Some of the ways you can reduce your risk include:
The amount and type of exercise depends on your fitness level. You should work towards the goal of walking for 30 to 60 minutes at least 5 days a week. If you are already exercising regularly, consider adding resistance exercises (e.g. carrying low weight dumbbells) to build muscle strength.
Start by eating fewer calories, eating less at each meal and avoiding dessert or food cooked using unhealthy methods.
Try to eat less saturated fat, have smaller portions or leaner cuts of meat.
Eat more whole grains and include fruits and vegetables in your diet. Every individual should have at least 2 servings of fruit and two servings of vegetables daily.
Small changes like these will bring you huge benefits to your health so start making the changes today.