Unfortunately, heart disease is the nation’s leading killer of both men and women and approximately 500,000 Americans die each year from heart disease. In general, more people die from heart disease than cancer, stroke, lung disease, or accidents. And women, most of whom believe breast cancer is the biggest threat to their health, are more likely to die from heart disease than from anything else, according to the National Institutes of Health (NIH). The NIH also predicts that one of every two men and one out of every three women aged 40 and under will develop some form of heart disease.

So, the statistics may depress you, but there is good news. Many of the deaths caused by heart disease can be prevented. Controlling for the risk factors related to heart disease may be one of the best ways to prevent this illness.

The risk factors related to heart disease are: high blood pressure, high blood cholesterol, smoking, obesity, physical inactivity, diabetes, stress, gender, heredity, and age.

Many of these risk factors can be reduced or eliminated through a simple lifestyle change. The others (such as gender, heredity and age) are obviously uncontrollable. But for those factors that are controllable, here are some tips to help you in your quest to win the battle against heart disease.

• Lower high cholesterol levels. Many people may think that cholesterol is bad, but in fact the body needs and actually makes cholesterol. Cholesterol performs several functions in the body, but in excess amounts can be harmful. One of the best things you can do to help control cholesterol is through dietary changes. Foods that are high in saturated fat and total fat are usually high in cholesterol as well. Saturated fat has been shown to raise blood cholesterol levels and is usually found in high amounts in fried foods and foods that come from animals. To help cut down on the saturated fat in your diet, choose lean cuts of meat, margarine in place of butter, skim and 1% percent milk in place of whole and eat plenty of fruits, vegetables and grain products. You should also look for foods that have been broiled, boiled, baked or roasted instead of fried.

• Lose the extra pounds. Losing weight is not easy, but fad diets will not work in the long run. Instead, you should focus on a heart-healthy eating plan by adopting some of the changes mentioned above. Choose more nutritious foods, low-calorie foods, and remember that portion control is important as well. Physical activity is also helpful. To learn more about nutritious food choices, check out the "Choose More, Choose Less Chart." When it comes to losing weight, there is no quick solution.

• If you smoke, quit. There is absolutely no safe way to smoke. Smokers are two to six more times more likely to have a heart attack than those who do not smoke. However, if you quit, your risk drops dramatically. Even if you have already had a heart attack, quitting smoking still decreases your risk (in some women the risk of having a second heart attack is decreased by 50 percent), according to the NIH.

• Become physically active if you are not already. Research has shown that even small amounts of exercise throughout the day are helpful. You should strive to get at least 30 minutes of activity every day. As always, consult your doctor before beginning any exercise program. And remember, if you are new to exercise, start slowly.

• Lower your blood pressure if it is high. A reading of 140/90 or above is considered high (120/80 is considered normal). High blood pressure makes the heart work harder and may eventually lead to stroke, heart disease, heart failure and several other diseases. Blood pressure usually increases with age but it can be controlled. To help keep blood pressure in check you should: lose excess weight, become physically active, choose foods low in sodium and limit alcohol intake.