Heart disease remains one of the leading causes of death in Australia today. Modern life—full of sitting, stress, and highly processed foods—puts many of us at greater risk than we realise. If you have a family history of heart disease, or if your doctor has flagged your risk as higher than average, this is a wake-up call you can’t afford to ignore. The good news? Heart disease is largely preventable. By making a few simple, consistent lifestyle changes, you can dramatically reduce your risk and strengthen your heart for the long run. Heart disease remains one of the leading causes of death in Australia today. Modern life—full of sitting, stress, and highly processed foods—puts many of us at greater risk than we realise. If you have a family history of heart disease, or if your doctor has flagged your risk as higher than average, this is a wake-up call you can’t afford to ignore. The good news? Heart disease is largely preventable. By making a few simple, consistent lifestyle changes, you can dramatically reduce your risk and strengthen your heart for the long run.
Here are five powerful steps you can start today.
1. Quit Smoking Smoking remains the single biggest preventable cause of heart disease
It damages blood vessels, raises blood pressure, and reduces oxygen supply to the heart. Even worse, it harms those around you through second-hand smoke. If you’re a parent or grandparent, think about the message smoking sends to children watching you—they learn from your example. The benefits of quitting begin almost immediately: within 12 months, your risk of heart disease is cut in half compared to someone who still smokes.
2. Keep an Eye on Your Cholesterol
Not all cholesterol is bad, but when LDL cholesterol (the “bad” type) climbs too high, it contributes to plaque build-up in arteries, narrowing blood flow and raising heart attack risk. Regular check-ups with your doctor are essential. If your cholesterol is high, the first steps are often dietary changes (like reducing saturated fats), regular cardiovascular exercise, and sometimes medication if lifestyle changes aren’t enough.
3. Move Your Body – Often
Your heart is a muscle, and like any muscle, it gets stronger with regular use. Aim for at least 30 minutes of moderate exercise, five times per week—that could be brisk walking, cycling, swimming, or dancing. Exercise not only strengthens your heart but also improves your cholesterol ratio, lowers blood pressure, reduces stress, and helps you maintain a healthy weight.
4. Rethink Alcohol
While a glass of wine may feel relaxing, too much alcohol is a direct threat to your heart. Excessive drinking increases triglyceride levels, contributes to obesity, and raises the risk of high blood pressure and irregular heart rhythms. A heart-healthy approach is: Women: 1–2 standard drinks per day, with at least 3 alcohol-free days per week Men: up to 2 standard drinks per day, with 2–3 alcohol-free days per week Remember, “less is best.”
5. Achieve and Maintain a Healthy Weight
Carrying extra weight—especially around the waist—puts significant strain on the heart and increases the risk of type 2 diabetes, high blood pressure, and cardiovascular disease. The good news? Losing just 10% of your body weight can significantly lower your risk and, in some cases, reverse early signs of heart strain. Skip the fad diets and quick fixes—sustainable results come from balanced nutrition and guidance from an Accredited Practising Dietitian (APD). The Bigger Picture Heart disease claims the lives of thousands of Australians every year, but the majority of cases are linked to lifestyle choices we can change. By quitting smoking, monitoring cholesterol, moving regularly, moderating alcohol, and managing weight, you’re stacking the odds in your favour for a longer, healthier life. Small, consistent steps really do add up to a stronger heart.
References
Australian Institute of Health and Welfare. Heart, stroke and vascular disease—Australian facts. AIHW, 2021.
World Health Organization. Cardiovascular diseases (CVDs). 2023.
National Heart Foundation of Australia. Smoking and heart health. Harvard Health Publishing. The impact of excess weight on heart disease risk.
