Every day in Australia, around 115 people die from cardiovascular disease – The Heart Foundation (2021).


The biggest contributors to the burden of heart and the blood vessel disease are:

  • High blood pressure
  • Poor diet
  • High cholesterol


For many of us, heart disease risk factors can be addressed with small lifestyle changes:

  • Eat a healthy diet – “Eating a poor diet is the largest contributor to the burden of cardiovascular disease.”;
  • Quit smoking and e-cigarettes – “Smokers have more heart attacks, strokes and angina (chest pain or discomfort caused when your heart muscle doesn’t get enough oxygen-rich blood) than non-smokers. They also experience these impacts at a much younger age.”;
  • Get plenty of exercise:
    – Be active on most, preferably all, days of the week
    – Get between150 to 300 minutes (2 ½ to 5 hours) of moderate physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous physical activity, or an equivalent combination of both moderate and vigorous activities, each week
    – Do muscle strengthening activities on at least 2 days each week


The Heart Foundation (2021) suggests incorporating into your diet to look after your heart:

  • plenty of fresh vegetables, fruit and wholegrains;
  • minimal processed foods;
  • a variety of protein-rich foods, including fish and seafood, legumes (such as beans, lentils and chickpeas), nuts and seeds, eggs and chicken, unflavoured milk, yoghurt and cheese;
  • healthy fats and oils, including olive, canola, sunflower, peanut and soybean oil. You can also choose foods that contain heart-healthy fats, such as avocados, olives, unsalted nuts and seeds;
  • herbs and spices for bursts of flavour;


To donate to The Heart Foundation, click here – https://www.heartfoundation.org.au/