In this month where love and romance rules, don't forget to take time out to love your heart as well. Statistics show that heart disease and stroke combined is the number one killer of women in Singapore. Yet most women are unaware of this. And because it's never too early to start lowering this statistic, here are some tips to helping you keep heart diseases at bay, whether you're in your 20s or 60s.

Small Changes Work.

Having a family history of heart disease doesn’t mean you are resigned to suffer from one. Just making small changes in your daily habits can cut those risk factors dramatically.

If you’re a smoker, aim to cut down and eventually work towards quitting altogether. Start hitting the greens a little more frequently and walk, rather than use the buggy. Visit a doctor for regular check ups, he/she will advise if you need medication to help control your cholesterol levels. Such modest efforts and have a huge impact.

Curb The Caffeine

You don’t have to completely cut out your daily cuppa. Simply limit your intake to two cups a day. Or try alternatives like green tea which has less caffeine but contains antioxidants that may improve the flexibility of your arteries and help prevent plaque from clogging them up.

Pull The Plug On Processed Food

As far as possible, stick to fresh foods. Processed foods tend to be high in fat, salt, sugar and preservatives. Instead, snack on fresh or dried fruits and nuts. Walnuts and almonds are especially good as they contain omega-3 fatty acids that keep the arteries strong.

In the mornings, have a low-cholesterol breakfast like high-fibre, low-sugar cereal, with fruits and low-fat milk or even soy milk. Fibre fills you up and in its soluble form – such as oatmeal, beans, fruits, vegetable and the above cereal – can lower cholesterol. Aim to eat 30 grams of fibre a day.

Go Mediterranean

Research shows that following a Mediterranean diet can result in a 50% to 70% lower risk of recurrent heart disease. Plus, having at least five servings of vegetables and fruits can lower heart attack risks by 25%. Try incorporating plenty of fish, wholemeal grains, vegetables, fruits and olive oil into your diet. It’s a better tasting, and more successful, alternative to the fad diets available out there.

Slow Down & Sleep

Being constantly stressed can make your arteries more vulnerable to plague – which clogs up the artery walls and block blood flow. So work towards reducing stress. Say “no” if you need to and plan some time for a little rest and relax. Getting enough sleep is also important. Lack of it can lead to higher blood pressure and even weight gain. Aim for at least seven hours of rest every night to keep those levels down.