Heart disease is a leading cause of death worldwide. According to the World Health Organization, 17.9 million lives are lost every year due to heart disease. The good news is that many heart diseases can be prevented by adopting a healthy lifestyle.

Here are four simple steps to protecting your heart:.

Step 1: Eat a Heart-Healthy Diet

Your diet plays a crucial role in protecting your heart. Aim to eat a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Avoid or limit foods that are high in saturated and trans fats, added sugars, and sodium.

Some heart-healthy foods to include in your diet are:.

Fruits: Berries, grapes, oranges, and apples
Vegetables: Leafy greens, broccoli, carrots, and sweet potatoes
Whole grains: Brown rice, whole wheat pasta, and oatmeal
Lean protein: Fish, chicken, turkey, and legumes
Healthy fats: Nuts, seeds, avocado, and olive oil

Step 2: Get Regular Exercise

Regular physical activity is essential for maintaining good heart health. Exercise helps improve blood circulation, lowers blood pressure, and reduces the risk of heart disease.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Some types of exercise that are beneficial for heart health include:.

Cardiovascular exercise: Brisk walking, running, cycling, and swimming
Strength training: Weightlifting, push-ups, and squats
Yoga: Helps reduce stress, which can contribute to heart disease

Step 3: Quit Smoking

Smoking is one of the biggest risk factors for heart disease. It damages the lining of the blood vessels, narrows the arteries, and increases the risk of blood clots. If you smoke, quitting is the best thing you can do for your heart health.

Ask your doctor for help in finding the right smoking cessation program for you.

Step 4: Manage Stress

Stress can take a toll on your heart health. It can increase blood pressure, disrupt sleep, and contribute to unhealthy habits such as overeating or smoking. Finding healthy ways to manage stress is essential for heart health.

Some stress management techniques to try include:.