaning products and avoiding areas with heavy chemical use.

28. Cut Out Excessive Exposure to Electromagnetic Fields

Excessive exposure to electromagnetic fields, such as from electronics or power lines, can have negative impacts on heart health. Try to limit your exposure by using electronics in moderation and limiting your exposure to power lines.

29. Cut Out Excessive Screen Time

Excessive screen time, such as from TV or computer use, can contribute to sedentary behavior and increase your risk of obesity and other factors that can contribute to heart disease.

Try to limit your screen time and take frequent breaks to move around.

30. Cut Out Excessive Driving

Excessive driving can contribute to sedentary behavior and increase your risk of developing heart disease. Try to walk or bike as much as possible instead of driving.

31. Cut Out Excessive Noise

Excessive noise, such as from loud music or machinery, can have negative impacts on heart health. Try to limit your exposure to loud noise or wear ear protection when necessary.

32. Cut Out Excessive Work Hours

Working excessive hours can increase your stress levels and contribute to heart disease. Try to find a healthy work-life balance and prioritize self-care outside of work.

33. Cut Out Excessive Exercise

Excessive exercise can put stress on your heart and lead to injury or other negative impacts on heart health. Try to exercise in moderation and listen to your body to avoid overexertion.

34. Cut Out Excessive Noise from Others

Excessive noise from others, such as from loud neighbors or noisy pets, can have negative impacts on heart health. Try to limit your exposure to outside noise or wear earplugs when necessary.

35. Cut Out Excessive Sugar Alcohols

Sugar alcohols, such as xylitol and erythritol, can have negative impacts on heart health when consumed in excess. Try to limit your intake of sugar alcohols and choose natural sweeteners instead.

36. Cut Out Excessive Sitting Time for Leisure

Sitting for prolonged periods during leisure time can increase your risk of developing heart disease. Try to incorporate physical activity into your leisure time, such as going for a walk or participating in a sport.

37. Cut Out Excessive Fatigue

Excessive fatigue can increase your risk of heart disease by contributing to factors such as high blood pressure and obesity. Try to prioritize adequate sleep and rest throughout the day.

38. Cut Out Excessive Salt In Baked Goods

Salt is often added to baked goods to enhance flavor, but excessive salt intake can contribute to heart disease. Try to limit your intake of baked goods or choose low-salt options.

39. Cut Out Excessive Charred or Burned Foods

Charred or burned foods can contain harmful substances that can contribute to heart disease. Try to avoid charring or burning your food and cook it at a lower temperature.

40. Cut Out Excessive Animal Products

Animal products, such as meat and dairy, can contribute to high cholesterol levels and increase your risk of heart disease. Try to incorporate more plant-based foods into your diet.

41. Cut Out Excessive Protein Powder

Protein powder can be a convenient source of nutrients, but excessive intake can contribute to kidney damage and other factors that can contribute to heart disease.

Try to limit your intake of protein powder and choose whole food sources of protein instead.

42. Cut Out Excessive Canned Foods

Canned foods often contain high amounts of sodium, which can contribute to high blood pressure and increase your risk of heart disease. Try to limit your intake of canned foods or choose low-sodium options.

43. Cut Out Excessive White Bread

White bread is often high in refined carbohydrates, which can contribute to high blood sugar levels and increase your risk of heart disease. Try to choose whole grain breads instead.

44. Cut Out Excessive Processed Meats

Processed meats, such as bacon and sausages, are often high in saturated fat and sodium, which can contribute to heart disease. Try to limit your intake of processed meats or choose leaner options.

45. Cut Out Excessive Dairy Products

Dairy products can contribute to high cholesterol levels and increase your risk of heart disease. Try to limit your intake of dairy products or choose low-fat options.

46. Cut Out Excessive Energy Drinks

Energy drinks can increase your heart rate and blood pressure, which can have negative impacts on heart health. Try to limit your intake of energy drinks or choose natural sources of energy, such as coffee or tea.

47. Cut Out Excessive Boxing or Mixed Martial Arts Training

Boxing and mixed martial arts training can put stress on your heart and increase your risk of injury or other negative impacts on heart health. Try to choose other forms of exercise to stay active.

48. Cut Out Excessive Chronic Pain

Chronic pain can cause stress and anxiety, which can have negative impacts on heart health. Try to find ways to manage your pain, such as therapeutic treatments or lifestyle changes.

49. Cut Out Excessive Sugar-Sweetened Yogurt

Sugar-sweetened yogurt can contain high amounts of added sugar, which can contribute to obesity, diabetes, and other factors that can increase your risk of heart disease.

Try to choose low-sugar options or plain yogurt and add your own fruit for flavor.

50. Cut Out Excessive Canned Soups

Canned soups often contain high amounts of sodium, which can contribute to high blood pressure and increase your risk of heart disease. Try to choose low-sodium options or make your own soup at home.