When it comes to heart health, small daily changes can make a big difference. Simple habits may help lower your risk of heart disease — the leading cause of death worldwide.

According to BBC Science Focus, new risks can develop with age, including hidden fat stored in muscles. This type of fat can damage small blood vessels that supply the heart — even in people with a normal body weight. A Harvard Medical School study found this hidden fat is linked to a higher risk of heart disease and premature death.

The good news: there are easy ways to protect your heart.

• Take exercise breaks. If long workouts aren’t realistic, shorter bursts can still help. A 10-minute brisk walk several times a day may provide similar benefits to a single 30-minute session, according to research from Ulster University. Even brief activity — like climbing stairs for four minutes — can boost cardiovascular health.

• Sleep in a quiet room. Nighttime noise, such as traffic or sirens, may harm heart health. Researchers at the University of Mainz in Germany found that disrupted sleep can trigger stress responses linked to cardiovascular problems.

“After 15 years of research, we’re convinced that noise is a cardiovascular risk factor, just like diabetes, hypertension [high blood pressure], high cholesterol or smoking,” says Thomas Münzel, an environmental cardiologist. “Frequently interrupted sleep causes strong stress reactions, leading to cardiovascular dysfunction.”

Münzel suggests choosing a quieter sleeping space or using earplugs to reduce noise.

• Sing a song. Singing may benefit the heart more than you think. A study led by Dr. Jacquelyn P. Kulinski at the Medical College of Wisconsin found that singing can serve as a complementary therapy for people with coronary artery disease.

Singing involves controlled breathing and sustained vocal activity, which can engage the cardiovascular system similarly to light exercise. It may also reduce stress and anxiety, helping lower blood pressure and inflammation.

• Protect your gut. A heart-healthy diet doesn’t just lower cholesterol — it also supports your gut. Emerging research shows that feeding beneficial gut bacteria may help reduce fatty buildup in arteries. A diverse gut microbiome is linked to better heart health.

The Mediterranean diet — rich in fruits, vegetables, healthy fats, fish, and olive oil — is one of the best ways to support both gut and heart health.

• Stay connected. Social health matters, too. Loneliness and isolation have been linked to higher blood pressure, inflammation, and unhealthy habits — all of which raise heart disease risk.

Try simple ways to stay connected, such as walking with a friend, joining a class or group, or scheduling regular check-ins with loved ones. If loneliness is persistent or affects your mood, sleep, or appetite, consider speaking with a healthcare provider.

Improving social support is an important part of protecting your heart.