10 Tips for a Healthier Heart

Unfortunately, cardiovascular disease (CVD) is the leading cause of death in Australia. On average, cardiovascular disease kills one Australian every 12 minutes.  Risk factors include high blood pressure, high cholesterol, overweight and obesity, physical inactivity, low fruit and vegetable intake, alcohol and smoking. Nine in ten adult Australians have at least one risk factor for CVD and one in four (25%) have three or more risk factors.

The good news is, a few simple changes can help you avoid such a diagnosis in the first place. By focusing on improving various lifestyle habits, you can keep your heart healthy, lower your risks of heart disease and stroke, and improve your quality of life. Here are our top tips for a healthier heart:

• Include healthy fats in diet: While all fats are high in calories, some are necessary for our health. It's important to be aware of the different types, and how they affect us. Good healthy fats such as those found in tuna, salmon, sardines nuts, olive oil, seeds and avocado are a great addition to your healthy eating plan. Be mindful that these foods contain the same energy density as saturated fats and therefore should not be eaten in excessive amounts.
• Reduce salt intake: Almost 90% of salt is hidden in foods so be careful of packaged foods and aim for less than 120mg sodium/100g. Try using herbs/spices/chill to pack some flavour into your foods.
• Choose low Glycaemic Index Carbohydrates: Firstly, low GI foods function to keep your blood sugar levels under control which helps the heart’s functionality. They are also generally higher in fibre which can help reduce cholesterol and further support heart health. Examples include: multigrain breads, fruit (with skin on), sweet potato, dairy and basmati rice.
• Eat fruit and vegetables: These are low in calories but high in fibre and water. They have a high antioxidant capacity which can decrease stress on heart. The soluble fibre found the in skin is extremely important for heart health.
• Decrease your alcohol intake: Alcohol can increase abdominal obesity. Abdominal fat is in close proximity to the heart and vital organs. It is recommended to have no more than 2 standard drinks per day e.g. 2 x mid strength beers or 200ml of wine or 60ml of spirits, also aim for 2 alcohol free days per week and consecutive alcohol free days would be great also.
• Decrease your meat intake: By decreasing your meat intake you may be able to have more meals using eggs (very safe to use), beans/legumes and fish, all of these substitutes have a significant benefit for heart health through low GI, high fibre and healthy fat components.
• Modify stress in your life: Stress can increase blood pressure and also cause strain on the heart by causing it to have to work harder. Try and take some time out each day even just for 10 minutes, or relaxation and breathing techniques.
• Make time for some light cardiovascular exercise: Do half hour a day of walking or try hard to get your 10,000 steps in per day. This will in turn decrease body fat, increase physical functioning and lower the pressure on your heart.
• Resistance training: Include resistance training such as weights, body weight or theraband exercises to decrease blood pressure, improve glucose metabolism and improve serum fat levels which can all lead to a healthier heart.
• Get more sleep: Aim for at least 7.5hrs sleep per night, this will ensure you are well rested. It will have a positive effect on metabolism, stress levels and physical functioning.