Smoking is one of the top controllable risk factors for heart disease. If you smoke or use other tobacco products, trusted sources such as the  American Heart Association (AHA) and the  Centers for Disease Control (CDC)  among others encourage you to quit.

However, other lifestyle changes, related to diet, exercise, and mental health, can also help improve your heart health as highlighted below: 

1. Heart-healthy diet changes

●Manage excess body fat: According to the Journal of the American College of Cardiology, excess belly fat is associated with  higher blood pressure and unhealthy blood lipid levels. Eat fewer calories and watching your portion sizes.Take stock of what you’re eating and avoid foods that are high in saturated fat. Instead, you can switch your unhealthy fat intake with healthy fats, such as avocados, olive oil, and eggs.

●Include fiber into your diet: Diet rich in soluble fiber can help lower your level of LDL (“bad cholesterol").  Foods such as  beans, oats, barley, apples, pears, and avocados cobtain soluble fiber.

● Limit your salt intake

●Drink tea: According to the AHA, drinking one to three cups of tea per day may help lower your risk of heart disease.

●Build a heart healthy meal: Includes whole grains, lean protein sources, fruits and vegetables, fish (for omega 3), and nuts. Beware of portion sizes to avoid excessive calories intake.

2. Incorporate exercise into your routine

● Avoid sitting for long periods of time, move around.

●Try strength training exercises.

● Engage in exercises, physical chores etc.

3. Beware of your mental health

●Manage stress

● Engage in hobbies.