As the Bermuda Heart Foundation launches its Heart Month and The Royal Gazette continues our Have a Heart campaign, here are ten easy ways to help your heart.

1. Don't smoke or use tobacco products — "If you smoke, quit," advises Sharonne Hayes, M.D., a cardiologist and director of the Women's Heart Clinic at Mayo Clinic, Rochester, Minn.

"That's the most powerful, preventable risk factor for heart disease."

Tobacco smoke contains more than 4,800 chemicals. Many of these can damage your heart and blood vessels, making them more vulnerable to narrowing of the arteries, which can ultimately lead to a heart attack.

2. Get active — You already know that physical activity is good for you. But you may not realise just how good it is for you.

Regularly participating in moderately vigorous physical activity can reduce your risk of fatal heart disease by nearly a quarter.

American Federal guidelines recommend that you get at least 30 to 60 minutes of moderately intense physical activity most days of the week.

3. Eat a heart-healthy diet — Consistently eating a diet rich in fruits, vegetables, whole grains and low-fat dairy products can help protect your heart.

Legumes, low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

Limiting your intake of certain fats also is important. Saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels.

Major sources of saturated fat include beef, butter, cheese, milk, and coconut and palm oils. Heart-healthy eating isn't all about cutting back, though.

4. Maintain a healthy weight -As you put on weight in adulthood, you gain mostly fatty tissue. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.

How do you know if your weight is healthy? One way is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat.

BMI numbers 25 and higher are associated with higher blood fats, higher blood pressure, and an increased risk of heart disease and stroke.

Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.

5. Get regular health screenings — High blood pressure and high cholesterol can damage your cardiovascular system, including your heart.

But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.