Heart DiseasePrevention

How can I prevent my risk of heart disease?

Everyday there are some simple steps that you can take to protect your heart and help prevent heart disease. Things like regular exercise, eating a balanced diet, managing stress levels and even a good night’s sleep can make a big difference to improving your overall heart health.

Top everyday tips for improving your overall heart health

Maintain a healthy weight and lifestyle
Follow a healthy diet - see recipe suggestions from Healthy Living NSW
Exercise for 30-60 minutes to get heart rate up, five times per week
Walk everyday - it doesn't even have to be 10,000 steps!
Know your family history and get regularly tested
Quit smoking- call 13 QUIT and visit quit.org.au for support
Reduce your alcohol intake - visit health.gov.au for tips and plans
Manage your cholesterol, blood sugar, and blood pressure levels. Anyone aged over 45, or 30 for First Nations peoples, is entitled to a free Heart Health Check
Adults should aim for seven to nine hours of sleep per night

Resources & Guides on Heart Disease Prevention

Below you’ll find some great resources and explainers on heart disease prevention. With expert tips, downloadable health guidelines you can take to your GP, and much more! Our goal is to help you feel good inside and out. Most importantly the information is verified by a specialised team of cardiologists and doctors so you know you’re in good hands.

Lifestyle changes you can make to improve your heart health

When diet alone isn't enough to reduce cholesterol

Diet alone may not be enough to keep your cholesterol in check. Follow these tips to lower your cholesterol if diet alone isn't working.

The eight essentials to good heart health

To get you on the road to good health, the American Heart Association has created Life’s Essential 8 – the eight key measures for improving and maintaining cardiovascular health.

Six things I would never do as a female cardiologist

Cardiologist and heart researcher Dr Lucy McGrath-Cadell shares her simple advice for women to protect their heart health.

The impacts of noise and light pollution on our hearts

Air pollution can have devastating impacts on the body – but it’s not the only type of pollution that could put your heart health at risk.

Heart Experts on Alcohol Consumption

Which is better for heart health - drinking in moderation or not at all? We decipher the mixed messages when it comes to alcohol and heart health.

Eating Heart-healthy on a Budget

Eating on a budget shouldn’t come at the cost of our health though, so we’ve put together some ideas for how you can keep your wallet happy while still eating a heart-friendly diet.

Heart health benefits of fibre

Fibre not only plays a crucial role in keeping your digestive system happy, but it can also help reduce LDL ‘bad’ cholesterol, lower blood pressure, control blood sugar and much more.

Supplements and heart health

Our experts separate supplement fact from fiction, to see what role, if any, these products can play in improving heart health.

Why fish is your heart’s best friend

While there’s much to love about sitting down to a meal of grilled fish and salad, the benefits of this star of the seafood family are about more than just a tasty feed.

Mediterranean Diet and Heart Health

When it comes to healthy eating, the Mediterranean diet still receives plenty of attention - and for good reason. Read more about why.

How sleep can impact heart health

Sleep is considered so vital that the American Heart Association has just added it to its list of essential factors in maintaining a healthy heart.

3 New Heart Health Tips for 2023

Prof Jason Kovacic summarises the new research that shows there are easy ways to improve your heart health.

Small sustainable changes for heart health

There are plenty of incremental changes you can make that will deliver lasting impact and also improve your heart health.

Need a reason to quit smoking?

A study finds people who smoke four to six cigarettes a day double their risk of dying from cardiovascular disease. Find out more.

The Science on 10,000 steps a day

How many steps should we be taking each day, according to the experts?

Link between heart health and getting physical

Even a small increase in aerobic fitness can reduce the chance of developing heart disease and dying prematurely.

Short bursts of physical activity

New research has shown that you don’t need a lengthy workout to get health benefits from exercise.

Healthy fats will help you reduce cholesterol levels

Healthy Eating Tips to lower your Cholesterol

Australian Accredited Practising Dietitians give tips on how the different types of food you eat can affect your different cholesterol levels.

Can Saturated Fats cause Heart Disease?

Dietitians look at the latest research on the link whether saturated fats are good for us and how they impact our heart health and cholesterol levels.

Eat a rainbow

We’re told to ‘eat a rainbow’ of fruit and vegetables. Here’s what each colour does in our body.

Staying Hydrated for Heart Health

Drinking plenty of water is one of the most important habits you should adapt to – especially when it comes to your heart health! Find out why.

Impact of salt on your heart

Should you be increasing or decreasing your salt intake? Hear what the scientists have to say.

Should you eat less red meat?

Learn more about the link between red meat and heart disease, and how much you really should be eating.

Heart-friendly Holidays

Indulging in all the festive foods we love is part of the fun of Christmas. Here are our top celebration tweaks you can make for your heart.

Understanding Heart Health Risk Factors

Get a heart health check

There are three simple vitals you can check to assess your heart health. Find out what's involved with a heart health check and if one is available in your local area.

Download a heart health check guide

If you can't make it to one of our free Heart Health Checks, download our Health Health Assessment Guide to take to your next doctor’s appointment

High Blood Pressure explained

Around 4 million Aussies suffer from hypertension, but when should you see a doctor?

How do I know if I have High Cholesterol?

Learn what symptoms to look out for, and the difference between HDL and LDL cholesterol levels.

Everything you need to know about Obesity

Calculate your BMI and understand the symptoms, causes and treatments for obesity. See how it can be diagnosed.

High Blood Sugar explained

High blood sugar, also known as hyperglycemia, if left untreated can increase your risk of heart attack and stroke.

Learn about Diabetes

Understand the difference between Type 1 and 2 diabetes and its impact on the heart.

Understanding the Impact of Stress

How does stress impact your heart health and what it does in your body can help you manage it better.

Heart Disease Risk for Women

Most women are aware of the warning signs of breast cancer, yet women are less likely to be aware of the risks and signs of heart disease.

Acknowledgement of Country

The Victor Chang Cardiac Research Institute acknowledges Traditional Owners of Country throughout Australia and recognises the continuing connection to lands, waters and communities. We pay our respect to Aboriginal and Torres Strait Islander cultures; and to Elders past and present.