Building Blocks for a Healthy Heart

Keeping your heart healthy is something you can work on every day.

While there is no single cause for heart disease, understanding your risk factors is the first step toward prevention. What you eat, how much you move, whether you smoke, and your cholesterol/blood pressure numbers all have a major impact.

Here are the five key pillars to living a heart-healthy lifestyle.

1. Eat a Heart-Healthy Diet

It is not about a restrictive diet; it is about a consistent pattern of healthy choices over time.

What to include:

• Plant-based foods: Plenty of vegetables, fruits, and beans/legumes.
• Healthy Fats: Nuts, seeds, olive oil, and fish (omega-3s).
• Wholegrains: For fibre and sustained energy.
• Flavor: Use herbs and spices instead of salt.

What to limit:

• Unhealthy Fats: Saturated and trans fats found in fried foods, pastries, biscuits, and processed meats.
• Salt: Aim for less than 5 grams (one teaspoon) per day to help control blood pressure.
• Added Sugar: Keep sweets and sugary drinks to a minimum.

Note: If you have existing heart disease, high blood pressure, or high cholesterol, these changes are even more critical.

2. Get Moving & Sit Less

Regular physical activity strengthens your bones and muscles, helps control weight, and reduces the risk of heart attack.

How to start:

• Set realistic goals: Work your way up to 30–60 minutes of moderate-intensity activity (like brisk walking) on most days.
• Find what you enjoy: You are more likely to stick with activities you like.
• Get social: Stay motivated by walking with friends, family, or your dog.
• Sit less: Adults who sit less throughout the day have a lower risk of early death from heart disease.

3. Be Smoke-Free

Smoking damages the blood vessels leading to your heart and brain. It makes you four times more likely to die of a heart attack or stroke.

The benefits of quitting:

• Your risk of heart attack and stroke decreases almost immediately after you stop.
• You protect the health of your family and friends by stopping smoking in enclosed places like homes and cars.

Need help?
Quitting takes planning and practice. Call Quitline on 137 848 or talk to your doctor for support.

4. Control Your Cholesterol

Cholesterol levels are influenced heavily by the fats in your diet. Eating too much saturated and trans fat can elevate "bad" (LDL) cholesterol, leading to blockages.

How to manage it:

• Eat fibre-rich foods: This assists in lowering LDL cholesterol.
• Swap fats: Replace saturated fats (butter, fatty meat) with unsaturated fats (olive oil, avocado, nuts).
• Take medication if prescribed: Follow your doctor's advice exactly to reach your treatment goals.

5. Manage Your Blood Pressure

Blood pressure is the force of blood against your artery walls. You cannot "feel" high blood pressure, so it is vital to check it regularly.

To lower your pressure:

• Minimize salt intake.
• Maintain a healthy weight.
• Stay active.
• Limit alcohol intake.