Making heart health even easier

A recent Heart Foundation survey found that approximately 1 in 2 adults aged between 18-44 consider healthy eating too expensive – making it a major barrier to choosing healthier foods.¹

It’s not always just food. When budgets are tight, health habits can be something people feel they need to compromise on. There’s sometimes a belief that looking after your heart requires more – more expensive food, more time, more memberships. But this is rarely true when it comes to maintaining heart health.

From a medical perspective, heart health isn’t built by spending more or doing more. It’s built by supporting your body to cope, adapt and recover – what we often refer to as resilience.

Managing stress, maintaining health eating patterns and moving more can all contribute to a healthier, more resilient heart.²

The good news is that many of the most effective ways to support heart-healthy habits are often among the most simple and affordable. Here are practical, evidence‑based approaches that support heart health (and make financial sense).


Protein peace of mind

Protein is getting a lot of attention, and many pricier products are now sold as an easy way to feel like you’re getting enough. However, most adults actually meet their protein needs through everyday meals.³

From a heart health perspective, protein sources such as legumes, beans, nuts, seeds, dairy, fish, lean meats and poultry help support a balanced eating pattern, which help manage cholesterol levels and overall heart health.⁴

Try this:
Build meals around a variety of lean protein sources. Budget friendly, heart-healthy pantry staples like dried or canned beans with no added or reduced salt, eggs, and fish support heart health and help you eat well without overspending.⁵

Set small, sustainable habits

Doing more exercise does not always mean you achieve more for your health. Chronic stress and insufficient sleep are linked to higher blood pressure and poorer heart health outcomes.² What actually supports heart health is adopting small habits, consistently. When routines feel demanding, they tend to drop off during busy or difficult periods – exactly when the heart is already under pressure.

Try this:
Set habits at the level you can maintain during difficult or busier times, such as a 10 minute walk every morning. Regular physical movement can support stress regulation and heart health.⁶

You don’t need “perfect” foods for a healthy heart

Building a resilient heart doesn’t mean you have to only consume expensive or specialty foods. Heart health is driven by your overall eating patterns – such as regularly including vegetables, fruits, wholegrains, legumes, nuts and healthy fats.¹

Eating a variety of fruits and vegetables is a key part of heart healthy eating patterns. Whether they are fresh, frozen, canned (no added salt or sugar) or “imperfect”, they still provide the nutrients that support heart health.⁵

Try this:
Buy “imperfect” fruit and vegetables – through rescue boxes, markets or bulk suppliers – which can help cut grocery costs while still supporting heart‑healthy eating patterns focused on vegetables, fruit and whole foods. You can also pre-cut fruits and vegetables and keep them nearby so they’re readily available to snack on throughout the day.


Take care of your health proactively

Urgent care can be more expensive – financially and physically. It’s important to pick up health issues early, like high blood pressure or cholesterol, and manage them before they become serious. Preventative care isn’t just about checks – it’s about timing.

Try this:
Use quieter periods to book care you know you’ll need anyway. Routine GP reviews, script checks or follow‑ups booked early may help you to avoid multiple appointments, additional tests or time off work later.

Less salt, made simple

Eating too much salt can raise your blood pressure, which is a major risk factor for heart disease. Most salt in Australian diets comes from packaged and processed foods eaten regularly, rather than from cooking at home.⁷

Choosing mostly whole or minimally processed foods, and checking food labels for reduced-salt options, can make a big difference over time. The nutrition information panel is especially useful for selecting products lower in salt.

Try this:
Swap your regular packaged foods to reduced or no added salt versions. This lowers daily salt intake without ongoing effort or decision fatigue and without changing flavour dramatically. Find out more information on how to read nutrition labels here.


Make it social, make it stick

Looking after your heart doesn’t have to be something you do alone. Research shows that social support and shared experiences can play an important role in helping people stay motivated and maintain regular physical activity over time.⁸

Programs like Heart Foundation Walking groups make it easier to build consistent habits by combining movement with connection. You can also explore a range of support options through TAL Health Connector, which connects you to various health and wellbeing services tailored to your needs.

Try this:
Join a local walking group, run club or sports team, or start a regular weekly walk with a friend. Building the habit with someone else can make it easier to start, and easier to keep going.


Use telehealth

Access to care plays an important role in managing heart health, particularly when it comes to monitoring risk factors and following up early.⁹

Telehealth can remove practical barriers that cause people to delay appointments, including travel time, fuel, parking and time away from work.⁹ If you don’t need a physical examination, telehealth can provide the same care at a lower cost to you.

Try this:
While telehealth can’t always be used for heart health tests, you can use it for results, medication reviews and planned follow-ups. These appointments often work just as well over phone or video, while saving fuel, parking fees and travel time, making it easier to attend care earlier rather than waiting until something feels urgent.

Choose supplements carefully, and save money

Supplements are not always required to get the nutrients you need. Many people can get the nutrients they need from a healthy, varied and balanced diet.¹⁰

Try this:
Check in with your GP before starting or continuing supplements. A brief review can confirm whether a supplement is appropriate, avoid unnecessary overlap, and ensure the supplements are supporting your health rather than adding cost or confusion.

Health that supports real life

Heart health isn’t built through expensive fixes or perfect routines. It’s built by reducing strain on your body, your mind and your budget.

If you’re looking for a simple place to start, TAL HeartChecker brings together practical information, tools and heart‑healthy recipes, helping you better understand your risk and take small, positive steps over time.

Looking after your health shouldn’t add stress – it should make everyday life easier.

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References

¹ State of the Heart Survey
Conducted by the Heart Foundation in 2025, with a sample of approximately 5,000 respondents in Australia aged 18-45+ years old.

² Heart Foundation Australia
5 lifestyle changes to reduce your risk of heart disease
https://www.heartfoundation.org.au/blog/5-lifestyle-changes-to-reduce-your-risk-of-heart-disease

³ Health Direct
Protein
https://www.healthdirect.gov.au/protein

⁴ Heart Foundation Australia
Protein and heart health.
https://www.heartfoundation.org.au/healthy-living/healthy-eating/protein-and-heart-health

⁵ Heart Foundation Australia
How can I eat more fruit and vegetables for a healthy heart?
https://www.heartfoundation.org.au/blog/eat-more-fruit-and-vegetables-for-a-healthy-heart

⁶ Heart Foundation Australia
Physical activity and your heart health
https://www.heartfoundation.org.au/healthy-living/physical-activity/physical-activity-and-exercise

⁷ Heart Foundation Australia
Salt and heart health.
https://www.heartfoundation.org.au/healthy-living/healthy-eating/salt-and-heart-health

⁸ University of Sydney
Group exercise: The silver bullet for exercise motivation?
https://www.sydney.edu.au/charles-perkins-centre/news-and-events/news/2024/07/10/group-exercise-the-silver-bullet-for-exercise-motivation.html

⁹ Australian Government Department of Health, Disability and Ageing
Telehealth
https://www.health.gov.au/topics/health-technologies-and-digital-health/about/telehealth

¹⁰ Health Direct
Dietary supplements
https://www.healthdirect.gov.au/dietary-supplements


The information contained in this webpage is general information only and may include general commentary, views or opinions. It has been prepared without taking into account any individual’s health, medical history, objectives, circumstances or needs. It is not medical, health, nutritional, fitness or other professional advice, and is not intended to diagnose, treat, cure or prevent any health problem.

You should not rely on this information as a substitute for advice from a qualified medical or other health professional. Always consult your medical practitioner or other health professional in relation to any medical issue or concern, and before making changes to your diet, exercise, medication, supplements or health care.

While reasonable care has been taken to ensure that the information is accurate and complete as at the date of publication, it may be subject to change. To the maximum extent permitted by law, TAL and its employees do not accept liability for any loss or damage arising from reliance on the information.