1) Manage underlying conditions. High blood pressure, diabetes, high cholesterol, and obesity are all major risk factors for heart disease. People with these conditions can reduce their chances of developing a heart attack or stroke by controlling these underlying conditions.

Small changes make a big difference. For example, a meta-analysis of 48 clinical trials found that for every 5-point decrease in systolic blood pressure, the risk of cardiovascular events was reduced by 10 percent.

High blood pressure and many other chronic diseases can be managed with lifestyle changes, medication, or both. For preventive care, everyone should see their family doctor at least once a year. Your health care provider will tailor screening tests based on your age and risk factors. The earlier a chronic disease is detected, the sooner it can be treated.

2) Reduce substance use. Smoking increases the risk of heart attack by increasing plaque buildup, damaging blood vessels, and worsening cholesterol. Studies have also linked second-hand smoke. Nonsmokers who are chronically exposed to smoke at home or work have a 25 to 30 percent increased risk of heart disease.

Excessive alcohol consumption is also associated with adverse cardiovascular events. One European study found that people who reported moderate or heavy alcohol intake had a whopping 4.5 times increased risk of developing heart failure. A recent study also linked daily marijuana use to a 34% increased risk of developing heart failure.

3) Exercise. A large study of 30 years of medical records of 100,000 adults found that people engaged in at least 150 minutes of moderate- or vigorous-intensity exercise per week (or just over 20 minutes per day), as recommended by the CDC. It was found that people who were exposed to the disease experienced a 31 percent decrease in their health. Cardiovascular mortality.

People who exercise more than the recommended amount will reap even more benefits. But as a 2022 meta-analysis found, even people who exercised just 75 minutes a week (just over 11 minutes a day) were 17 percent less likely to develop heart disease.

Those who already exercise can work on increasing the length, intensity, and variety of their sessions. And if you haven’t started yet, you should know that a little physical activity can go a long way in improving your heart health.

4) Be careful with your food choices. Almost everyone already knows that reducing your intake of salty and fatty foods can protect your heart. But consumers also need to be wary of ultra-processed foods. These are the opposite of natural foods such as vegetables, meat, fruits, milk, nuts, and legumes. Some nutritionists argue that ultra-processed products should not be called food because they are industrial preparations full of flavorings, preservatives, and other additives.

A landmark 2021 study published in the Journal of the American College of Cardiology demonstrated just how harmful these products can be. Researchers found that eating ultra-processed foods every day increased the risk of cardiovascular death by 9%.

In the United States, these substances account for 58 percent of total calorie consumption. Although it is very difficult to avoid them completely, knowing their negative effects can guide you to better nutritional choices.

5) Aim for at least 7 hours of sleep. It shouldn’t be news that sleep is essential to mental health and overall well-being, but readers may be surprised to learn how closely sleep is linked to heart health.

This research is so convincing that in 2022 the American Heart Association added sleep to the list of important behaviors people can adopt to improve cardiovascular health. The change is based on decades of data showing that people who sleep less than seven hours a night are more likely to develop diabetes, high blood pressure and obesity. Studies have also demonstrated a link between irregular sleep and coronary artery abnormalities.

This is another behavioral change that is easier said than done. Many people who work long hours have caregiving and other personal responsibilities, making it difficult to get enough sleep. Shift workers or people who work nights may not be able to change their sleep irregularities. But again, knowing the importance of sleep may help people aim for healthy choices.

All of these lifestyle changes will become easier with the help of government health promotion policies. For example, policymakers can encourage natural foods over ultra-processed junk and improve the walkability of neighborhoods. Until such reforms occur, individuals should be aware that small changes they can make in their lives can add up to long-term improvements in cardiovascular health.