In this article, NIIM’s Dr. Jeremy Lim, shares some insights into how you can keep your heart healthy.
Let’s start with the heart of the matter.
Your heart is a 4-chambered muscular pump responsible for circulating blood & oxygen throughout your body. The heart muscle itself is supplied by specialised vessels called coronary arteries. When these arteries become narrowed by plaque buildup, it can lead to serious problems.
Coronary heart disease is the leading cause of death in Australia1. And despite the high quality of medical care in Australia – the problem might be getting worse. This is because the average Australian has a sedentary and high-stress lifestyle. Rates of high cholesterol, hypertension, and insulin resistance continue to climb in our population2.
As a Lifestyle Medicine Physician, I firmly believe in the power of proactive choices. Studies suggest that up to 90% of coronary heart disease is related to modifiable risk factors3,4 (lifestyle & environment). If you value a holistic approach to health, then you must learn how to build a lifestyle that supports a strong and resilient cardiovascular system.
Here are the key strategies:
- Minimize the vices. Smoking (or vaping) inflicts damage on blood vessels. If you need help quitting, explore options with your GP. As well, a
Alcohol consumption contributes to hypertension, which, over the long term, damages blood vessels and strains the heart.
- Eat Well: While there’s plenty of debate about the “perfect” diet, focus on making informed choices about the foods you consume and practicing moderation for hedonic foods (generally speaking – snacks & desserts). Avoid hyper-processed foods that are high in trans fats, saturated fat, and added sugar. Mostly, I recommend eating a variety of whole foods, fresh fruits & vegetables.
- Exercise Regularly: Our modern, technology-driven lives often lead to a sedentary lifestyle, which is a major risk factor for heart disease. Aim to incorporate incidental exercise into your day (like taking the stairs or parking further away), and engage in planned regular physical activity – at least 2.5 hours of moderate intensity per week.
- Stress Less: Chronic distress causes low-grade inflammation, alters hormone levels, and can negatively impact your immune system. Practices like mindfulness, meditation and relaxation strategies can be valuable tools for managing stress.
- Regular health checks: Schedule regular check-ups with your doctor or trusted healthcare professional to assess your blood pressure, cholesterol levels, and other predictors of cardio-metabolic health. These appointments provide an opportunity to discuss concerns, receive personalised advice, and detect potential issues early.
Remember, cardiovascular fitness is directly linked to increased lifespan and health span. This means that a stronger healthier heart translates to living a longer, fuller life, enjoying activities with loved ones, and maintaining your independence as you age.
Speak to one of the caring clinicians at NIIM about your heart’s health today.
Citations:
- Heart Research Institute. “Heart Attack, Stroke and Cardiovascular Disease in Australia: Statistics and Facts.” https://www.hri.org.au/health/learn/cardiovascular-disease/heart-attack-stroke-and-cardiovascular-disease-in-australia-statistics-and-facts.
- Australian Bureau of Statistics. (n.d.). Health conditions and risks. Retrieved from https://www.abs.gov.au/statistics/health/health-conditions-and-risks
- Yusuf, Salim, et al. “Effect of potentially modifiable risk factors associated with myocardial infarction in 52 countries (the INTERHEART study): case-control study.” The lancet 364.9438 (2004): 937-952.
- Australian Institute of Health and Welfare. (2023, July 26). Burden of CVD. Retrieved from https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/hsvd-facts/contents/impacts/burden-of-cvd
Disclaimer: This article provides general information and should not be considered a substitute for professional medical advice. Consult with your doctor or other qualified healthcare provider for personalised guidance.
About Dr Jeremy Lim: Dr. Jeremy Lim is a lifestyle medicine physician dedicated to finding a holistic approach to address your medical issues. Special interests include chronic pain management, cancer care (alternative therapies), and weight management. To learn more about Dr Lim, click here.
