7 ways to prevent heart disease

Published December 2024 | 5 min read
Expert contributor Professor Diane Fatkin, molecular cardiologist at the Victor Chang Cardiac Research Institute
Words by Trudie McConnochie

Heart disease remains the single leading cause of death in Australia. But what is it and what can you do to reduce your risk?

When Steve Mogridge, 66, suddenly lost all feeling to the left side of his body he was alarmed, not least because he was driving along an isolated section of Western Australia’s Goldfields Highway at the time.

“I was at least 50km away from help, and I somehow had to keep driving. If I had stopped, I certainly wasn’t going to get the help I needed,” he says.

Somehow, he managed to make that drive, literally dragging himself up to the front doors of a small, rural hospital. He knew by then he was having a stroke.

Luckily, a short time later he was flown to Perth by the Royal Flying Doctor Service for treatment.
After a two-week recovery and a stent in his carotid artery, he’s now back at the wheel with only a slight instability in his left side to show for his ordeal.

Considering it’s the leading cause of death in Australia, and the leading burden of disease (a measure of healthy life lost), you’d think we’d be more knowledgeable about coronary heart disease.

However, Professor Diane Fatkin, molecular cardiologist at the Victor Chang Cardiac Research Institute, says there are plenty of misconceptions that are stopping us from taking better care of our hearts and lowering our risk of coronary heart disease.

Coronary heart disease, the most common form of cardiovascular heart disease (other forms include heart failure and heart rhythm abnormalities), is where blood vessels that bring blood to your heart become blocked, she says. It’s also the main cause of heart attacks.

According to the Heart Foundation, one person loses their life due to coronary heart disease approximately every 30 minutes, or on average, around 50 people every day.

“One of the biggest misconceptions about coronary heart disease is that it’s something that only happens to middle-aged males,” she says. “But it’s something that very much can affect young people, and it very much can affect women.”

The good news is that leading a healthy lifestyle can go a long way towards preventing this
disease.

Who’s most at risk of heart disease?

When it comes to risk factors for developing heart disease, at least 40% of risk comes from genetics.

“A person’s genetic makeup is a very important factor when it comes to the risk of coronary heart disease,” Prof Fatkin says. “Irrespective of your genes, however, a heart-healthy lifestyle is something that everybody can do to help themselves and improve their heart health and outcomes.”

Age is also a factor with heart disease – as you get older, plaque builds up in your heart arteries and your likelihood of developing other heart disease risk factors, like diabetes, increases.

Gender is another risk factor – coronary heart disease is twice as likely to affect men than women.

How to reduce your risk of heart disease

1. Regular exercise: You don’t need to do anything intense to reduce your risk of heart disease. All that’s needed is at least 30 minutes of moderate physical activity, like brisk walking, mowing the lawns or playing golf, most days of the week. Moderate means you’re working hard enough that you can talk but not sing. It might be helpful to think of exercise as simply moving your body more often – which is especially relevant if you spend most of your time sitting down. “There’s increasing evidence that having a sedentary lifestyle and not doing enough exercise is very important as a risk factor,” says Prof Fatkin. Remember to speak to your doctor or healthcare professional first if you’re new to exercise or you’ve already been diagnosed with a heart condition. 
   
   
2. Manage your weight: Prof Fatkin says obesity is becoming an increasing area of concern for heart health. Keeping your weight in the healthy range is key, since high levels of body fat can lead to fatty deposits forming in the arteries, as well as high cholesterol and blood pressure. Eating a healthy diet and staying active will help you keep your weight under control.
   
   
3. Eat a healthy diet: A 2024 global study led by Monash University found constipation can increase your risk of heart disease, thanks to its impact on blood pressure. To help keep your heart (and your digestion) in tip-top shape, include a range of healthy foods in your diet, like vegetables, fruit and whole grains, as well as lean meat, reduced-fat dairy, legumes and healthy fats (like nuts, seeds and olives). In addition, check out the Heart Foundation’s guidelines on foods to limit, including salt, sugar, saturated and trans fats.
   
   
4. Quit smoking: Smokers are five times more likely to die from peripheral heart disease than non-smokers, so quitting is one of the most powerful things you can do to reduce your heart disease risk. Get help from your GP, contact Quitline on 13 78 48 or go to the Quit website.
   
   
5. Manage alcohol intake: Despite past reports praising the positive impacts of red wine, we now know from research that no form of alcohol can be considered heart-healthy. The Australian Government recommends no more than 10 standard drinks a week and no more than four on any one day, with a standard drink equalling around 100ml of wine or a 375ml can of mid-strength beer. If you need help developing a healthier relationship with alcohol, try the Daybreak app. The Daybreak app is fully subsidised by the Australian Department of Health and Aged Care, which means all Australians get free access. HCF members may also have access to additional mental health support.
   
   
6. Have a regular check-up: Your GP can monitor you for conditions like high blood pressure, cholesterol or diabetes, all of which increase your heart disease risk, or eligible members^* can take advantage of HCF’s free heart-health checks with the Victor Chang Cardiac Research Institute. Early diagnosis means early management, which reduces the chance of permanent damage to your arteries. Prof Fatkin says being on top of your cholesterol levels is especially important.
   
   
7. Sleep well: Poor sleep has a negative impact on your blood pressure, weight and diabetes risk, which is why the Victor Chang Cardiac Research Institute recommends getting between seven to nine hours of sleep a night to help lower your risk of heart disease. Practise sleep hygiene by going to bed and getting up at the same time every day (even on weekends) and avoiding caffeine in the afternoons. Eligible HCF members with hospital or extras cover^{^} can get a free 12-month Sleepfit subscription for a better night's sleep and to identify any sleep concerns.
   
   
8. Stay connected: A 2024 review found that social isolation can raise your risk of coronary heart disease by as much as 16%, so make a point of nurturing your connections with friends, family and community. And if you’re finding it tough to manage your mental health, it’s crucial to get support early. If you need help with conditions like stress, anxiety or worry, eligible HCF members can receive a free telehealth HealthyMinds Check-in with a PSYCH2U psychologist⁺. Or you can chat to your GP or contact Beyond Blue’s support service on 1300 224 636.

Helping you be your healthiest self

You can trust HCF to help you be your healthiest self, that’s why we offer The COACH Program^®. Delivered by qualified health professionals, this telephone support program is provided by our specially trained dietitians, pharmacists, nurses and exercise physiologists, at no extra cost for eligible members^# with heart conditions or diabetes.