Matters of the heart

Physical Health | Article |

We often think about our heart from a romantic perspective, but it’s important to consider the physical perspective too. Our heart is something we take for granted, yet if you live up to the age of 80 and your heart beats on average at 60 beats per minute, it will beat 2,522,88,000 times in your lifetime.

Chief Medical Officer at Zurich Australia, Dr Bill Monday says “the heart is an amazing machine and just as any engine, it needs looking after.” The Australian Heart Foundation1 has tips and recommendations for looking after your heart and they are worth reviewing.

  1. Eat healthy. Something for us all to focus on as each small change can improve your heart health. 

    • Eat more fruit and vegetables. Decreasing meat and eating more legumes is a way to boost your daily veggie count.

    • Swap to wholegrains such as brown rice, oats and wholemeal pasta.

    • Switch to fats that are monosaturated and polyunsaturated. This includes avocados, seeds and nuts.

    • Increase protein rich foods such as chickpeas, lentils, fish and seafood.

    • Use herbs and spices instead of salt. This is especially important if you have high  blood pressure.

  1. Get active. Aim for 30 minutes of moderate exercise most days of the week. If you can’t dedicate specific time for the gym, then brisk walking is great exercise. Dr Monday suggests taking your next phone call walking outside, parking a little further away from the shops or taking your dog for a longer walk.
  2. Know your cholesterol, and if needed, bring it down to the range that is healthy. This is important if your family has a history of heart disease at a young age, caused or contributed to, by high cholesterol.
  3. Maintain a normal blood pressure and if required, take prescribed medication to maintain your blood pressure in the normal range for your age.
  4. If you are a smoker, try to quit. If you are one of the 10.7% of Australians over the age of 18 that smoke2 then look after your heart by putting in place a plan to quit.

With our decreased focus on preventative screening due to COVID-19, now more than ever it's important to have a “Heart Health Check” with your GP. This quick 20-minute check can cover all the following aspects of your heart health:

  • Blood pressure
  • Cholesterol
  • Diet
  • Physical activity levels
  • Medical and family history

Since April 2019, Heart Health Checks have been covered by Medicare and are free at practices that bulk bill for this service. If you are 45 and over, or 30 years and over for Aboriginal and Torres Strait Islander people, you are eligible for this check through Medicare funding3. If needed, your GP will work with you on a plan to keep your heart in top health says Dr Monday.

So when it comes to matters of the heart, looking after the real thing is what matters most.

References

1. Keeping your heart healthy – Australian Heart Foundation.
https://www.heartfoundation.org.au/heart-health-education/keeping-your-heart-healthy

2. Tobacco in Australia. Facts & Issues. A comprehensive online resource.
https://www.tobaccoinaustralia.org.au/home.aspx

3. Time to book a Heart Health Check?
https://www.heartfoundation.org.au/heart-health-education/heart-health-checks

Related articles