Do you know what the leading cause of death in Australia is?
Many people might assume that cancer or obesity is the number one killer in Australia.
While Aussies as a nation are getting better when it comes to sun sense and applying SPF and taking care of our outsides, how good are we at taking care of our insides?
Not very, it would seem, with heart disease the number one cause of death among BOTH men and woman in Australia.
Consultant cardiologist Dr Damian Roper, from St Andrew’s Specialist Centre in Brisbane, and top-selling author Dr Warrick Bishop, shared their top tips to keeping your ticker in top shape with 9Honey Coach.
1. Know the risk factors
“Start by understanding your risk factors such as age, sex, blood glucose status, cholesterol and blood pressure,” Dr Bishop advised.
Dr Roper added, “Some of these [risk factors] are predetermined, and unfortunately there is nothing we can do to reverse them, such as your sex and age.”
While males are at higher risk of developing coronary artery disease at a younger age versus females, the risk factor increases for both sexes with age.
If you do have high blood pressure or cholesterol, smoke or are obese, your risk factor for heart disease can be lowered by making sensible and practical lifestyle changes.
“We call these ‘modifiable risk factors’,” Dr Roper told Coach. “They are areas medical practitioners tend to focus on.”
2. Steps to reduce your risk
The good news is, adopting basic changes to your everyday lifestyle will help to lower your chances of developing heart disease.
Dr Bishop explained, “Once you identify if you’re at risk, you can also prevent potential complications by instilling positive everyday habits back into your routine.”
Dr Roper continued, “In essence, it comes down to living a healthy lifestyle.”
He added, “Don’t smoke, drink alcohol in moderation, eat healthily, exercise regularly and achieve the ultimate goal of maintaining an ideal body weight.”
3. Improve your diet
This is one of the easiest ways to begin improving your health heart, and you can start implementing it straight away.
“There is good evidence to show that eating a well-balanced Mediterranean-style diet [reducing red meat intake and replacing it with skinless chicken and fish, particularly salmon, plus plenty of fruits and vegetables, and ‘good fats’ including nuts, olive oil and avocadoes] can reduce the risk of cardiovascular events, including heart attacks and strokes,” Dr Roper explained to Coach.
“A glass of wine a night can also provide some cardiovascular benefit – unfortunately this does not extend to beer or vodka!” Dr Roper added.
4. Get moving
We all know we need to do it – moving most days and exercising is important when it comes to your heart health, too.
“Keeping physically active also has a positive impact on a number of modifiable risk factors, including weight control, reducing blood pressure and an improvement in cholesterol levels,” said Dr Roper.
“[The World Health Organisation] recommends adults do at least 150 minutes of moderate-intensity aerobic physical activity, or at least 75 minutes of high-intensity aerobic activity, per week as a minimum,” Dr Roper recommended.
“Muscle-strengthening exercises should be performed at least twice per week,” he added.
If you have any mobility issues, Dr Roper suggested: “A flat walk on a daily basis for at least 20 minutes is a good start.”