5 foods to prevent heart disease
Cardiovascular disease is the leading cause of death of women worldwide, accounting for 25 per cent of deaths in Australia. Four million Australians currently live with cardiovascular disease.
Each day, an average of 161 Australian adults over 24 suffer from a coronary event, and our healthcare system received 591,000 hospitalisations from cardiovascular disease in 2018-19.
8 risk factors and how to manage them
Waist size, especially in women. A study has found that women with a 90cm-plus waist and men with 102cm-plus waist have a higher risk for heart disease.
The study found that fat around the waist is more metabolically active than fat around the hips, is closely related to insulin resistance, and may be more strongly associated with the risk of heart disease, stroke and diabetes.
A healthy, lean diet together with plenty of fruits and vegetables will lower your risk factors of cardiovascular events.
Inadequate sleep. There are studies linking quality sleep with heart health. During deep sleep, much of our body rhythms stabilise, including our heart rate and blood pressure, reducing stress and strain on the heart. The heart does not have adequate time to benefit from these during insufficient and disrupted sleep. night.
Doing less than 15 minutes physical activity per day. Low levels of physical activity increases your risk of high blood pressure, diabetes and weight gain, as well as your levels of bad cholesterol. Together these can damage the blood vessels to your heart and, in turn, increase your risk of cardiovascular disease.
Mass body index of 30kg/m2 or more. If your BMI is greater than 30, your heart works harder to send blood to your essential organs. This increases your risk of diabetes and hypertension as well as high cholesterol levels which, in turn, increases your risk of cardiovascular disease.
More than four standard alcoholic drinks for men and more than two standard drinks for woman. Alcohol has direct toxic effects on your heart and blood vessels. Along with this, it damages your liver, which results in increased strain on your heart.
Low fruit and vegetable consumption. This is usually associated with an unbalanced and unhealthy diet. Not only does this predispose us to weight gain and the associated cardiovascular risk but it will also increase our risk of diabetes and poor cholesterol control – which further increases our cardiovascular risk. The Heart Foundation recommends at least five serves of vegetables and two serves of fruit every day.
High blood pressure. Some individuals have a strong family history of high blood pressure and genetic factors may be involved; for others it is caused by lifestyle factors such as little or no exercise, diabetes, obesity, and smoking.
High blood pressure puts increased strain on our heart and the blood vessels, which can weaken the heart muscle over time. The heart must work harder to pump blood, which can result in a heart attack when other predisposing factors are involved.
Diabetes. Diabetes is often associated with obesity and other cardiovascular risk factors. It results in a change in our metabolism of certain fuel sources which can put undue stress on our heart and blood vessels. This increases our risk of developing blockages in our blood vessels, which can lead to heart attack and stroke.
Know the signs!
The Heart Foundation wants to ensure that every woman knows the warning signs of a heart attack and knows to call Triple Zero (000) if they think something is wrong.
Chest pain is a common warning sign, but women are more likely to experience heart attack warning signs such as:
- nausea
- fatigue
- shortness of breath
- cold sweats
- pain or discomfort in the jaw, hands, arms or back.
These are symptoms that can be mistaken for conditions such as the flu, overexertion or just feeling run down rather than a life-threatening heart attack.
Australian women aged 45 years and over, and Indigenous women aged from 30 years, are being encouraged to see their GP for a Heart Health Check to find out their risk of a heart attack or stroke in the next five years.
“Heart disease places a heavy burden on our community but if we can close the gap in how men and women are treated, we can make significant gains for Australian women’s heart health.”
Australian heart attack statistics in women
- On average, 9 women die from a heart attack every day (3,168 deaths in 2019).
- On average, 1 woman dies from a heart attack every 3 hours.
- In 2019, almost half (45%) of all deaths from heart attack were women.
- In the last 10 years, more than 40,000 women lost their lives due to heart attack.
- On average, 53 are admitted to hospital each day with a heart attack (19,181 during 2018-19).
- Every 27 minutes, one Australian woman has a heart attack.
5 foods to prevent heart disease
When it comes to preventing heart disease, diet plays a crucial role. Incorporating certain foods into your daily meals can help support heart health and reduce the risk of cardiovascular issues.
Let's explore some key foods that are beneficial for maintaining a healthy heart.
1. Berries
Berries such as blueberries, strawberries, and raspberries are rich in antioxidants, which can help reduce inflammation and lower the risk of heart disease. These delicious fruits are also packed with fiber, vitamins, and minerals that support overall heart health.
2. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to lower triglycerides, reduce blood pressure, and decrease the risk of heart disease. Aim to include fatty fish in your diet at least twice a week.
3. Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are great choices for heart-healthy snacks. These nuts and seeds are rich in healthy fats, fiber, and antioxidants that can help improve cholesterol levels and reduce inflammation in the body.
4. Leafy Greens
Leafy greens like spinach, kale, and collard greens are packed with vitamins, minerals, and antioxidants that support heart health. These vegetables are low in calories and high in fiber, making them an excellent addition to a heart-healthy diet.
5. Whole Grains
Whole grains such as oats, quinoa, and brown rice are rich in fiber, which can help lower cholesterol levels and reduce the risk of heart disease. Incorporating whole grains into your meals can also help regulate blood sugar levels and promote overall heart health.
By including these heart-healthy foods in your diet, you can take proactive steps to support your cardiovascular health and reduce the risk of heart disease.
Remember to maintain a balanced diet, stay physically active, and consult with a healthcare professional for personalized recommendations.
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