Cardiovascular disease affects more than 4 million Australians, and 3/4 of Australians are at risk.¹ It is one of the leading causes of death in Australia, accounting for 1 in 4 deaths and claiming the life of one person every 12 minutes.¹ The good news is that most risk factors of cardiovascular disease are preventable through a healthy lifestyle.¹ In this article we provide you with tips on how to keep your heart healthy and reduce your risk of developing heart disease — from making small dietary changes to getting regular exercise and managing stress.  

Eat a balanced diet

Eating a variety of nutrient-rich foods can help manage your weight and reduce your blood pressure and cholesterol levels. Two simple dietary changes you could make to help lower your risk of heart disease include:²

Limit your salt intake: consuming too much salt can increase blood pressure.² Having more than a teaspoon a day increase your risk of heart disease and stroke.² Limit your salt intake by avoiding processed foods, choosing low sodium options or by cooking with less salt.

Replace unhealthy fats with healthy fats: eating too much saturated and trans fats can raise your “bad” cholesterol levels and increase your risk of heart attack or stroke.² Try replacing these with healthy fats such as monounsaturated and polyunsaturated (omega-3 and omega-6) fats. These are found in foods like nuts, seeds, fish, and avocados.²

Stay active 

Being active is important to maintain good health and well-being at any age. Regular exercise can help lower your risk of heart disease.³ It can also increase your energy levels, improve your mental health, help your muscle and bones become stronger and help you to manage a healthy weight.^3,4

Australia’s physical activity guidelines recommend that adults (18 to 64 years) should aim for 2.5 to 5 hours of moderate exercise (e.g. a brisk walk, golf, swimming) or 1.25 to 2.5 hours of vigorous exercise (e.g. jogging, cycling, soccer) a week.⁵ It is estimated that more than half of adults do not meet these guidelines.⁴ Whether it is walking the dog in the morning, joining a yoga class, or taking part in a team sport, the key is choosing a physical activity that you enjoy and then finding ways of making it part of your routine. 

Quit smoking

Smoking damages the blood vessels that supply blood to your heart and other parts of your body.⁶ It doubles your risk of having a heart attack and triples your risk of stroke.⁶ If you’re a smoker, stopping smoking is one of the best things you can do to protect your heart and improve your health. If you find it hard to quit, there are resources available to help you. You can also access services like Quitline (call on 13 78 48) or talk to your doctor who may be able to recommend medications to help you quit. 

Look after your mental health

Did you know that your mental and emotional wellbeing can impact your risk of heart disease? Studies have shown that people who experience depression or social isolation are at a higher risk of developing heart disease and stroke.⁷ If you’ve been feeling down or disconnected for more than 2 weeks, it is important to seek help. Talk to your doctor or a trusted friend or family member. There are also resources available to help you manage your mental health. Organisations such as Beyond Blue and MindSpot offer valuable information and support for those struggling with depression or other mental health concerns. 

Manage your blood pressure and cholesterol levels

High blood pressure is a major risk factor for heart disease.⁸ It is estimated that one third of Australians have high blood pressure.⁸ Have your blood pressure checked regularly, and work with your doctor or healthcare provider to treat and manage it, if needed. High levels of low-density lipoprotein (LDL) cholesterol can increase your risk of heart disease, as well as heart attack and stroke.² If you are concerned about your cholesterol levels, speak to your doctor or healthcare provider about ways to help manage your cholesterol levels. 

Maintain a healthy weight 

Maintaining a healthy body weight is one of the best things you can do to improve your heart health.⁹ Eating a balanced diet, staying active and monitoring your weight are great ways to help maintain a healthy weight. It may also help to calculate your body mass index (BMI) and measure your waist to keep track of your health. If you want to know more about BMI and waist measurements, The Heart Foundation is a great resource. 

Limit alcohol intake  

Drinking too much alcohol can contribute to high blood pressure.¹⁰ If you choose to drink, do so in moderation. Australian alcohol guidelines recommend that healthy women and men drink no more than 10 standard drinks a week and no more than four standard drinks on any one day.¹¹ You could also consider trying lower-alcohol options or non-alcoholic alternatives.