Already a member? Login

311,708 Members and growing Join Now for FREE

Why Join Blackmores?

Become a member get involved in Blackmores active and informative, health and wellbeing communities.

Members Wellbeing Goals

What do you want to achieve? Motivate yourself and others to better health.

Be happy and healthy! Eva

Become a successful Nutritionist Tracy

To get fit and Healthy. Run 10k's non stop Danny

healthy baby Yunfang

Get into the police force Samantha

Set your goal Prev | Next

Blackmores Community Forum

Join health discussions, share experiences and get wellbeing tips and advice. Start a discussion now.

View all

Your guide to a healthy heart

24 April 2014

Cardiovascular disease is the leading cause of death in Australia, but as naturopath Kate Ferguson explains, it's largely preventable with some simple risk factor management.

Was this helpful?
  • Add to bookmarks

Risk Management

Stub out that cigarette
Smoking will increase your risk of having a heart attack by 2 to 3 times more than someone who doesn't smoke.

Know your blood pressure
Elevated blood pressure places added stress on the heart and blood vessels. Have your blood pressure regularly checked by your healthcare professional.

Elevated blood levels of cholesterol, particularly LDL cholesterol, contribute to cardiovascular disease (CVD). LDL cholesterol, also known as the ‘bad' cholesterol, leads to fatty deposits in the arteries and interferes with circulation.

Manage middle-age spread
We are an ‘expanding' population. The National Health Survey of 2004-05 found that the proportion of people classified as overweight is highest in older age groups, and the number of people classified as being overweight has increased when compared to previous surveys.

Your risk of CVD is increased if your waist measurement is greater than 94cm for men or 80cm for women.

Trim the fat and toss the salt
A diet that is high in saturated fat will lead to increased levels of cholesterol in the blood. Saturated fats are found in fatty cuts of meat, full fat dairy products and deep fried foods.

A high salt diet puts you at increased risk of high blood pressure.

Heart Facts

  • The heart is a muscular organ about the size of the fist.
  • In one day your heart will beat approximately 100,000 times.
  • The term cardiac, meaning "related to the heart", comes from the Greek word kardia, meaning heart.

Top Tips for a Healthy Happy Heart

Food to nourish your heart
You know to watch your saturated fat and salt intake, so what foods can help the health of your heart? Your diet should include the following:

  • Oily fish- such as salmon, mackerel, sardines and anchovies are high in omega-3 fatty acids. These ‘good' fats help to decrease triglycerides, maintain blood flow and elasticity of blood vessels.
  • Whole grains- are high in fibre, important for maintaining healthy cholesterol levels. 
  • Fresh veggies & fruit- eating a variety of these fresh foods will provide a range of nutrients, including antioxidants, and they are also high in fibre.
  • Legumes- are a great source of protein and dietary fibre.
  • Raw nuts and seeds- provide essential fats, vitamins and minerals.
  • Garlic & onions- may help to maintain healthy cholesterol.

The added bonus? Healthier eating will lead to a narrower waist line!

Move it!
Regular exercise is essential to prevent CVD. Aim for 30 minutes of exercise on most days incorporating activities that you enjoy. If you haven't exercised for a while, you may wish to get a check up with your health care professional before you get started.

References available on request


Male Female

I have read and agree to Blackmores Terms of use

* Your post may appear online after a member of the Blackmores Online Team has reviewed it.


Your post is pending approval

Your post has been sent to a Blackmores Administrator for approval as it contains words or phrases that may not comply with our Posting Guidelines and Terms of Service. A Blackmores Administrator will review your post to determine whether or not it can be published.

You will be notified via email when your post is published or if it has been declined.

For further information about what can and can't be discussed within the Blackmores Community, please view our Terms of Service and Posting Guidelines.

  • Add to bookmarks
Default tooltip content in here
Del.ic.ious Facebook MySpace Digg Twitter