What you need to do to prioritise your heart health

Our heart is one of our hardest working organs, beating non-stop and pumping blood to every part of our body - which is why it is essential we take care of it.

Cardiovascular disease is the leading cause of death in Australia, causing 27% of deaths with around 1.2 million¹ Australians living with one or more heart or vascular condition.

Most of us know the things we should avoid when it comes to heart health, like smoking and an unhealthy diet, but what about the things we should be doing more of? This Heart Week (1-7 May), we are taking the time to look after our hearts and understand what they need to be strong and healthy.

1. Keep track of your numbers

Our hearts are not invincible and preventative health checks can help you keep track of important numbers that are crucial to your heart’s wellbeing.

Speaking to your GP about cardiovascular disease screening and having a heart health check is the best way to understand your risk. Your doctor can determine the appropriate timing and frequency for preventative screening tests based on your age, overall health, and medical history.

Some of the key metrics that your heart relies on you to manage are blood pressure, cholesterol, blood sugar, and body mass index. By keeping these numbers in check and under control, you can help protect your heart and reduce your risk of cardiovascular challenges.

2. Your heart can benefit from a positive mind

According to Heart Support Australia², studies have shown high levels of cortisol from long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure—all common risk factors for heart disease.

Our hearts need a break from stress. Some techniques to help manage stress include:

• Deep breathing: Taking slow, deep breaths can help calm your body and mind. By bringing our attention to breathing and consciously slowing it down, we can activate the body’s relaxation response and calm the nervous system.
• Meditation: Spending a few minutes each day in quiet meditation or reflection can help reduce stress and promote a sense of inner peace. Meditation and focusing the mind can be easily incorporated into an everyday routine, making it a convenient and accessible way to feel a greater sense of calm and balance.
• Spending time with loved ones: When we are surrounded by people we care about, it can help us feel more connected and supported. Quality time with family and friends can be a powerful tool in achieving overall happiness and wellbeing, helping to lower stress levels.

3. Your heart can benefit if you feel rested

Sleep is a critical function that we need for optimal wellbeing, daily functioning, and a healthy immune system, and lack of sleep has been linked³ to a range of conditions such as heart disease, high blood pressure, diabetes.

Getting a good night’s sleep contributes to regulating blood pressure, reducing stress levels, reduces the risk of heart disease, and boosts your mood, emotions and social interactions, while also improving immune function.

The textbook rule of thumb for adults is seven to eight hours of sleep a night. Do your heart a favour and establish a regular sleep routine, avoiding screens and stimulating activities before bedtime.

Remember, good sleep is essential for good heart health.

Whether you are young or old, on the fit side or not, it is always the right time to listen to your heart and prioritise your health. This Heart Week, book in with your doctor and take the time to keep your heart healthy.

1. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/national-health-survey-first-results/latest-release

2. https://www.heartsupport.org.au/stress-and-heart-disease

3. https://www.healthdirect.gov.au/sleep