Heart disease remains the leading cause of death worldwide, yet most cases are preventable. The good news: protecting your heart rarely requires dramatic change. Small habits, kept up for years, do the heavy lifting.

1. Walk more than you think you need to

Aim for 150 minutes of moderate activity a week — a brisk 30-minute walk on most days. Splitting it into three 10-minute walks works just as well.

2. Know your numbers

Blood pressure, cholesterol and blood sugar are silent. Check your blood pressure at least once a year, and more often if it runs high.

3. Eat more plants, not just less fat

Vegetables, beans, whole grains, nuts and olive oil protect the heart. Swapping, rather than cutting, is easier to sustain.

4. Take sleep seriously

Adults who regularly sleep less than six hours have a higher risk of high blood pressure and heart disease. Seven to nine hours is the target.

5. Stop smoking — at any age

Within a year of quitting, the extra risk of heart disease drops by about half. We can help with a plan that works.

The best heart attack is the one that never happens. Prevention is where cardiology does its best work.

When to book a heart check

Consider a heart health check if you are over 40, have a family history of heart disease, or live with high blood pressure, diabetes or high cholesterol.