Heart disease is the number one killer of women and men in the United States, according to the American Heart Association (AHA). The good news? Healthy eating and exercise habits can protect your heart - and even save your life. Find out how.

Focus on Friendly Fats
Monounsaturated fats found in olive and canola oils as well as polyunsaturated fats such as omega-3 fatty acids in fish, flaxseed and nuts are all heart-friendly fats, according to Nieca Goldberg, MD, director of the New York University Langone Medical Center Women's Heart Program. Just don't go hogwild on these healthier fats. "They still contain calories so be prudent about your portions," she says. If you're having walnuts or almonds for a snack, don't eat more than 12 nuts.

Avoid Nasty Fats
Saturated fats and transfats raise levels of bad cholesterol and lower levels of good cholesterol, explains Dr. Goldberg, author ofDr. Nieca Goldberg's Complete Guide to Women's Health. You'll find these fats lurking in butter, meat, fast food and fried food. Steer clear of them by choosing lean meats and broiling or baking foods instead of frying.

Choose Colorful Foods
Eating a rainbow of fruits and vegetables packs your plate with heart-protective nutrients and fiber, which can help control your blood pressure, according to the AHA. At breakfast, have oatmeal with a half cup of antioxidant-rich blueberries. For lunch, eat a salad with dark green lettuce, which is rich in B vitamins, and toss in red and green peppers, which are full of antioxidants such as vitamin C.

Opt for Whole Grains
Stay away from "white" foods and instead go for whole wheat pasta and bread, brown rice and oatmeal. Whole grains contain fiber, which helps lower cholesterol. Bonus: Fiber makes you feel fuller longer so you eat less, helping you shed extra pounds. And losing weight reduces your risk of heart problems.

 Go Fish
Eating omega-3-rich oily fish (such as salmon, mackerel, albacore tuna, trout and herring) twice a week can help lower your risk of death from coronary artery disease, according to the AHA.

Break a Sweat
Keep your heart in shape by getting it pumping with an aerobic activity (such as walking, dancing, running, swimming or cycling) for 30 minutes most days of the week, suggests Dr. Goldberg. "Walking is cheap and you don???t need any special equipment" she says. In addition, grab a pair of weights and perform muscle-toning strength training two days a week.

Ease Stress
"Chronic stress raises blood pressure and levels of the hormone cortisol, which can make your arteries more vulnerable to the build up of cholesterol,"explains Dr. Goldberg. Incorporate stress-busting exercises such as yoga, tai chi, stretching, deep breathing and visualization techniques into your daily routine to protect your heart.

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