Heart disease continues to be the leading cause of death worldwide, accounting for around 17.9 million deaths each year. While certain factors like age, genetics, and pre-existing medical conditions can increase the risk of developing heart disease, lifestyle factors such as diet and exercise play a critical role in preventing cardiovascular disease.

Here is the ultimate guide to preventing heart disease through a combination of diet and exercise:

Diet:

1. Eat a variety of fruits and vegetables: Fruits and vegetables are packed with fiber, vitamins, and minerals that are essential for heart health. Aim to eat at least five servings of fruits and vegetables per day.

2. Choose healthy fats: Consuming foods that are high in unhealthy fats like trans fats and saturated fats can raise your cholesterol levels and increase your risk of heart disease. Instead, opt for healthy fats found in foods like nuts, seeds, avocados, and fatty fish.

3. Limit salt intake: Consuming excessive amounts of salt can raise blood pressure, which is a leading risk factor for heart disease. Try to limit your sodium intake to no more than 2,300 milligrams per day.

4. Avoid sugary drinks: Consuming sugary drinks like soda and energy drinks can contribute to weight gain, which is linked to an increased risk of heart disease. Opt for water, sparkling water, and unsweetened tea or coffee.

Exercise:

1. Aim for 150 minutes of moderate exercise per week: Regular exercise can help lower blood pressure, reduce inflammation, and improve overall heart health. Aim for at least 30 minutes of moderate exercise, five days a week.

2. Incorporate strength training: Resistance training can help improve heart health by lowering blood pressure and improving cholesterol levels. Aim for at least two days per week of strength training exercises for all major muscle groups.

3. Get active throughout the day: Sitting for prolonged periods can contribute to heart disease risk factors such as high blood pressure and obesity. Try to incorporate movement into your day by taking frequent breaks, taking a walking lunch break, or even standing while on conference calls.

4. Incorporate cardiovascular exercise: Activities like running, cycling, and swimming can improve heart health and help prevent heart disease. Aim for at least 30 minutes of cardiovascular exercise, three to four times per week.

In conclusion, incorporating a heart-healthy diet and regular exercise into your lifestyle can reduce the risk of developing heart disease. By being mindful of what you eat and committing to regular physical activity, you can take steps towards a healthier heart and a healthier future.