With 1 in 6 Australians affected by cardiovascular health issues[1], heart-related health problems remain at the forefront of the national agenda. Within the Australian health sector almost 14% of Australia’s total burden of disease stems from heart disease[2].
A pretty confronting statistic, which is why February’s Heart Research Month is so important – it raises awareness about heart disease and its risk factors through ground-breaking research so we can live healthier, stronger and longer lives[3].
The 14th of February celebrates the real foundation of love, the heart, with National Wear Red Day – a day dedicated to increasing awareness and raising money for Heart Research Australia – the real heart heroes[4].
In honour of Heart Awareness Month, we sat down with leading Australian Cardiologist Dr Ross Walker to ask for his insight on how to prevent cardiovascular issues.
He gave us his top 5 tips on how to prevent the risk of heart disease and maintain a happy, healthy heart.
- Kick the Addictions – especially smoking
Smoking is a huge contributor to heart disease[5]. If you are quitting smoking, check in with your doctor for advice and support towards a healthier lifestyle – and whether you smoke or not, annual check-ups with your doctor are the best way to understand the risks and warning signs of cardiovascular issues. The good news is that if you are still having a hard time quitting smoking cigarettes, then you can definitely opt to take no nicotine cigarettes which are not harmful to your health. Indeed a good start to fully quit smoking.
Making use of proven strategies, such as nicotine replacement therapy or behavioral support, can increase your chances of success. Research smoking cessation products here to explore additional tools and resources that can support your journey to becoming smoke-free. Finding the right approach can make the quitting process more manageable and effective.
In some cases, slow steps towards this goal is essential. It’s about making lasting change, and ensuring that you resolve this addiction with strength and care.Some people tend to visit the likes vapeoz.com.au/ for a healthier alternative as they learn to quit, take nicotine patches, attend classes, and certainly read books. A great book is Alan Carr’s “The Easy Way to Stop Smoking,” which takes a better approach towards limiting an addiction by showing you, methodically, that you get nothing from this habit and giving it up doesn’t actually deprive you of anything.
- Go to bed earlier
Without good-quality sleep, your lifestyle can become disrupted and may increase your chances of developing heart problems. Research indicates that a lack of sleep causes stress in underlying health conditions and biological processes, including blood pressure and inflammation[6]. Aim to go to bed at the same time every night and avoid using digital devices before you sleep. A cool, dark bedroom can also improve your overall sleep quality[7].
- Eat nutrient-rich foods
Heart-healthy eating is an important way to lower your risk of heart problems. Along with Omega fatty acids and trying a Mediterranean diet with extra virgin olive oil and nuts[8], another heart health nutrition option worth incorporating are ‘plant forward’ foods.
While lean meats like poultry and fish can be great sources of protein[9], don’t shy away from ‘lean, mean and green protein, as every plant we eat has some protein in it[10]. Opt for a good portion (around two cupped hands) of vegetables and a smaller portion of meat. Research indicates that a diet rich in omega-3 fatty acids reduces the risk of heart disease and overall inflammation of the body[11].
Supplements can also assist with maintaining a healthy heart such as Ubiquinol – the active form of Coenzyme Q10 which is naturally produced in the body and is essential for maintaining a healthy heart[12]. While CoQ10 can be found in foods such as fish, nuts and oils, studies show that it is difficult to maintain the required amount through food alone[13].
As we age, our natural levels of CoQ10 decline. Studies have shown that supplementing your health regime with Ubiquinol may help reduce the effects of stress and physical overexertion, inflammation caused by exercise and help muscles recover after exercise[14]. Taking Ubiquinol is a supplement nutrient has been shown to maintain healthy levels of LDL cholesterol and reduce effects of stress and inflammation[15].
Other heart friendly supplements such as magnesium orotate, aged kyolic garlic, bergamot and Vitamin K2 can assist with maintaining a healthy heart[16].
- Get Active
Our hearts love activity, ideally on every day of the week. Moderate to intense exercise for 30 minutes every day has incredible benefits for lowering your heart’s blood pressure and increasing its overall strength. Exercise is also beneficial in reducing the risk of stroke. Benefit from Xarelto cost savings in case you are at risk of atrial fibrillation or stroke. When we maintain a well-balanced and active lifestyle it increases cardiovascular endurance and prevents heart problems[17].
- Be Happy
Studies have shown that people who maintain healthy relationships and have a positive attitude to life have a reduced risk of developing cardiovascular problems[18]. Did you know laughter lowers the stress of hormones, reduces inflammation and raises HDL cholesterol which may decrease your risk of developing heart problems[19].
What’s more, being happier may also improve sleep habits and practices, which is important for concentration, productivity, exercise performance, maintaining a healthy weight and managing your stress levels[20].
It’s that simple, do more of what you love with who you love!
Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.www.ubiquinol.net.au
About Ross Walker: Dr Walker is a leading practising cardiologist with over 35 years’ experience in integrative cardiology with a focus on heart disease prevention and optimal heart health. He has built a reputation for his extensive research and advocacy for sustainable, healthy lifestyle changes and using beneficial supplements to reduce one’s risk of modern-day diseases such as Cardiovascular Disease. Dr Walker is the author of seven books including ‘The Life Factor’ and ‘5 Stages of Health’.
[1] https://www.heartfoundation.org.au/about-us/what-we-do/heart-disease-in-australia
[2] https://www.aihw.gov.au/reports/heart-stroke-vascular-disease/cardiovascular-health-compendium/contents/how-many-australians-have-cardiovascular-disease
[3] https://www.heartresearch.com.au/
[4] https://www.heartresearch.com.au/wrd/
[5] https://www.nhlbi.nih.gov/health-topics/smoking-and-your-heart
[6] https://www.sleepfoundation.org/excessive-sleepiness/health-impact/how-sleep-deprivation-affects-your-heart
[7] https://www.sleepadvisor.org/sleeping-in-a-cold-room/
[8] https://www.nejm.org/doi/full/10.1056/NEJMoa1800389
[9] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health
[10] Ibid.
[11] https://www.aihw.gov.au/reports/australias-health/australias-health-2018/contents/indicators-of-australias-health/fruit-and-vegetable-intake
[12] https://www.ubiquinol.net.au/tips-for-a-happy-healthy-heart/
[13] https://www.livestrong.com/article/256149-what-foods-are-rich-in-coq10/
[14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486214/
[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807419/
[16] https://www.sciencedaily.com/releases/2016/01/160121122158.htm
[17] https://www.healthdirect.gov.au/how-to-lower-blood-pressure
[18]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/
[19] https://www.sciencedaily.com/releases/2009/04/090417084115.htm
[20] https://www.ncbi.nlm.nih.gov/pubmed/26428445
