Your heart works continuously to keep your body alive and well. Yet, heart disease remains one of the leading causes of death and disability in Australia. The good news is that you can take steps to improve your heart health, no matter your age or current condition.
At Lakes Family Medicine, we focus on preventive care and education to help you take control of your cardiovascular health. This article outlines key heart health tips you can apply daily to reduce your risk of heart disease and live a longer, healthier life.
Know Your Heart Disease Risk Factors
Understanding your personal risk factors for heart disease is the first step to preventing it. While you cannot change your age or family history, you can improve many lifestyle-related risk factors.
Modifiable Risk Factors:
- High blood pressure (hypertension)
- High cholesterol
- Smoking
- Physical inactivity
- Poor diet (high in salt, sugar and saturated fats)
- Obesity
- Type 2 diabetes
- Excessive alcohol consumption
- Chronic stress and poor sleep
Non-Modifiable Risk Factors:
- Age
- Gender (men are at higher risk earlier in life)
- Family history of cardiovascular disease
- Ethnic background
Your GP can help assess your overall heart risk and recommend changes to reduce it.
Eat a Heart-Healthy Diet
A heart-healthy diet plays a major role in reducing cholesterol, maintaining blood pressure and supporting weight management.
Focus on:
- Fruits and vegetables (aim for 5 servings a day)
- Whole grains (like oats, barley and brown rice)
- Lean proteins (such as legumes, tofu, fish and skinless poultry)
- Healthy fats (including nuts, seeds, avocado and olive oil)
Limit:
- Processed foods
- Salty snacks and fast foods
- Saturated and trans fats
- Sugary drinks and refined carbohydrates
- Red and processed meats
For optimal results, follow a Mediterranean-style diet, which is backed by research for improving cardiovascular outcomes.
Stay Active to Boost Heart Function
Staying physically active strengthens the heart muscle, improves blood circulation and helps manage weight and stress.
Aim to:
- Get at least 150 minutes of moderate-intensity exercise per week
- Or 75 minutes of vigorous activity (e.g. running, aerobics)
- Include strength training exercises 2 days per week
- Stay active throughout the day take the stairs, walk after meals or stand while working
If you are new to exercise or have a chronic condition, consult your GP before starting a new routine.
Monitor Blood Pressure and Cholesterol Levels
High blood pressure and high cholesterol often have no symptoms, yet they significantly increase the risk of heart attack and stroke.
Take these steps:
- Book regular blood pressure checks (every 6–12 months)
- Get your cholesterol and blood glucose levels tested as advised by your GP
- Follow through with lifestyle changes or medications if results are outside normal range
Your GP will monitor your levels and help you make informed decisions to stay within healthy targets.
Quit Smoking to Protect Your Heart
Smoking is one of the most harmful habits for heart health. It narrows the blood vessels, increases blood pressure and accelerates plaque build-up in the arteries.
If you smoke, quitting immediately improves heart and lung function. At Lakes Family Medicine, we offer proven strategies and support to help you stop smoking for good.
Manage Stress and Prioritise Sleep
Long-term stress can elevate cortisol levels, contribute to poor lifestyle habits and increase blood pressure. Similarly, poor sleep quality is linked to obesity, high blood sugar and heart disease.
For better heart health:
- Practice stress-reduction techniques like meditation, deep breathing or yoga
- Maintain a consistent sleep schedule
- Aim for 7–9 hours of sleep per night
- Avoid screens and heavy meals before bedtime
- Talk to your GP if stress or sleep issues persist
Good mental and emotional health supports a healthier heart.
Limit Alcohol to Recommended Levels
Excess alcohol intake increases the risk of high blood pressure, weight gain and irregular heart rhythms.
Follow these guidelines:
- No more than 10 standard drinks per week
- No more than 4 standard drinks on any single day
- Have at least 2 alcohol-free days each week
If you are unsure how much alcohol is safe for you, consult your GP for personalised advice.
Book a Regular Heart Health Check
Routine check-ups are vital even if you feel healthy. A Heart Health Check helps detect early warning signs and assess your risk of developing cardiovascular disease.
Your check-up may include:
- Blood pressure, cholesterol and glucose testing
- BMI and waist circumference measurements
- Lifestyle and mental health assessment
- ECG or further diagnostic tests if required
- A personalised heart disease prevention plan
If you are aged 45 years or older, ask your GP about a Heart Health Check every 1–2 years.
Conclusion: Take Simple Steps for Long-Term Heart Health
Protecting your heart does not require a complete lifestyle overhaul. Instead, focus on small, consistent changes: move more, eat well, quit smoking, sleep better and see your GP regularly. These actions can significantly reduce your risk of heart disease and help you live a longer, healthier life.
At Lakes Family Medicine, we provide support in preventive care, chronic disease management and personalised heart health planning. Whether you need a routine check-up or help managing blood pressure and cholesterol, our team is here to guide you every heartbeat of the way.
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