Photo by Ali Hajiluyi on Unsplash .
Your heart works hard every day, keeping you alive and well, but are you doing enough to take care of it? From the food you eat to the lifestyle choices you make, every decision impacts your heart’s health. Learn how simple dietary changes and understanding your risks can help you lead a longer, healthier life—and maybe even indulge in delicious recipes like our easy prawn dumplings!
The Heart Foundation1 has outlined several types of heart disease:
- Coronary Heart Disease (Ischaemic heart disease/coronary artery disease): A buildup of fatty deposits in the blood vessels.
- Arrhythmias: The heart beats too fast, too slow, or irregularly.
- Cardiac Arrest: The heart suddenly stops beating.
- Heart Failure: The heart muscles are damaged, impairing function.
- Valve Disease: The heart’s valves (like doors between chambers) are damaged or diseased.
Risk Factors2
Several lifestyle factors increase the risk of heart disease, including:
- Smoking
- Unhealthy diet
- Physical inactivity
- Being overweight or obese
- Heavy or binge drinking
Use the heart check calculator to see if you’re at risk. If you’re between 45-79 years old (35 for people with diabetes and 30 for First Nations people), you might be eligible for an annual heart health check with your GP.
Diet for Heart Health
Before diving into specific nutrients, my philosophy centers on fostering a healthy relationship with food and embracing all core food groups—except where medical conditions, allergies, or intolerances necessitate exclusions. For heart health, I recommend following the Heart Foundation’s Heart-Healthy Eating Principles:
- Plenty of vegetables, fruits, and whole grains
- A variety of healthy proteins (especially fish, seafood, legumes, nuts, and seeds)
- Limit red meat to 1-3 meals a week
- Dairy (opt for reduced-fat versions if you have high cholesterol)
- Healthy fats
- Herbs and spices to flavor food instead of salt
Healthy Fats
A meta-analysis of 38 trials shows that Omega-3 fatty acids can reduce mortality and improve cardiovascular outcomes. These include reducing the risk of non-fatal heart attacks, coronary heart disease events, and other major cardiovascular events3.
The Heart Foundation recommends that Australians aim for 250-500 mg of marine-sourced Omega-3s (EPA and DHA) per day and 1 gram of plant-sourced Omega-3 (ALA) daily. If you don’t eat fish, consider talking to your GP or dietitian about fish oil or algae oil supplements.
For people with cardiovascular disease or high triglycerides, researchers suggest up to 2g of Omega-3 (EPA/DHA) daily to reduce the risk of cardiac mortality and major ischemic events4.
For food sources rich in Omega-3, follow us on Instagram or Facebook!
Antioxidants
You might have heard of the Mediterranean diet, known for its heart health benefits. While it’s rich in antioxidant-containing foods, taking antioxidant supplements doesn’t appear to offer the same benefits. A recent 2024 study5 found no conclusive results regarding the effectiveness of antioxidant supplements, regardless of trial duration. However, further research into Coenzyme Q10 as a protective measure for heart muscles might be worthwhile.
Keep Reading, Next page with the Recipe!