Heart disease remains the leading cause of death in Australia1, but initiatives like REDFEB are helping to change that. REDFEB is an annual initiative by Heart Research Australia to raise awareness and funds for heart disease research.
REDFEB is the perfect reminder to check in on your heart health, and seek advice if you have any concerns or are showing any heart trouble symptoms.
Together, let’s raise awareness and make a difference.
Heart health tips
One of the best ways to maintain a healthy heart is by adopting a balanced lifestyle, and there are several simple yet powerful steps you can take to help protect your heart.
- Staying active is one of the best things you can do – aim for at least 30 minutes of moderate exercise five days per week to keep your heart strong and reduce your risk of cardiovascular disease2.
- Eat well – pair physical activity with a heart-health diet: eating well means filling your plate with nutrient-rich heart healthy foods like fruits, vegetables, whole grains, and lean proteins, while cutting back on processed foods, salt, and unhealthy fats.
- Know your numbers such as blood pressure, cholesterol and blood sugar, as these can provide valuable insights into your heart health. Tip – pop into your local chemist and check on your blood pressure
- Reduce stress – high stress levels can take a toll on your heart3, so find healthy ways to unwind, whether through mindfulness, exercise, or spending time with loved ones. If you’re struggling with your mental health, we’re here to support you. Book an appointment for a mental health care plan with Doctors on Demand.
- Quit smoking – if you smoke, it’s time to quit – smoking is a major risk factor for heart disease, and quitting can dramatically improve your heart health4.
By making these heart-healthy choices part of your daily routine, you’ll be giving your heart the care and attention it deserves for years to come.
Good for the heart – Heart healthy foods
Eating for heart health starts with nourishing your body with the right nutrients, and Australia’s wide range of fresh, local product makes it easier than ever.
For a heart-healthy diet, focus on foods rich in omega-3 fatty acids, such as oily fish like salmon and sardines, which are commonly available in our coastal cities. Incorporating fibre-packed foods like whole grains, legumes and Aussie-grown vegetables like spinach, kale and sweet potato, which support healthy blood pressure5. Australian berries, particularly strawberries and blueberries, are also packed with antioxidants and polyphenols that may help to reduce the risk of cardiovascular diseases6 .
By making these nutrient-rich, Aussie favourites a regular part of your heart-healthy diet, you’re not just feeding your body – you’re nourishing your heart to support a longer and healthier life.
Monitoring your heart health – Symptoms to look for
Recognising the early warning signs and symptoms of heart problems can be lifesaving, so it’s important to stay alert to any changes in your body.
- Common symptoms to watch for include:
- Chest pain or discomfort, which might feel like pressure, tightness or squeezing.
- Unexplained fatigue or extreme tiredness, even after a full night’s rest, should not be ignored.
- Shortness of breath, dizziness or lightheadedness during normal activities, or while at rest, may also signal heart issues, particularly if it comes on suddenly or worsens over time.
- Swelling in the legs, ankles or feet can be a sign that the heart is struggling to pump blood effectively, leading to fluid retention.
If you experience any of these symptoms, it’s essential to seek medical advice right away. Early intervention is key to managing heart health and preventing more serious complications. Visit your local pharmacy, get an up-to-date blood pressure reading and book in for a heart health check-up with Doctors on Demand. Our experienced practitioners will perform a risk calculation to assess your current heart health, and if deemed necessary, refer you for additional pathology or specialist care.
This February and all year round, let’s make heart health a priority – for ourselves and those we care about.
References:
1. Australian Bureau of Statistics; 3303.0 – Causes of Death, Australia, 2021. https://www.abs.gov.au/statistics/health/causes-death/causes-death-australia/latest-release#australia-s-leading-causes-of-death-2021
2. Smith S. C., Jr., Benjamin E. J., Bonow R. O., et al. AHA/ACCF secondary prevention and risk reduction therapy for patients with coronary and other atherosclerotic vascular disease: 2011 update: a guideline from the American Heart Association and American College of Cardiology Foundation endorsed by the World Heart Federation and the Preventive Cardiovascular Nurses Association. Journal of the American College of Cardiology. 2011;58(23):2432–2446. doi: 10.1016/j.jacc.2011.10.824. [DOI] [PubMed] [Google Scholar]
3. Psychological distress and risk of peripheral vascular disease, abdominal aortic aneurysm, and heart failure: pooling of sixteen cohort studies. Batty GD, Russ TC, Stamatakis E, Kivimaki M. Atherosclerosis. 2014;236:385–388. doi: 10.1016/j.atherosclerosis.2014.06.025. [DOI] [PubMed] [Google Scholar]
4. Banks E, Joshy G, Korda RJ, Stavreski B, Soga K, Egger S, Day C, Clarke NE, Lewington S and Lopez AD (2019) ‘Tobacco smoking and risk of 36 cardiovascular disease subtypes: fatal and non-fatal outcomes in a large prospective Australian study- external site opens in new window’. BMC Medicine, 17:128, doi:10.1186/s12916-019-1351-4.
5. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-024-03577-8
6 https://fppn.biomedcentral.com/articles/10.1186/s43014-023-00139-y
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