{"id":3901,"date":"2024-02-29T16:10:14","date_gmt":"2024-02-29T05:10:14","guid":{"rendered":"https:\/\/lifeprogram.org.au\/?p=3901"},"modified":"2025-06-18T12:26:16","modified_gmt":"2025-06-18T01:26:16","slug":"heart-friendly-lifestyle","status":"publish","type":"post","link":"https:\/\/lifeprogram.org.au\/health-hub\/heart-friendly-lifestyle\/","title":{"rendered":"Adopting heart-friendly behaviours"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Having a healthy heart is vital for our well-being. Although the <\/span><a href=\"https:\/\/www.abs.gov.au\/statistics\/health\/health-conditions-and-risks\/national-health-survey\/2022\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">various types of heart disease<\/span><\/a><span style=\"font-weight: 400;\"> pose a significant challenge to the health of the population, there\u2019s a lot that can be done either to prevent those diseases from developing or at least to minimise their effects.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what can be done? Let\u2019s find out.<\/span><\/p>\n<h2><strong>The significance of heart health<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The heart\u2019s main function is to pump blood around the body. This provides the body\u2019s systems with the oxygen and nutrients they need and removes waste products, two processes that are central to the <\/span><a href=\"https:\/\/www.healthdirect.gov.au\/staying-healthy-when-you-have-a-heart-condition\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">maintenance of our health<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The term<strong> \u2018heart health\u2019<\/strong> usually refers to the functioning of the cardiovascular system (the heart, blood vessels and blood). This can be <\/span><a href=\"https:\/\/www.aihw.gov.au\/reports\/heart-stroke-vascular-disease\/hsvd-facts\/contents\/about\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">negatively affected by the following conditions<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardiovascular disease<\/b><span style=\"font-weight: 400;\">\u2014the most common cardiovascular disease is <\/span><a href=\"https:\/\/www.healthdirect.gov.au\/coronary-heart-disease-and-atherosclerosis\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">coronary heart disease (or CHD)<\/span><\/a><span style=\"font-weight: 400;\">. CHD is the result of atherosclerosis, a build-up of fatty substances in the coronary arteries that causes them to become narrowed or blocked.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arrhythmias<\/b><span style=\"font-weight: 400;\">\u2014these are abnormal heart rhythms that result from faults in the heart\u2019s electrical system. They cause the heartbeat to become too fast, too slow or irregular.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heart failure<\/b><span style=\"font-weight: 400;\">\u2014this is where the heart muscle is damaged and does not work properly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structural <\/b><a href=\"https:\/\/www.betterhealth.vic.gov.au\/site-5\/conditionsandtreatments\/heart\" target=\"_blank\" rel=\"noopener\"><b>heart disease<\/b><\/a><span style=\"font-weight: 400;\">\u2014these are conditions that affect the heart\u2019s structure (its valves, walls, chambers or muscles).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Heart disease is usually caused by a combination of risk factors. You can find out your risk of a heart attack or <\/span><a href=\"https:\/\/strokefoundation.org.au\/What-we-do\/Prevention-programs\/ABBPC\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">stroke<\/span><\/a><span style=\"font-weight: 400;\"> in the next five years by having a <\/span><a href=\"https:\/\/www.hri.org.au\/health\/learn\/cardiovascular-disease\/what-is-a-heart-health-check\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">heart health check<\/span><\/a><span style=\"font-weight: 400;\"> with your doctor. You can also find out ways of managing that risk.<\/span><\/p>\n<h2><strong>Understanding heart-friendly behaviours\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">These are actions that contribute to the health of the cardiovascular system, and adopting them is likely to mean focusing on the following aspects of your lifestyle:<\/span><\/p>\n<h3><strong><a href=\"https:\/\/www.aihw.gov.au\/reports-data\/behaviours-risk-factors\/food-nutrition\/overview\" target=\"_blank\" rel=\"noopener\">Diet and nutrition<\/a><\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Maintaining a healthy weight reduces the risk of diabetes, <\/span><a href=\"https:\/\/www.nhmrc.gov.au\/health-advice\/alcohol\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">high cholesterol<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/nutritionaustralia.org\/division\/nsw\/nutrition-and-stroke\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">stroke<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.healthdirect.gov.au\/how-to-lower-blood-pressure\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">high blood pressure<\/span><\/a><span style=\"font-weight: 400;\">, all of which are risk factors for heart disease.<\/span><\/p>\n<p><a href=\"https:\/\/www.heartfoundation.org.au\/getmedia\/c6836ea5-a5fc-454c-a257-5988ec89f8d1\/Nutrition_Position_Statement_-_HHEP_FINAL-3.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Heart Foundation<\/span><\/a><span style=\"font-weight: 400;\"> describes <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/heart-disease-and-food\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">a heart-healthy diet<\/span><\/a><span style=\"font-weight: 400;\"> as being one that includes vegetables, fruits and whole grains. Healthy sources of protein including fish, seafood, legumes, nuts and seeds are also recommended, as are smaller amounts of eggs and lean poultry (e.g. chicken breast).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find a range of recipes containing heart-healthy foods\u00a0<\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/heart-healthy-recipes-australia\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><strong>Physical activity and exercise<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The Australian Government\u2019s <\/span><a href=\"https:\/\/www.health.gov.au\/health-topics\/physical-activity-and-exercise\/physical-activity-and-exercise-guidelines-for-all-australians\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Department of Health and Aged Care guidelines<\/span><\/a><span style=\"font-weight: 400;\"> recommend that adults should aim for at least <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/exercise-programs\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">30 minutes of moderate-intensity physical activity<\/span><\/a><span style=\"font-weight: 400;\"> such as <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/exercise-safety\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">brisk walking or cycling<\/span><\/a><span style=\"font-weight: 400;\"> on most (preferably all) days of the week. It is <\/span><a href=\"https:\/\/www.healthyliving.nsw.gov.au\/activity\/exercise-habits\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">also important<\/span><\/a><span style=\"font-weight: 400;\"> to reduce and break up the time you spend <\/span><a href=\"https:\/\/strokefoundation.org.au\/About-Stroke\/Prevent-Stroke\/Physical-inactivity\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">sitting or lying down<\/span><\/a><span style=\"font-weight: 400;\"> (except for when you\u2019re sleeping).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find more information about workouts that boost heart health <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/heart-boosting-workouts-for-every-age\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><strong>Stress management<\/strong><\/h3>\n<p><a href=\"https:\/\/www.healthdirect.gov.au\/stress\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Stress<\/span><\/a><span style=\"font-weight: 400;\"> can lead to behaviours such as smoking, <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/exercise-and-mental-health\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">being inactive<\/span><\/a><span style=\"font-weight: 400;\">, eating unhealthy food and excessive alcohol intake. These behaviours contribute to the development of conditions that increase heart disease risk, such as high blood pressure and cholesterol levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find out about reducing stress <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/reduce-your-stress-with-mindfulness\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><strong><a href=\"https:\/\/www.health.gov.au\/topics\/smoking-vaping-and-tobacco\/how-to-quit\/why-quit-smoking\" target=\"_blank\" rel=\"noopener\">Quitting smoking<\/a><\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Nicotine narrows your veins and arteries, which can damage your heart by forcing it to work faster and harder. It also slows down the supply of blood (and therefore oxygen) to your feet and hands. Carbon monoxide, which is produced when a person smokes a cigarette, deprives the heart of the oxygen it needs to pump blood around the body. Over time, the airways swell up and allow less air into the lungs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the Australian Government Department of Health and Aged Care, <\/span><a href=\"https:\/\/www.health.gov.au\/topics\/smoking-vaping-and-tobacco\/how-to-quit\/why-quit-smoking#:~:text=In%2012%20months%20your%20risk%20of%20heart%20disease,that%20of%20a%20person%20who%20has%20never%20smoked.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">there are many benefits to quitting smoking for heart health<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In 12 months, your risk of heart disease is halved.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In 5 years, your risk of a stroke has dramatically decreased.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In 15 years, your risk of heart attack and stroke is almost the same as that of a person who has never smoked.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Australian Government Department of Health and Aged Care has <\/span><a href=\"https:\/\/www.health.gov.au\/topics\/smoking-and-tobacco\/how-to-quit-smoking\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">resources to help you quit smoking<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">Call Quitline on 13 78 48 (13 QUIT) for support and advice.<\/span><\/p>\n<h3><strong>Cutting down alcohol\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.nhmrc.gov.au\/health-advice\/alcohol\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Health and Medical Research Council (NHMRC)<\/span><\/a><span style=\"font-weight: 400;\"> Australian guidelines suggest that to reduce the risk of harm from alcohol, adults should have no more than ten standard drinks a week and no more than four standard drinks on any one day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find more information on the Australian guidelines for drinking alcohol <\/span><a href=\"https:\/\/www.health.gov.au\/news\/australian-alcohol-guidelines-revised\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><strong>The role of sleep in heart health<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">According to the <\/span><a href=\"https:\/\/www.aihw.gov.au\/reports\/risk-factors\/sleep-problems-as-a-risk-factor\/summary.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Australian Institute of Health and Welfare<\/span><\/a><span style=\"font-weight: 400;\"> and the <\/span><a href=\"https:\/\/www.headtohealth.gov.au\/living-well\/sleep\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Australian Government Department of Health and Aged Care<\/span><\/a><span style=\"font-weight: 400;\">, sleep plays a vital role in maintaining heart health. Getting too much or too little sleep is associated with an increased risk of <\/span><a href=\"https:\/\/www.aihw.gov.au\/reports\/risk-factors\/sleep-problems-as-a-risk-factor\/summary\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">several conditions<\/span><\/a><span style=\"font-weight: 400;\">, including cardiovascular disease, <\/span><a href=\"https:\/\/www.healthdirect.gov.au\/coronary-heart-disease-and-atherosclerosis\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">coronary heart disease (CHD)<\/span><\/a><span style=\"font-weight: 400;\"> and stroke.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find more information on the link between sleep and health <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/sleep-deprivation\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><strong>Having regular check-ups<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Regular check-ups are particularly important as people may not be aware that they have risk factors such as <\/span><a href=\"https:\/\/www.healthdirect.gov.au\/how-to-lower-blood-pressure\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">high blood pressure<\/span><\/a><span style=\"font-weight: 400;\"> and cholesterol until they experience a serious episode such as heart attack or <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/stroke-risk-factors-and-prevention\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">stroke<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.heartfoundation.org.au\/Heart-health-education\/Heart-Health-checks\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Heart Foundation recommends<\/span><\/a><span style=\"font-weight: 400;\"> that all people aged 45\u201379 years, Aboriginal and Torres Strait Islander peoples aged 30 years and above and people living with diabetes aged 35 years and above should have regular <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/servicesandsupport\/regular-health-checks\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">heart health checks<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><strong>Making lifestyle changes<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">With the right strategies and <\/span><a href=\"https:\/\/www.healthdirect.gov.au\/motivation-how-to-get-started-and-staying-motivated\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">some persistence<\/span><\/a><span style=\"font-weight: 400;\">, you can integrate healthy habits into your lifestyle.<\/span><\/p>\n<p><strong>Helpful strategies\u00a0include:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">connecting emotionally with the changes you want to make<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">setting <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/physical-activity-setting-yourself-goals\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">realistic goals<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">tracking your progress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">staying motivated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">have accountability structures.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, change is a process and it takes time. Be patient with yourself.<\/span><\/p>\n<h2><strong>How the <i><em>Life!<\/em><\/i> program can help you<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">As beneficial as adopting heart-friendly behaviours is, making healthy lifestyle changes is not always easy. This is where\u00a0<\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/heart-disease-programs\/\"><span style=\"font-weight: 400;\">prevention programs<\/span><\/a><span style=\"font-weight: 400;\">\u00a0such as\u00a0<\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\">\u00a0can help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The\u00a0<\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em>\u00a0<\/span><\/i><span style=\"font-weight: 400;\">program is a type 2 diabetes, heart disease and stroke prevention program that helps you live a healthier lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The\u00a0<\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em>\u00a0<\/span><\/i><span style=\"font-weight: 400;\">program gives you the resources and the knowledge to achieve a healthy lifestyle and lower your risk of heart disease. Our experienced health professionals will help you make small changes to your lifestyle so that you can achieve your health goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The<\/span><i><span style=\"font-weight: 400;\">\u00a0<em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\">\u00a0program is funded by the Victorian government and managed by Diabetes Victoria. You can check your eligibility for the program by taking a quick online test<\/span><a href=\"https:\/\/lifeprogram.org.au\/#health-check\"> <span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a class=\"button teal\" href=\"#health-check\">Take the health check<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Having a healthy heart is vital for our well-being. Although the various types of heart disease pose a significant challenge to the health of the population, there\u2019s a lot that can be done either to prevent those diseases from developing or at least to minimise their effects. So what can be done? Let\u2019s find out. The significance of heart health&#8230;<\/p>\n","protected":false},"author":9,"featured_media":3902,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[13],"class_list":["post-3901","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-heart"],"acf":[],"_links":{"self":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3901","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/comments?post=3901"}],"version-history":[{"count":3,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3901\/revisions"}],"predecessor-version":[{"id":4752,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3901\/revisions\/4752"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media\/3902"}],"wp:attachment":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media?parent=3901"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/categories?post=3901"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/tags?post=3901"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}