Two separate studies published in this week’s Journal of the American Medical Association show that a healthy diet and regular exercise can reduce the risk of certain heart conditions for both men and women.

One study, conducted by researchers from Harvard Medical School and the Boston Veterans Affairs Healthcare System, followed more than 20,000 apparently healthy men over a period of 22 years, logging their diets, level of activity and certain risk factors.

Another study by a team of Harvard Medical School researchers tracked 83,000 healthy women for 14 years and considered many of the same factors as the first study, but also the frequency of participants’ use of non-prescription painkillers and their use of supplements like folic acid.

Both studies found that participants who dramatically reduced health risks engaged in healthy habits and avoided smoking, drinking and sodium. Men who embraced these behaviors decreased their risk of developing heart failure by half, which is one in five for their counterparts with no healthy habits. Likewise, women with healthy lifestyles are 80 percent less likely to develop hypertension.

Increasing fruit and vegetable consumption while reducing sodium and unhealthy fats is advisable for both men and women, and it can be achieved by adopting the Mediterranean diet. It prominently features olive oil, fish and nuts and has very little red meat and often uses herbs and spices instead of salt.

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