For years health experts have stressed the protective benefits of lifestyle choices such as healthy eating, exercise and avoiding smoking. But a new study has demonstrated just how effective five lifestyle changes can be in reducing the risk of heart disease in men.

Researchers in Sweden conducted a study that followed 20,271 men for 11 years. All the men were between 45 and 79 years old and were asked to fill out questionnaires regarding their lifestyles.

When the data was analyzed, researchers found that five specific areas had big impacts on heart health. Those five things were weight, exercise, eating, not smoking, and moderating the amount one drinks.

Men whose waists remained below 38 inches reduced their risk of heart attack by 13 percent. Those who walked or rode bicycles for 40 minutes each day lowered their risk by 7 percent.

A healthy diet decreased heart attack risk by 25 percent. A daily alcohol consumption of less than one and a half pints brought down risks by another 8 percent.

The most drastic decrease in risk came from those who quit smoking. Abstaining from cigarettes accompanied a 36 reduction.

The protective power of these changes increased as more changes were adapted. Researchers stated that men who incorporated all five changes were 86 percent less likely to develop cardiovascular disease.

Researchers say that even one of these changes can have a significant protective impact on heart health, reducing risk of disease by up to one third. However, incorporating all five healthy habits could have the potential to prevent 80 percent of heart attacks suffered by men.