Maintaining good heart health isn’t just about avoiding heart problems later in life—it’s about feeling better every day. Whether it’s having more energy to chase after the grandkids or simply sleeping more soundly at night, your heart plays a key role in your overall wellbeing.
This guide will walk you through practical, easy-to-follow tips for a healthy heart. We’ll touch on everything from your diet and daily routine to stress levels and check-ups. If you’re looking to build heart-healthy habits, reduce your risk of disease, or just feel more in control of your health, you’re in the right place.
1. Eat for Your Heart
A heart-healthy diet doesn’t mean cutting out everything you love. It’s more about adding in the right foods to support your body—especially those rich in nutrients, fibre, and healthy fats.
Heart-healthy foods to include:
- Fresh fruit and vegetables – they’re packed with fibre and antioxidants.
- Whole grains – like oats, brown rice and wholegrain bread.
- Lean proteins – such as fish, legumes, tofu, and skinless chicken.
- Healthy fats – from avocados, olive oil, nuts and seeds.
Need a nutrition boost?
If you or a loved one struggles to meet nutritional needs through food alone—perhaps due to age, illness or appetite issues—supplements like Resource 2.0 can help. It’s a high-protein, high-energy drink ideal for those managing weight or recovering from illness. For children, PediaSure offers a balanced mix of vitamins and minerals to support healthy growth from a young age.
Watch out for:
- Saturated and trans fats – often found in processed meats, pastries, and deep-fried foods.
- Salt and added sugars – too much can affect blood pressure and heart function.
2. Keep Moving
You don’t need to join a gym to support your heart—just get your body moving. Physical fitness plays a big role in maintaining good heart health. It helps manage weight, lowers blood pressure, and boosts circulation.
Aim for:
- 30 minutes of moderate activity most days – brisk walking, dancing, or riding a bike count.
- Strength-based movement – even bodyweight exercises twice a week can help.
Start small. Park a bit further from the shops, take the stairs when you can, or walk the dog an extra block. The goal is consistency, not perfection.
3. Keep an Eye on the Numbers
Routine health check-ups give you the chance to catch issues early and take action before they become serious.
What to monitor:
- Blood pressure – high blood pressure is a silent risk factor.
- Cholesterol levels – especially LDL (bad cholesterol) and HDL (good cholesterol).
- Blood sugar – diabetes can increase the risk of heart complications.
Looking to monitor from home?
We stock trusted heart monitoring devices like the Omron Heartsure Blood Pressure Machine, which is compact, easy to use, and helpful for tracking daily readings. For extra peace of mind, the Heartsure Pulse Oximeter allows you to monitor your pulse and oxygen levels, especially useful if you have a pre-existing condition.
4. Manage Stress and Sleep
Modern life can be stressful, but high stress levels can place extra pressure on your heart. Getting enough rest and finding ways to slow down is just as important as eating well.
Try these stress-reduction techniques:
- Mindfulness or deep breathing – even five minutes a day helps.
- Gentle movement – yoga or stretching before bed can improve sleep.
- Spending time outdoors – nature has a calming effect on the nervous system.
- Hobbies – crafts, reading, gardening or music can give your mind a healthy escape.
Sleep is often overlooked, but poor quality sleep increases your risk of high blood pressure, obesity, and heart disease. Aim for 7–9 hours each night and keep a regular bedtime routine.
5. Quit Smoking and Limit Alcohol
Smoking cessation is one of the most effective steps for heart disease prevention. It narrows your arteries and raises your blood pressure. Quitting isn't easy, but your body begins to repair itself within hours of your last cigarette.
For alcohol:
Try to stick to no more than two standard drinks per day, and at least two alcohol-free days a week. Excess drinking can lead to high blood pressure, irregular heart rhythms, and weight gain.
If you need help to quit smoking or reduce alcohol, speak with your GP or health support team—you're not alone in making these changes.
6. Maintain a Healthy Weight
Keeping your weight within a healthy range helps reduce the load on your heart. It's not just about appearance—it’s about supporting your organs, joints, and circulation.
A few helpful approaches:
- Portion control – serve meals on smaller plates to avoid overeating.
- Track progress – a journal or app can help spot triggers or patterns.
- Meal planning – reduces the temptation of fast food or processed snacks.
Final Thoughts
Looking after your heart doesn’t require big leaps. With small, consistent changes—like a balanced diet, regular movement, and daily stress management—you can maintain good heart health well into the future.
If you need help with monitoring or nutrition, Superior Healthcare Australia is a trusted NDIS provider offering practical tools to support your health journey. From blood pressure monitors to protein-rich supplements, we’ve got everything you need to take those small but important steps.
So—what change will you start with today? Maybe a walk after dinner, swapping in wholegrain bread, or finally booking that GP check-up?
Your heart will thank you for it.
Frequently Asked Questions
1. How often should I check my blood pressure at home?
If you’ve been advised by your doctor, checking it daily or weekly is a good idea—especially if you’re on medication. Devices like the Omron Wrist Monitor make it easier to stay on top of your readings.
2. Can heart disease be prevented even if it runs in my family?
Yes. While genetics play a role, your lifestyle has a huge influence. Staying active, eating well, and avoiding smoking can significantly lower your risk.
3. What’s the best type of exercise for my heart?
Anything that gets your heart rate up! Walking, swimming, cycling, and dancing are great. The key is to find something you enjoy and can do regularly.
4. Are supplements like Resource 2.0 only for older adults?
Not necessarily. They’re helpful for anyone needing extra nutrition—after surgery, during recovery, or if eating solid foods is difficult.
5. How do I know if I'm stressed enough to affect my heart?
If you're feeling constantly overwhelmed, having trouble sleeping, or often irritable, it might be time to consider mindfulness, downtime, or speaking with a health professional.
