The Times Australia
The Times World News

.

Concerned about your risk of a heart attack? Here are 5 ways to improve your heart health

  • Written by Ellie Paige, Senior Research Fellow, George Institute for Global Health
Doctor listens to man's chest with stethoscope.

The news of Shane Warne’s untimely death of a suspected heart attack at the age of only 52 years has left many cricket fans reeling.

Heart disease is the leading cause of death in Australia[1] – and worldwide, including in the United States[2], where two in ten people who die of heart disease are aged under 65[3].

Heart disease is highly preventable, so it’s never too early to consider what you can do to improve the health of your heart. Here are five evidence-based ways to do this.

1. Get a heart health check

When someone dies suddenly and unexpectedly of heart disease, people will often say “but they exercised regularly, didn’t smoke and ate well”.

But some of the main risk factors for heart disease – including high blood pressure and high LDL cholesterol – are things you need to have checked by a doctor.

If you’re aged 45 years or older and do not already have heart disease, Australia’s current guidelines[4] recommend having a heart health check by your GP.

A heart health check combines information on your risk factors and estimates how likely you are to develop heart disease in the next five years.

Doctor listens to man's chest with stethoscope.
Medications can reduce the risk of heart disease for some people. Shutterstock[5]

Your GP can use this information to identify whether you need to make lifestyle changes, and whether you would benefit from preventive medications to lower your blood pressure and cholesterol.

Blood pressure[6]- and cholesterol-lowering[7] medications each lower the risk of developing heart disease by around 25%. So if they’re recommended for you, using them long-term is an effective way to reduce your risk.

However, a study[8] using data from 2012 found around 76% of Australians aged 45 to 74 years at high risk of a first-time heart attack or stroke weren’t using these life-saving treatments.

Read more: Cervical, breast, heart, bowel: here’s what women should be getting screened regularly[9]

Diabetes is another important cause of heart disease[10]. Your GP will be able to guide you about whether or not you need a check for diabetes.

If you have diabetes, your GP will help to ensure it’s managed well, to reduce your risk of heart disease.

2. Quit smoking

Although Australia has some of the lowest smoking rates in the world, around 11%[11] of Australians still smoke daily.

Smoking damages blood vessels and contributes to the underlying processes that lead to heart disease.

People who are current smokers are around two times[12] as likely to have a heart attack or stroke than people who have never smoked.

A landmark Australian study[13] showed people who smoked died around ten years earlier than people who have never smoked, and up to two-thirds of ongoing smokers died from their habit.

But quitting smoking can reverse these effects. Quitting at any age was found to be beneficial – the earlier the better. In the long term, those who quit before the age of 45 had a similar life expectancy[14] as people who had never smoked.

Read more: Explainer: what happens during a heart attack and how is one diagnosed?[15]

3. Improve your nutrition

In Australia, poor diet, excess weight and obesity are leading causes[16] of heart disease.

However, many popular diets are not supported by science.

A healthy diet is important for heart health. For most people, small changes to your diet[17], such as increasing your intake of fruit, vegetables and wholegrains and reducing salt intake, can have large benefits.

For suggestions on healthier alternatives when you’re grocery shopping, try The George Institute’s FoodSwitch[18] app.

4. Cut your salt

On average, Australians consume almost twice the World Health Organization’s recommended daily maximum of 5g salt[19].

Randomised trials[20] of salt reduction show clear effects on reducing blood pressure, a leading contributor to heart disease.

To reduce your salt intake, you can try reducing the amount of processed foods you eat and cutting down on the amount of salt you add to your food.

Salt substitutes, although not widely available on supermarket shelves, can also play a role[21]. Salt is made up of sodium chloride; salt substitutes involve replacing a portion of the sodium chloride with potassium chloride which acts to lower blood pressure.

Older woman sitting in a chair puts a hand to her chest.
Reducing your salt intake will also reduce your risk of heart disease. Shutterstock[22]

5. Get moving

Physical activity, in addition to being good for the waistline, helps improve cardiac functioning. Studies have linked regular exercise with a lower risk of having a heart attack[23].

Australian guidelines[24] recommend adults get at least 30 minutes of moderate intensity exercise most days, but even smaller amounts are beneficial.

Any kind of movement is good, so if you are just starting out, choose an activity you like and get moving.

Read more: Getting a heart check early can prevent heart attack and stroke in Indigenous Australians[25]

References

  1. ^ Australia (www.abs.gov.au)
  2. ^ United States (www.cdc.gov)
  3. ^ aged under 65 (www.cdc.gov)
  4. ^ Australia’s current guidelines (www.heartfoundation.org.au)
  5. ^ Shutterstock (www.shutterstock.com)
  6. ^ Blood pressure (www.thelancet.com)
  7. ^ cholesterol-lowering (www.thelancet.com)
  8. ^ study (www.mja.com.au)
  9. ^ Cervical, breast, heart, bowel: here’s what women should be getting screened regularly (theconversation.com)
  10. ^ cause of heart disease (www.heartfoundation.org.au)
  11. ^ around 11% (www.aihw.gov.au)
  12. ^ two times (bmcmedicine.biomedcentral.com)
  13. ^ landmark Australian study (bmcmedicine.biomedcentral.com)
  14. ^ similar life expectancy (bmcmedicine.biomedcentral.com)
  15. ^ Explainer: what happens during a heart attack and how is one diagnosed? (theconversation.com)
  16. ^ leading causes (ihmeuw.org)
  17. ^ changes to your diet (www.heartfoundation.org.au)
  18. ^ FoodSwitch (www.georgeinstitute.org)
  19. ^ daily maximum of 5g salt (www.who.int)
  20. ^ Randomised trials (pubmed.ncbi.nlm.nih.gov)
  21. ^ also play a role (www.nejm.org)
  22. ^ Shutterstock (www.shutterstock.com)
  23. ^ heart attack (www.ahajournals.org)
  24. ^ Australian guidelines (www.health.gov.au)
  25. ^ Getting a heart check early can prevent heart attack and stroke in Indigenous Australians (theconversation.com)

Read more https://theconversation.com/concerned-about-your-risk-of-a-heart-attack-here-are-5-ways-to-improve-your-heart-health-178631

Times Magazine

What AI Adoption Means for the Future of Workplace Risk Management

Image by freepik As industrial operations become more complex and fast-paced, the risks faced by workers and employers alike continue to grow. Traditional safety models—reliant on manual oversight, reactive investigations, and standardised checklist...

From Beach Bops to Alpine Anthems: Your Sonos Survival Guide for a Long Weekend Escape

Alright, fellow adventurers and relaxation enthusiasts! So, you've packed your bags, charged your devices, and mentally prepared for that glorious King's Birthday long weekend. But hold on, are you really ready? Because a true long weekend warrior kn...

Effective Commercial Pest Control Solutions for a Safer Workplace

Keeping a workplace clean, safe, and free from pests is essential for maintaining productivity, protecting employee health, and upholding a company's reputation. Pests pose health risks, can cause structural damage, and can lead to serious legal an...

The Science Behind Reverse Osmosis and Why It Matters

What is reverse osmosis? Reverse osmosis (RO) is a water purification process that removes contaminants by forcing water through a semi-permeable membrane. This membrane allows only water molecules to pass through while blocking impurities such as...

Foodbank Queensland celebrates local hero for National Volunteer Week

Stephen Carey is a bit bananas.   He splits his time between his insurance broker business, caring for his young family, and volunteering for Foodbank Queensland one day a week. He’s even run the Bridge to Brisbane in a banana suit to raise mon...

Senior of the Year Nominations Open

The Allan Labor Government is encouraging all Victorians to recognise the valuable contributions of older members of our community by nominating them for the 2025 Victorian Senior of the Year Awards.  Minister for Ageing Ingrid Stitt today annou...

The Times Features

Ways to Attract Tenants in a Competitive Rental Market

In the kind of rental market we’ve got now, standing out is half the battle. The other half? Actually getting someone to sign that lease. With interest rates doing backflips and ...

Top Tips for Finding the Ideal Block to Build Your Home

There’s something deeply personal and exciting about building your own home. You’re not just choosing paint colours or furniture, you’re creating a space that reflects your lifes...

The Home Buying Process Explained Step by Step

Buying a home is a thrilling milestone, but it can also feel like navigating a maze without a map. With paperwork, finances, and decisions at every turn, understanding the home-b...

Thinking of Selling Your Home? Here’s What You Need to Know

Selling a home is more than just putting up a “For Sale” sign. It’s a strategic process that involves preparation, pricing, and negotiation - all aimed at getting the best value ...

Smart Ways to Earn Passive Income from Real Estate

Imagine making money without doing much work. You get paid even while you sleep, travel, or do fun things. This is called passive income. Indeed, real estate has great ways to do...

Small Details, Big Difference: How Minor Decor Tweaks Can Redefine Your Home

Have you ever walked into a home that felt effortlessly stylish, but you couldn’t quite figure out why? It’s often not about major renovations; it’s the small details that make a...