Did you know

• Coronary heart disease is the leading cause of death in Australia
• Heart disease represents one in five of all deaths in Australia
• One Australian dies of cardiovascular disease every 19 minutes

Frightening, isn’t it?

Cardiovascular Disease

So what exactly is Cardiovascular disease and what can we do to decrease the risk factors?

Cardiovascular disease (CVD) covers all diseases and conditions of the heart and blood vessels and affects one in six Australians.  CVD also prevents nearly 1.5 million Australians from living a full life because of disability caused by the disease.

Risk Factors

The major risk factors that are modifiable are:

• Smoking -Heavy smoking doubles the risk of heart attack and stroke, and those who do, are at a higher risk of sudden cardiac death.  The good news for ex-smokers is that this extra risk decreases quickly and over time is almost the same as for those who have never smoked.

• Raised blood cholesterol -The Heart Foundation recommends that your total blood cholesterol levels should be below 5.5mmol/L and you should have your cholesterol levels checked every 2 – 5 years.  However, if you have an elevated cholesterol reading, you may need to have your cholesterol levels checked every 6 – 12 months. If you are not sure what your blood cholesterol levels are, it is recommended that you see your General Practitioner.

• Raised blood pressure -High blood pressure, also known as hypertension, has a strong link with the development of cardiovascular disease.

• Physical inactivity -The beneficial effect of exercise has been shown to be independent of its effect on other risk factors.  It also contributes substantially by modifying other risk factors such as being overweight, high blood pressure and blood cholesterol levels.

• Obesity - Being overweight and obese contributes to high blood pressure, high blood fat levels and diabetes, each a risk factor in its own right.

Keeping Your Heart Healthy

So what can you do to make sure you keep your heart healthy?

• Reduce your intake of foods that contain saturated fat such as chocolate, takeaways, cakes, biscuits, pastries and chips.
• Eat lower fat dairy products – choose lower fat milk, cheese and yoghurt.
• Remove visible fat from meat and remove skin from chicken.  Choose low fat cooking methods and be mindful of the portions sizes.  The amount of meat consumed should be at most ¼ of your evening meal plate with vegetables and or salad covering the remainder of your plate.
• Eat fish and seafood at least 2 – 3 times per week.  Try grilling, baking or putting your fish onto the BBQ wrapped in foil rather than crumbing or deep frying.
• Choose margarines and cooking oils containing polyunsaturated and monounsaturated fats.
• Increase your intake of foods that are high in soluble dietary fibre and antioxidants. Good choices include fruit, vegetables, legumes, oats and barley.
• Exercise regularly.  Exercise stimulates your immune system, reduces blood thickening and blood will clot less easily, lowers blood pressure and improves brain function.
• Avoid smoking.  Seek assistance from your GP if you are finding it difficult to quit.
• See your GP regularly for checks of your blood pressure and blood cholesterol levels.
• Maintain a healthy body weight especially weight around your waist region.

Ref: Heart foundation