Tips for Heart Health this World Heart Day

On 29 September, we are delighted to celebrate World Heart Day through its theme ‘Don’t miss a beat’. While there is no single cause for cardiovascular disease, adopting positive habits can reduce the risk of a heart attack.

Our Clinical team are delighted to share these 3 tips for a healthier heart.

1. MAKE HEALTHY FOOD CHOICES

High blood cholesterol is an important risk factor that can lead to heart disease. It is most common in people aged 55 to 64 years of age.

Cholesterol is a fat-like substance needed to make hormones and vitamin D in your body. Your body produces cholesterol naturally and it’s also found in some foods.

• A diet rich in fibre, for example, vegetable, fruits and wholegrains, reduces the risk of coronary heart disease.¹
• Spring’s healthy harvest of seasonal vegetables and fruits provides essential fibre, lowers cholesterol and balances blood sugar. Who doesn’t like strawberries, mangoes, paw paws, green beans and zucchini?

Also, women should aim for 2.6 litres (8 cups) of water a day and men should aim for 3.4 litres (10 cups) of water, adjusting for your activity levels, health and the weather.² Your heart will thank you!

2. MAKE TIME FOR REGULAR EXERCISE

Living with extra weight can increase your risk of cardiovascular disease. Every day, Queenslanders are finding ways to get physically active for their health and wellbeing.

• Adults should aim for 2.5 hours or more of moderate to vigorous intensity physical activities each week.³ That’s just 30 minutes on most days of the week.
• Individuals with poor mobility should do physical activity 3 or more days a week to improve balance and prevent falls. And if you are unable to do the recommended amount of physical activity due to health conditions, be as physically active as your abilities allow.
• To form healthy habits that stick, it’s all about finding ways to move your body that you enjoy. Whether it’s walking outdoors, yoga or aqua aerobics, `moderate intensity’ means while your heart rate and breathing increases, you should still be able to carry a conversation.

Did you know that through our various programs, we offer various activities and services that help improve balance, independent movement and mobility and keep you physically active?

• Latin dance: Our Latin dance teacher guides participants through movements to improve your fitness and balance.
• Multi-level yoga: Our Yoga instructor guides everyone through exercises to improve mobility, core strength, balance, coordination and posture.
• Stay Active: Our allied health professional guide participants through exercises to improve mobility, strength, endurance, balance and flexibility.
• Social Group Activities: Our program includes activities that promote physical wellbeing
• In-home Allied Health Services: Our physiotherapists can also design one on one home based exercise program tailored to individual needs.

If you have pre-existing health issues, always speak to your doctor before starting any new physical activity.

3. MONITOR BLOOD PRESSURE

Our Clinical team regularly conduct blood pressure check-ups on clients for a good reason.

High blood pressure (also known as hypertension) is a common condition and a leading risk factor in cardiovascular disease.

There is no specific cause of high blood pressure but there are a number of things that can increase your chances of developing it, including:

• family history
• eating patterns (including salty foods)
• alcohol intake
• smoking
• being overweight or obese
• physical activity and exercise levels.

Your blood pressure can rise temporarily due to stress, your emotional state, recent physical activity, caffeine consumption or even talking. There are no obvious signs or symptoms of high blood pressure, so you may not know that you have it.

That’s why it’s important to have regular check-ups to measure your blood pressure levels and learn how to manage it.⁴

HEART ATTACK WARNING SIGNS

A heart attack involves a sudden loss of blood supply to the heart, usually due to the blockage of an artery.

Common warning signs include:

• chest pain,
• arm or shoulder pain, and
• shortness of breath.⁵

Some people may feel:

• sick,
• sweaty,
• dizzy, or
• have pain in their back, neck or jaw.⁵

If you or someone you know is experiencing the warning signs of a heart attack, call 000 immediately and ask for an ambulance.