Heart disease is the leading cause of death worldwide, responsible for 17.3 million deaths annually. Fortunately, many factors that contribute to heart disease are controllable, such as tobacco use, physical inactivity, and unhealthy diet.

Adopting heart-healthy habits can reduce your risk of developing heart disease and improve your overall health.

1. Quit smoking

Smoking is a major risk factor for heart disease as it can cause high blood pressure, decreased oxygen delivery to the heart, and damage to blood vessels. Quitting smoking is one of the best ways to reduce your risk of heart disease.

Within the first year of quitting, your risk of heart disease drops by half.

2. Exercise regularly

Physical inactivity is a risk factor for heart disease.

Regular exercise can improve your cardiovascular health, help you maintain a healthy weight, lower your blood pressure and cholesterol levels, and decrease your risk of developing other chronic diseases. Aim for at least 150 minutes of moderate intensity exercise per week, such as brisk walking, cycling, or swimming.

3. Eat a heart-healthy diet

A healthy diet can significantly reduce your risk of heart disease. Avoid trans fats and limit your intake of saturated fats and cholesterol. Focus on consuming fruits, vegetables, whole grains, lean protein sources, and low-fat dairy products.

Eat foods high in omega-3 fatty acids, such as fish, nuts, and seeds.

4. Manage your stress

Stress can have a negative impact on your heart health, increasing your risk of high blood pressure and heart disease. Practice stress-reducing techniques, such as meditation, yoga, deep breathing, or spending time with loved ones.

5. Get enough sleep

Lack of sleep can increase your risk of developing high blood pressure, obesity, diabetes, and heart disease. Aim for 7-9 hours of sleep each night and establish a consistent sleep schedule to improve your overall health.

6. Limit alcohol intake

Excessive alcohol intake can increase your blood pressure and your risk of developing heart disease. If you choose to drink, do so in moderation. For men, this means up to two drinks per day, and for women, one drink per day.

7. Maintain a healthy weight

Being overweight or obese increases your risk of heart disease. Maintain a healthy weight by eating a balanced diet and engaging in regular physical activity. If you’re struggling to lose weight, speak to your healthcare provider for assistance.

8. Control your blood pressure and cholesterol levels

High blood pressure and high cholesterol levels are major risk factors for heart disease. Monitor your blood pressure and cholesterol regularly and discuss any concerns or abnormal results with your healthcare provider.

Take medications as prescribed to manage these risk factors.

9. Regularly visit your healthcare provider

Regular visits to your healthcare provider can help identify and address any emerging risk factors for heart disease. Discuss any concerns you have about your heart health and follow their recommendations for preventative measures.

10. Avoid sitting for long periods of time

Sitting for long periods of time can contribute to cardiovascular disease and other chronic conditions. Stand up and move around every 30 minutes to improve your circulation and overall health.