Kidneys don’t get nearly as much love as our heart and lungs, but they should! After all, kidneys are often referred to as the workhorses of your body’s filtration system. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDKK), kidneys—which are shaped like beans and about the size of a fist—are responsible for filtering approximately a half-cup of blood every minute, making urine, which flows to the bladder. In addition to removing waste and extra fluid, the kidneys remove acid and help maintain a balance of water, salt and minerals. They also make hormones that help control blood pressure, produce red blood cells and strengthen bones. If your kidneys aren’t functioning right, it can throw your whole system out of whack.

According to the Centers for Disease Control and Prevention (CDC) one in nearly one in seven adults have a condition called chronic kidney disease (CDK), and nine out of 10 don’t even know it. For people with CDK, their kidneys are damaged or unable to filter blood properly for at least three months. CDK could even lead to kidney failure. People with kidney failure need to have their blood filtered by dialysis several times a week, or may even need a kidney transplant.

The good news is there are steps you can take, today, to lower your risk for diseases that could impact the kidneys. Read on to learn how to care for your kidneys—so that they can care for you.

1. Manage any existing health conditions and talk to your provider about kidney health

People with certain health conditions face a higher risk of developing kidney disease, according to NIDDK. Those conditions are diabetes, high blood pressure and heart disease. People with a family history of kidney failure are also at higher risk. If this describes you, it’s important that you work with your doctor to manage your health conditions. Also, if your provider hasn’t talked with you about kidney health, ask about being tested regularly for kidney disease.

2. Eat a healthy diet

The National Kidney Foundation recommends eating a plant-rich diet, filled with fruits and vegetables, whole grains and nuts. You don’t have to go full-on vegan or vegetarian, but try and work some meat-free meals into your menu, and minimize red meat. For people with hypertension, heart disease and kidney disease, the National Kidney Foundation recommends something called the DASH Diet, a low-sodium, low-fat diet that may slow the progression of heart and kidney disease (although it should not be used by people on dialysis). Foods on the DASH Diet include fruits and vegetables, whole grains, low-fat dairy product, fish, poultry, beans, seeds and nuts.        

3. Up your exercise and aim for a healthy weight for your body type

Movement is nature’s medicine. According to the National Kidney Foundation, exercise may help lower blood pressure, cholesterol and triglycerides, while improving muscle strength, muscle functioning and sleep. Choose an activity you enjoy—or can at least tolerate!—whether that’s walking, running, cycling, dancing, yoga, weights or another endeavor. The experts recommend 150 minutes a week (30 minutes a day, five days a week) but talk with your doctor before starting a new routine and design a schedule that’s right for you.

4. Make healthy lifestyle choices

Alcohol and tobacco can increase blood pressure and have other negative health effects. If you smoke, do yourself a favor and quit (for help, call the national quit-line, 1-800-QUITNOW or 1-800-784-8669 or go to Smokefree.gov). If you drink, do so in moderation—that means no more than one drink a day for women and two for men. In addition, the NIDKK recommends getting seven to eight hours of sleep every night and engaging in activities that reduce stress, such as meditation, yoga or tai chi.

If you’re worried about your kidneys, don’t hesitate to talk to your doctor. They can speak with you about your health history and test your urine and blood to see what’s going on. They can also share advice to help you come up with your own personalized health plan to help you feel your best.