Why is it important to keep my heart healthy?

The heart is an important body organ and needs proper care to work at its best. Your heart pumps blood, delivering oxygen and nutrients to every part of your body. Keeping it healthy helps you enjoy a full and active lifestyle as you grow older.

How does nutrition keep my heart healthy?

Good nutrition helps protect your heart and lowers your chance of heart disease. Your food and drink choices affect the risk of heart disease.

Eating the right balance of different foods can help you manage cholesterol levels, blood pressure, body weight and your diabetes risk, all of which are risk factors for heart disease.

How can I manage my cholesterol?

It is important to understand dietary fats and to learn how to swap unhealthy fats for good fats to help manage your cholesterol.

Knowing your cholesterol levels will help you manage and track your heart health. You can ask your doctor to check your cholesterol at your next health check.

How can I manage high blood pressure?

Exercising regularly and eating a diet with low salt can help manage high blood pressure (hypertension).

You won't know if your blood pressure is too high unless you measure it — you can ask your doctor, nurse or pharmacist to check it for you.

How can I manage my weight?

If you live with overweight or obesity, the Australian dietary guidelines can help with tips for eating well and how to lose weight or maintain a healthy weight. Ask your doctor to refer you to a dietitian for guidance and support.

How can I manage my diabetes?

Managing your diabetes means managing your blood glucose (sugar) levels. Your health team can help you set your nutrition and exercise goals to manage your diabetes and help keep your heart healthy.

Which food or drinks should I have for a healthy heart diet?

A diet that includes a range of fruits, vegetables, whole grains, good fats and lean proteins is important for a strong and healthy heart. Try eating a mix of fresh and unprocessed foods to improve your heart health.

Fruit and vegetables have many different vitamins and minerals, and also have fibre and antioxidants. They can help lower your risk of heart disease and protect you against type 2 diabetes.

Whole grain foods that are high in fibre include:

• brown rice
• wholemeal pasta
• bread with grains

Some protein-rich foods are better for you than others. Proteins such as beans, chickpeas and unsalted nuts can lower your risk of heart disease. Eggs and chicken are also good choices.

Healthy fats can help protect your heart. Healthy fats include monounsaturated fats and polyunsaturated fats (omega-3 and omega-6). These fats help improve cholesterol levels, improve your heart rhythm and rate, and can help keep your blood pressure in the normal range.

Foods that have healthy fats include:

• avocados
• olives
• nuts and seeds
• olive oil
• salmon

Heart-healthy drinks include water, sparkling water, unflavoured milk, tea and coffee. Avoid sugary drinks and alcohol to help keep your heart healthy.

Which food and drinks should I avoid for a healthy heart diet?

You should try to avoid unhealthy fats, salt and added sugar.

Unhealthy fats include saturated and trans fat. These fats can increase your risk of heart disease by increasing your LDL cholesterol (known as "bad" cholesterol).

Foods that have unhealthy fats include:

• butter
• fat or skin on meat that you can see
• coconut oil
• cakes, biscuits
• processed meat such as bacon, sausages and salami

Red meat has been linked to a higher risk of heart disease. If you eat red meat, it is recommended to only eat it in 1 to 3 meals per week.

Making your own meals at home and choosing less processed foods can reduce the amount of added salt and sugar in your diet. Avoiding high-salt foods can reduce your risk of high blood pressure and help improve your heart health.

What is an example of a heart healthy meal plan?

Here is a sample of a heart healthy meal plan from the Baker Heart and Diabetes Institute:

Breakfast — rolled oats, chia seeds, reduced fat milk and berries.

Lunch — lentil and sweet potato salad and almonds.

Dinner — grilled salmon with vegetables, quinoa and an olive oil and yoghurt dressing.

Snack — apple, celery with one tablespoon of nut butter.

Try eating at least 5 serves of vegetables and 2 serves of fruit every day. Some people may need more or less serves.

Many popular or 'fad' diets aren't based on science. Visit the Australian Dietary Guidelines to learn about science-based recommendations. The Queensland Government has nutrition information to guide you on eating well for a healthy heart.

Remember to plan your meals ahead, this can save time and avoid any quick unhealthy choices. Choose foods that are good for your heart and be mindful of how much you eat so that you don't overeat.

How do I stay motivated to stick to a healthy heart diet?

To stay motivated you should focus on making a series of small changes that you can live with in the long term.

• Set goals that follow the SMART goal structure:
  • specific
  • measurable
  • achievable
  • realistic
  • time-based

An example of a SMART goal is, 'I'm going to eat 2 different vegetables (specific and measurable) with my evening meal each day (timeframe)'.

Tips to stay motivated and stick to a healthy heart diet include:

• find fun ways to cook and serve different coloured vegetables and fruits
• eat regularly
• make simple changes, like swapping white bread to grainy bread or white rice to brown rice
• plan for quick and easy meals when you know you are short on time

How else can I keep my heart healthy?

As well as a balanced diet, it is also important to:

• stay active and exercise
• be smoke free
• understand and control your cholesterol levels, diabetes risk and blood pressure

Regular exercise can:

• lower your risk of heart disease
• improve how your heart muscle works
• improve blood circulation

Smoking damages your blood vessels and can increase your risk of dying from a heart attack, stroke or sudden cardiac death.

If you smoke, quitting smoking lowers your chance of having a heart attack and stroke almost immediately. You can get more information and support to help you quit smoking by speaking with your doctor or calling Quitline on 137 848.

Sometimes lifestyle changes are not enough to keep your heart healthy, and your doctor may prescribe medicines to help.

When should I see my doctor?

You should see your doctor for a Heart Health Check if you are:

• 45 years or older
• 35 years or older and you have diabetes
• 30 years or older if you are an Aboriginal and/or Torres Strait Islander person

A Heart Health Check allows your doctor to assess your risk factors, medical and family history. Based on the information, they can check your risk of a heart attack or stroke in the next 5 years. They can also help you manage your risk.

Resources and support

Healthy eating and physical activity resources:

• Heart Foundation — resources and support on physical activity and heart health.
• LiveLighter — information and support to eat well, move more and feel good.
• Australian Government — Physical activity and exercise guidelines for all Australians.
• Nutrition Australia — healthy eating tips and recipes.
• Australian Government — tips for eating well.

Aboriginal and/or Torres Strait Islander people:

• The Heart Foundation
• St Vincent's Hospital

Translated information:

• Heart Foundation