Healthy Hearts: How to Protect Your Heart for Life

Your heart is an incredible organ. It’s a hollow muscular pump, about the size of your clenched fist, working non-stop to send blood and oxygen to every organ and cell in your body. Keeping it healthy is one of the most important things you can do for long-term health and quality of life.

📊 Why Heart Health Matters

Heart disease is one of the leading causes of death worldwide. It includes conditions such as:

• Coronary artery disease

• Heart rhythm problems (arrhythmias)

• Congenital heart defects (heart problems you’re born with)

The term “heart disease” is often used alongside “cardiovascular disease” (CVD). Cardiovascular disease usually refers to conditions where the blood vessels become narrowed or blocked, which can lead to:

• Heart attack

• Chest pain (angina)

• Stroke

Many people have at least one risk factor for heart disease, but the good news is:
👉 You can reduce your risk with the right lifestyle choices.

⚠️ Heart Disease Risk Factors You Can Control

Certain risk factors are within your control, and improving them can significantly lower your chances of heart disease.

Key controllable risks include:

• 🚬 Smoking

• 🧂 High cholesterol

• 💥 High blood pressure (hypertension)

• 🪑 Physical inactivity

• 🍰 Unhealthy diet

• ⚖️ Being overweight or obese

• 🩺 Diabetes that is not well managed

Even if you already have one or more risk factors, making healthy changes can still:

• Lower your risk

• Improve your energy levels

• Protect your heart over time

🧬 Risk Factors You Can’t Control

Some heart disease risks are not changeable, but they’re still important to know so you can monitor your health more closely:

• 🎂 Age – risk increases as you get older

• 🚹🚺 Gender – men are generally at higher risk earlier in life; women’s risk often rises after menopause

• 🌏 Ethnic background – some ethnic groups have higher rates of heart disease

• 👨‍👩‍👧 Family history – a close relative with heart disease increases your risk

If you have any of these risk factors, it’s especially important to focus on what you can control, like lifestyle and regular check-ups.

💉 Understanding Blood Pressure – The “Silent” Risk

Blood pressure is the force of your blood pushing against the walls of your arteries as your heart pumps. It’s essential for circulation, but when it’s too high, it becomes dangerous.

High blood pressure (hypertension):

• Often has no obvious symptoms

• Is sometimes called the “silent killer”

• Can damage your heart and blood vessels over time

If left untreated, high blood pressure can cause:

• Enlargement of the heart

• Reduced pumping efficiency

• Increased risk of heart failure

• Higher chances of heart attack and stroke

👉 The only way to know if your blood pressure is high is to have it checked regularly.

🩺 What Happens If You Have High Blood Pressure?

If you’re diagnosed with high blood pressure, your doctor will likely recommend:

• ✅ Regular monitoring

• ✅ Lifestyle changes

• ✅ Possible medication if needed

High blood pressure isn’t something you can feel, but controlling it can dramatically reduce your risk of serious heart problems.

🏃‍♂️ Lifestyle Changes for a Healthier Heart

Small, consistent changes can make a big difference. If you’ve been told you have high blood pressure or a higher risk of heart disease, your doctor may suggest:

🥗 Eat a Heart-Healthy Diet

• Focus on whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats

• Reduce excess salt, sugar, and processed foods

• Limit foods high in saturated and trans fats

🏃‍♀️ Move Your Body Regularly

• Aim for at least 150 minutes of moderate activity per week (e.g., brisk walking, cycling, swimming)

• Add strength training 2–3 times per week

• Reduce long periods of sitting

⚖️ Maintain a Healthy Weight

• Even a small amount of weight loss can improve blood pressure and cholesterol

• Combine healthy eating with regular exercise for gradual, sustainable progress

🍷 Limit Alcohol

• Keep alcohol intake within recommended guidelines or avoid it altogether

• Excessive drinking can raise blood pressure and contribute to weight gain

🚭 Stop Smoking

• Smoking damages blood vessels and significantly increases heart disease risk

• Quitting is one of the most powerful steps you can take for heart health

❤️ It’s Never Too Late to Care for Your Heart

No matter your age or current health, you can always take steps to improve your heart health. Even if you have several risk factors, lifestyle improvements can:

• Reduce your chances of developing heart disease

• Help manage existing heart conditions

• Boost your overall well-being and energy

If you’re concerned about your heart health, speak with your GP or a heart specialist. They can assess your risk, monitor your blood pressure and cholesterol, and guide you toward the right treatment and lifestyle plan.

Your heart works for you every second of the day—
👉 Now is the time to start working for it.

👨‍⚕️ Expert Contributor

This article is inspired by insights from:

Dr Ben Anderson, MBBS BMedSci FRACS
Cardiothoracic Surgeon
John Flynn Hospital
VMO Gold Coast Private, Pindara and Tweed District Hospitals

📞 Tel: 07 5598 0789
🌐 heartsurgerygoldcoast.com.au