Heart disease is a major health concern in Australia. Many risk factors are related to lifestyle, which means some risks may be reduced through healthy habits and regular medical care.
Many people know someone who has been affected by heart disease. It remains one of the leading causes of death in Australia and New Zealand. Risk factors such as smoking, physical inactivity, poor diet, high cholesterol, high blood pressure and excess body weight can contribute to cardiovascular disease.
Over time, everyday habits may influence health outcomes. Making gradual lifestyle changes may help support heart health and reduce risk factors. Individual results vary and medical advice should be sought for personalised care.
The menu for a healthy heart
There can be confusion about which foods support heart health. Nutrition guidelines continue to evolve as research develops.
Full fat dairy foods
Recent research suggests that full fat dairy foods such as milk, yoghurt and cheese may have a neutral association with heart disease risk when consumed as part of a balanced diet. This means they may neither increase nor decrease risk for most people.
However, reduced fat dairy products may still be recommended for individuals with certain medical conditions, including high cholesterol or cardiovascular disease. Individual advice should be provided by a qualified health professional.
Eat less red meat and include more plant proteins
Some research suggests that high consumption of red and processed meat may be associated with increased risk of cardiovascular disease. Many guidelines recommend moderating intake of red meat and including more plant based protein foods such as beans, lentils and tofu, along with fish and seafood.
Eggs can be included in a balanced diet for most people. However, individuals with certain medical conditions such as diabetes or elevated cholesterol may be advised to limit intake based on medical advice.
10 steps that may support heart health
These everyday lifestyle habits may help support cardiovascular health when combined with appropriate medical care.
1. Prioritise good sleep
Sleep is important for overall health. Inadequate sleep has been associated with increased cardiovascular risk factors in some studies. Adults are generally encouraged to aim for around 7 to 9 hours of sleep per night.
2. Increase daily movement
Regular physical activity may support heart health, weight management and blood pressure control. Walking is a simple and accessible form of activity for many people. Health guidelines generally recommend at least 150 minutes of moderate physical activity per week.
3. Maintain positive social and emotional wellbeing
Activities that promote relaxation and enjoyment, such as social connection and laughter, may help reduce stress levels, which may influence overall health.
4. Monitor important health markers
Blood pressure and cholesterol levels are important indicators of cardiovascular risk. Many people with high blood pressure or high cholesterol may have no symptoms. Regular health checks with a GP can help monitor these risk factors.
5. Include strength based activity
Strength or resistance training may support muscle health and metabolic function. Some studies suggest that strength training performed regularly may contribute to improved cardiovascular health markers.
6. Maintain a healthy waist measurement
Central body fat, particularly around the abdomen, has been associated with increased risk of cardiovascular disease and type 2 diabetes. Waist measurement may be one indicator used alongside other health assessments.
7. Include nuts as part of a balanced diet
Nuts contain fibre, healthy fats and other nutrients. Moderate portions of unsalted nuts may be included in a balanced eating pattern.
8. Listen to music and relax
Relaxation strategies, including listening to music, meditation or gentle breathing exercises, may help reduce stress and support mental wellbeing.
9. Manage stress
Chronic stress may affect overall health. Strategies such as mindfulness, meditation, yoga, regular physical activity and professional support may assist with stress management.
Useful resources include mindfulness apps such as
Headspace
10. Quit smoking
Smoking significantly increases the risk of cardiovascular disease. Stopping smoking may reduce health risks over time. Support services are available to help people quit.
For support, you can contact
Quitline or call 13 78 48.
Risks and Recovery
This information is general in nature and is not a substitute for personalised medical advice. Heart disease risk varies between individuals and depends on multiple factors including genetics, existing medical conditions, lifestyle and medications.
Lifestyle changes such as dietary modification, increased physical activity or smoking cessation may not be appropriate for everyone without medical supervision. Individuals with chronic health conditions such as heart disease, diabetes, kidney disease or mobility limitations should seek guidance from a qualified health professional before making significant lifestyle changes.
Symptoms such as chest pain, shortness of breath, dizziness, fainting, palpitations, or unexplained fatigue may indicate a serious medical condition. If these symptoms occur, seek urgent medical attention. In an emergency, call emergency services immediately.
Health improvements vary between individuals and no lifestyle change can guarantee prevention of heart disease. Regular medical assessment and evidence based care remain important for cardiovascular health.