Every year, on the 29th September, the World Heart Federation (WHF) hosts World Heart Day – an opportunity to raise awareness for heart health. This year they’re asking people worldwide to sign a petition asking leaders to create a heart action plan – something they believe is necessary to prevent cardiovascular disease and protect communities from the world’s biggest killer.
What is cardiovascular disease?
Cardiovascular disease (CVD) is an umbrella term that includes heart and blood vessel diseases (e.g. coronary heart disease), and stroke, and is one of Australia’s biggest health problems.
CVD accounts for one in four of all deaths, claiming the life of one person every 12 minutes.
- One in 6 people in Australia self-report as living with CVD, accounting for more than 4.5 million people.
- This represents almost 18% of the total Australian population.
- The number of people with CVD has decreased over time (declining approximately 80% since the 1980s), due to research into and improved knowledge of risk factors, medicines and interventions.
- However, CVD is still one of the most prevalent health conditions in Australia.
What causes cardiovascular disease?
Despite being the strongest muscle in your body, it can become vulnerable to disease over time. Factors such as smoking, diabetes, cholesterol and high blood pressure can weaken the cardiovascular system – often resulting in cardiovascular disease. The good news? With a heart action plan, the team at the WHF can reduce the number of deaths caused by heart disease.
What is a heart action plan?
Essentially, it’s a set of instructions for people who’ve suffered from heart failure; a way to monitor any new symptoms, a guide to self-care and tips on recognising when they need to reach out for help.
A heart action plan can include a mix of tasks, such as weighing in, taking regular medication, and noting down instructions for your doctor or when you need emergency care.
Who’s most at risk of cardiovascular disease?
When it comes to your risk, there are so many factors – from age to lifestyle. Let’s take a deeper look at the risks…
You’re over 50
Sadly, the risk of cardiovascular disease increases as you get older, and is most common in those over 50. It only takes 3 minutes to find out your heart’s age. The Heart Age Calculator estimates your heart age based on your inputs and compares this with your actual age. This calculator is intended for people aged 35-75 years. Your risk of a heart attack or stroke may be higher if your heart’s age is greater than your actual age.
High blood pressure
When your blood pressure is too high, it can lead to damaged blood vessels. You can learn all about blood pressure, and how to keep yours low, in our blog post.
High cholesterol
A fatty substance found in your blood, cholesterol can cause havoc if found to be high, such as narrowing blood vessels and increasing your risk of developing a fatal blood clot.
Diabetes
Not only does high blood sugar levels damage the blood vessels, causing them to narrow, but many people with type 2 diabetes also struggle with being overweight or obese – which is another huge risk factor when it comes to cardiovascular disease.
How to improve your heart health
Start with a healthy diet
A poor diet can lead to obesity and diabetes, two of the leading causes of cardiovascular disease. So, to help keep your heart happy, it might be time to swap the ultra-processed takeaways for fresh, whole foods you’ve made at home. Think plenty of fruit and veg, low-fat swaps, and nutrient-dense, high-fibre recipes that keep you fuller for longer.
If you’re thinking about losing weight and transforming your diet, then make sure you find a 1:1 Diet Consultant to discuss your options.
Get moving
Regular exercise has so many positive effects on heart health. Not only does it get the blood pumping around your body, it can also help you to:
- Lower blood pressure
- Maintain a healthy body weight
- Reduce inflammation throughout your body.
If you’re new to exercise and not sure where to start, try introducing daily walks into your routine. From there, you can start by going faster, maybe even running, or try something different like swimming or a new gym class.
Quit smoking
Not only is smoking terrible for your lungs, it’s also a major cause of cardiovascular disease. Smoking can damage blood vessels, increase plaque build-up in your blood vessels, and increase the risk of blood clots – all increasing your risk of heart failure. So, if you’re worried, now’s the time to quit.
Now you know what it takes to keep your heart healthy, and what to avoid, we hope you’ll join us in celebrating World Heart Day by picking up all the healthy habits we’ve listed. So, book in with your GP for your check-up and get in touch with one of our Consultants to see how you can kick-start your journey to a happier and healthier you.
