Heart health made simple: Easy changes for a stronger heart

Your heart keeps you going every day, working around the clock to keep you alive and well. But with coronary heart disease affecting an estimated 600,000 Australians aged 18 and over, according to the 2022 National Health Survey¹, it’s important to give your heart the care it deserves.

The good news? Protecting your heart doesn’t require drastic changes. Eating nutritious meals, staying active, and reducing stress can have a big impact on your heart health and overall wellbeing. Read on to discover our simple and small steps to a healthier heart.

Lower your risk of high blood pressure

Having high blood pressure (hypertension) makes your heart work harder than it should, which can increase your risk of heart disease.² There are a number of factors that can lower your risk of high blood pressure, including reducing your salt (sodium chloride) intake. Many Australians eat nearly double the recommended daily amount of salt (5 grams, or one teaspoon) often without realising it.³

Try these swaps to cut back on salt:

Choose fresh, unprocessed foods: Fresh fruits, veggies, lean proteins and whole grains naturally contain less sodium and provide essential nutrients for heart health.

Use fresh herbs and spices instead of salt: Add flavour to your meals with fresh herbs, garlic, lemon juice, pepper, or other spices to enhance the taste without adding extra salt.

Pick lower-sodium options. Look for items labelled ‘low salt’ or ‘no added salt’ when shopping for packaged foods.

A bowl of salad with chickpeas and grains

A balanced dietary pattern = healthy heart

Maintaining a healthy weight plays a key role in protecting your heart and overall health. In Queensland 2 in 3 adults and 1 in 4 children are living with overweight or obesity,⁴ which can increase the risk of heart disease and other chronic conditions.

Try these helpful nutrition tips:

Increase your fibre intake: Eat plenty of fruits, veggies and wholegrains, that are packed with fibre. Try for 5 veggies each day and make simple swaps to brown rice, wholemeal pasta, oats and grainy bread.

Be mindful of portion sizes: Understanding appropriate portion sizes, and using smaller plates can prevent unintentional overeating. Mindful eating, paying attention to hunger cues, and avoiding distractions like screens during meals can help manage food intake effectively.

Limit processed foods and sugary beverages: Reduce your intake of cakes, biscuits and takeaway foods that are high in saturated fats. Opt for whole, unprocessed foods instead. Hydrate with water to support weight management and heart health.

Try plant-based protein: Foods like beans, chickpeas, lentils can reduce the risk of heart disease.

Include fish and seafood in your diet for heart-healthy benefits.¹

The good news is that making small, achievable changes to your eating habits can support a healthy weight and improve heart health.

Visit the Australian Dietary Guidelines for more inspiration.

Cholesterol: The good and the bad

Cholesterol often gets a bad rap, but it’s essential for many bodily functions including building and repairing cells and producing hormones. Our bodies naturally produce cholesterol in the liver, and it is also found in some foods. The key is maintaining a healthy balance—as too much can increase your risk of coronary heart disease.⁵

There are two main types of cholesterol:

LDL (Low-Density Lipoprotein), often referred to as ‘bad’ cholesterol – contributes to the build up of fatty deposits in the arteries, which can increase the risk of heart disease.

HDL (High-Density Lipoprotein), known as ‘good’ cholesterol – helps remove excess cholesterol from the bloodstream, which can have a protective effect against heart disease.

What foods raise our cholesterol?

The type of fat you eat can affect your cholesterol levels⁶:

Unhealthy fats to limit:

Saturated fats found in butter, fatty meats, coconut oil, palm oil, and processed foods like biscuits and pastries can raise LDL cholesterol.

Trans fats found in some deep-fried foods, pastries, and processed snacks can increase LDL cholesterol and lower HDL cholesterol, making them particularly harmful for heart health.

Heart-friendly fats to include:

Unsaturated fats found in nuts, seeds, avocados, plant-based oils and some vegetables support healthy cholesterol levels and overall heart health. These fats help raise HDL cholesterol and may lower LDL cholesterol.

A close up shot of a person tying the shoelaces on their running shoes

Move more for a healthier heart

Being physically active every day is one of the best things you can do for your heart. The National Physical Activity Guidelines recommend at least 30 minutes of activities that increase your heart rate and breathing. Every bit of movement adds up to better heart health. Find what you enjoy and make it part of your routine.

Easy ways to add movement to your day:

Take the stairs instead of the lift

Go for a morning walk or a lunchtime stroll

Join a workplace step challenge like 10,000 steps

Try a fun activity like dancing, swimming, or cycling

Need more ideas? Discover more fun ways to get 30 minutes of physical activity today.

If you’re new to exercise or have any health concerns, check in with your GP or health practitioner before getting started.

Remember, if you’re concerned about your heart health, chat with your GP or a qualified health professional. For personalised dietary advice, consider speaking with an Accredited Practising Dietitian.

For more information, visit www.heartfoundation.org.au