Heart disease is one of the leading causes of death among men and women around the world. Heart disease can be caused by a variety of factors, including lifestyle choices and heredity. For individuals who are looking to be proactive in managing their health and their heart, there are several strategies that can be implemented to protect yourself.

Here are the top 5 strategies to protect yourself against heart disease:

Stop Smoking

While it has been a known fact that smoking is harmful to people’s health, it has not stopped millions from smoking on a daily basis. It has been proven that smokers are at a higher risk of developing heart disease than non-smokers. So, to reduce your overall risk of developing heart disease, either avoid smoking or stop smoking. For current smokers, there are a variety of programs that can be utilized both by prescription and over the counter, which will work to help you to quit.

Manage your Blood Pressure

Blood pressure often goes un-noticed until it becomes a health issue. And, those with high blood pressure are at a higher risk of developing heart disease than those with normal or low blood pressure. In order to manage this heart disease risk factor, have your blood pressure checked regularly, or at least once per year. If it is high, work with your physician on strategies to lower it in order to maintain a healthy heart. A normal weight, lack of smoking, exercise and a healthy diet are some of the things that will help to manage and even lower blood pressure in most people.

Begin or Continue an Exercise Routine

Exercise has shown tremendous promise in the prevention of heart disease. Most health care professionals will advise individuals to target 3-5 times per week of 20-30 minutes of cardiovascular exercise to start with. Bicycling, walking, running, and swimming are some examples of good cardiovascular choices to begin with. In addition to cardiovascular exercise, it is also recommended for general improvements of health to add light strength building by lifting light weights 2-3 times per week. As your health and strength improves, you can increase the quantity and intensity of your exercise routines.

Eat a Healthy Diet

The food that we eat daily affects more than just our physical appearance, it affects our healthy. Maintaining a healthy weight can work to control our blood pressure, our cholesterol and it can prevent diabetes, all potential risk factors for the development of heart disease. There are several food choices that are particularly beneficial in the prevention of heart disease, including:

Fish. Fish can be an excellent source of Omega 3 fatty acids, helpful in the promotion of a healthy heart. You can obtain these healthy Omega 3 fatty acids in vitamin supplements, however, it is considered more beneficial to absorb them through natural sources. Eating 3-4 ounce servings of fish 2-3 times per week is an effective strategy in maintaining a healthy heart and reducing your risk of a heart attack.

Dark Chocolate. Eating dark chocolate is one of the many favourite choices in the fight against heart disease. Dark chocolate is full of flavonoids, a helpful antioxidant substance in our bodies. Also, dark chocolate has been proven to reduce blood pressure, a leading cause of heart disease for many.

Green Tea. Green tea has gained a tremendous amount of attention for its numerous health properties. In consideration of heart health, the nutrients found within green tea have shown to reduce the plaque build up on the artery walls surrounding the heart, a leading cause for heart attacks.

Reduce your Stress Levels

Stress is often referred to as the silent killer as its symptoms do not often appear until a serious health issue does. Reducing stress will work to relax the heart muscles and often blood pressure. In addition to physical exercise, one can reduce their stress levels through meditation techniques, exercise, sleeping more regularly and through other behavioural modification techniques.