World Heart Day

by | Aug 30, 2022 | Health Assessments, Uncategorised

Thursday 29th September 2022

Heart disease is the number one cause of death in Australia, claiming the life of one person every 12 minutes.  This equates to on average, 118 people dying of heart disease every day.

Did you know that three quarters of Australians are at risk of developing cardiovascular disease (CVD); with CVD affecting more than 4 million Australians?

This World Heart Day, (Thursday 29th September) do something to improve your heart health and reduce your chances of becoming a statistic.

World heart day is an international day that is used to raise public awareness of cardiovascular disease and the steps you can take to reduce your risk.  The focus is on prevention and their worldwide effect.

Heart disease is a broad term for conditions that affect the structure and function of the heart muscle.  It differs from cardiovascular disease as CVD includes all diseases of the heart and blood vessels.  (It includes any part of the cardiovascular system).

Risk factors for cardiovascular disease can be divided into two groups.  Modifiable and non-modifiable.  The Modifiable risk factors are ones that with changes to our lifestyle, can be improved.  These include:

  • Smoking
  • Lack of physical activity
  • Excessive alcohol consumption
  • Diet
  • Being overweight or obese
  • High blood pressure *
  • High cholesterol *

* Sometimes These risk factors can also be considered non-modifiable.

 Non modifiable risk factors are ones that we can’t change.  These include:

  • Family history (genetics)
  • Age
  • Ethnicity
  • Diabetes

The Heart Foundation recommends the below 10 steps to protect your heart:

  1. Follow a heart healthy eating program
  2. Move more
  3. Be smoke-free
  4. Maintain a healthy weight
  5. Drink less alcohol
  6. Reduce stress
  7. Manage your cholesterol
  8. Manage your blood pressure
  9. Manage your blood sugar
  10. See your GP for a Heart Health Check

What does healthy eating to protect your heart look like? 

We are told that healthy eating can improve our overall health and can also help protect our heart.  So, what does that look like?

Below are some recommendations from the Heart Foundation.

  • Enjoy a wide variety of fresh foods including vegetables, fruit and wholegrains

Fresh fruit and vegetables contain a variety of vitamins, minerals, fibre and antioxidants.  Whole grains are full of fibre and can help lower your cholesterol.

  • Include a variety of healthy protein-rich foods. (Plant-based proteins are better options).  These have been shown to reduce your risk of developing heart disease.
  • Include milk, yoghurt and cheese in your diet. (Choose healthier options with no added sugars or flavours.)
  • Include healthy fats and oils
  • Limit your use of salt. Use herbs and spices to flavour foods instead
  • Limit/reduce your intake of processed foods
  • Avoid over-eating.

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

Feeling more motivated?  Start preparing now for the Heart Foundations MyMarathon.  Registrations are now open for MyMarathon – The fundraising race where you set the pace. www.mymarathon.com.au