While we are unable to help in any romantic endeavours this Valentines Day, we are happy to share with you our top 3 heart health tips.
In 2022, Coronary Heart Disease (CHD) was the leading, single cause of death in Australia.
Unfortunately, heart disease prevalence is 13% higher in Tasmania than in any other Australian state or territory, leading to the deaths of approximately 1,300 individuals each year.
The numbers are staggering considering how CHD is both preventable and treatable with some small, daily changes.
Tip 1: The way to a healthy heart is through the stomach
Did you know that eating 5 or more vegetables a day reduces your risk of cardiovascular disease by almost 17%?
As well as having a positive influence on your eyes, hair, skin, dental and mental health, good nutrition can help slow the progression of CHD and manage its symptoms.
As Tasmanians, we have a bit of catching up to do. With the rate of obesity here being 34% compared to the national average of 31% there is room for more vegetables, wholegrains, good fats and less sugar in our diets.
The good-for-you takeaways:
- Eat the rainbow – A wide variety of vibrant fruit and vegetables ensures you receive the vitamins and minerals your body needs to reduce cholesterol and improve blood vessel function.
- Stay Hydrated – The more water in your blood, the easier it is for your heart to pump it around your body.
- Quit Smoking – After only hours of stopping smoking and vaping, your blood pressure will stabilise.
Tip 2: Schedule more romantic walks
Don’t wait for the 14th of February to take that long walk on the beach. Moving your body for 30 minutes, five days a week reduces your risk of heart disease by 35%.
Thankfully, regular exercise doesn’t have to be an hour running yourself ragged in the gym.
A walk at talking pace (where you can hold a conversation without losing your breath) is enough to strengthen your ticker. And if that still feels intimidating, start small with 10 minutes and increase that over time.
And while walking is a great way to spend half an hour, other heart-happy activities could be gardening, playing with your children and grand-children or dancing. Anything you find enjoyable and sustainable.
Tip 3: Have a heart to heart with your doctor
A medical professional has the know-how to determine your personal risk of heart disease based on your diet, physical activity, medical and family history.
A doctor will also check your blood pressure and cholesterol levels to confirm whether you are at low, moderate, or high risk of a heart condition.
With this information, they will be able to help you understand your personal risk factors and the numbers that go along with them. They will also give you advice, information, support and medication if necessary to manage your risk.
If you’re over 45, or Aboriginal and Torres Strait Islander and over 30, you can book a Medicare-covered Heart Health Check today.
The Heart Foundation has reported that those living in the outer regional and remote areas of Tasmania are at a higher risk of heart disease. The disparity being between 1.2 times as high for men and twice as high for women.
RFDS Tasmania primary health teams are committed to providing services to these areas and improving health outcomes to those at risk. Our initiatives, such as the Truckie Check-Ins, and mobile clinics are more ways that we reach our rural and remote Tasmanians.
If you have time or skills that can help us reach more Tasmanians in the bush, why not become a Royal Flying Doctor Service Volunteer?
