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10 tips to avoid heart disease and control your cardiovascular health (quick, easy and actionable)

Updated: Dec 6, 2022


According to The Australian Government Department of Health and Aged Care, 27% of Australian deaths are due to cardiovascular disease, and 1.2 million Australians have at least 1 or more heart-related conditions.


But how do we keep it safe? How do we look after our own hearts? Some things may surprise you...

We have listed 10 ways to keep your heart healthy:

1. Avoid smoking and tobacco-based products


Cigarette smoke is one of the most significant contributors to premature cardiovascular disease worldwide [1]. Smoking increases the rate at which the blood vessels become blocked (clogged by the build-up of plaque), which increases the risk of heart attacks as well as stroke and kidney disease [2]. Smoking also promotes and aggravates the development of heart failure, chronic kidney disease and other cardiovascular morbidities [2].

2. Daily physical activity

3. Diet - eating a heart-healthy meal

4. Maintaining a heart-healthy weight

5. Controlling your blood pressure

6. Controlling your total cholesterol levels

7. Maintaining your blood sugar

8. Limit alcohol consumption

9. Managing stress

10. Getting enough sleep

These are 10 simple, actionable and easy steps that we can take to look after our hearts.

Lets prevent heart disease, not treat it

 

References:


[1] P. Jha et al., "21st-Century Hazards of Smoking and Benefits of Cessation in the United States," New England Journal of Medicine, vol. 368, no. 4, pp. 341-350, 2013, doi: 10.1056/nejmsa1211128.

[2] N. L. Benowitz and A. D. Burbank, "Cardiovascular toxicity of nicotine: Implications for electronic cigarette use," Trends in Cardiovascular Medicine, vol. 26, no. 6, pp. 515-523, 2016, doi: 10.1016/j.tcm.2016.03.001.

[3] D. Aune et al., "Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies," International Journal of Epidemiology, vol. 46, no. 3, pp. 1029-1056, 2017, doi: 10.1093/ije/dyw319.

[4] V. K. Undavalli and H. Mp, "Prevalence of undiagnosed hypertension: a public health challenge," Int J Community Med Public Health, vol. 5, no. 4, pp. 1366-1370, 2018.

[5] A. De La Sierra, M. Gorostidi, J. R. Banegas, J. Segura, J. J. De La Cruz, and L. M. Ruilope, "Nocturnal Hypertension or Nondipping: Which Is Better Associated With the Cardiovascular Risk Profile?," American Journal of Hypertension, vol. 27, no. 5, pp. 680-687, 2014, doi: 10.1093/ajh/hpt175.

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