Your heart is affected by what you eat, how active you are, and your stress levels. Here are some practical ways to support your heart, so that it can perform its job well.^1,2

Make food nutritious³

Go for unsaturated fats:
- Grab a handful of unsalted nuts as a snack.
- Add olive oil or avocado to your meals.
- Have salmon and/or sardines at least once a week.

Up the vege and fruit
- Bulk up pasta sauces, soups and stews with vegetables.
- Stock up your fridge with ready-to-eat veggies, like cucumber and cherry tomatoes, so you are more likely to eat them when you don’t feel like cooking.
- Blend vegetables and fruits into a refreshing smoothie.

Drop the salt:
- Flavour food adventurously by using aromatic herbs and spices in your cooking instead of relying on salt.
- Slow down and be mindful when buying or eating packaged food like chips and crackers and processed meat like salami and bacon.

Move your body^1,2

Active everyday:
- Speed up your morning walk so that it becomes brisk, increasing the speed gradually if you need to.
- Try a 10-minute dance video workout at home in the afternoon to get your blood pumping.

- Plan outings with friends and family that involve moving your body, like hiking, swimming, indoor rock climbing, trampoline-jumping or ice skating.

Manage your stress⁴
- If you find it difficult to take time to do fun or pleasurable things, be deliberate in scheduling in these activities each week, on as many days as you can.
- Exercise to pump the stress out! Choose an activity that leaves you feeling puffed
afterwards.
- Speak to a mental health counsellor or psychologist for professional tips on managing stress.
- Connect with people that make you feel happy

Which habit will you work towards to strengthen your heart?

References:
1. Victorian Government. Heart disease – you’re your risk. Better Health Channel, 2020.
Available from:
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-riskfactors#
blood-pressure-and-cardiovascular-disease-risk
2. Australian Government Department of Health. Heart. Healthdirect, 2021. Available from:
https://www.healthdirect.gov.au/heart
3. Dietitians Australia. The 5 foods to eat and enjoy for a healthy heart. Exercise & Sports
Science Australia, 2021: Available from: https://exerciseright.com.au/5-foods-eat-enjoyhealthy-
heart/
4. Victorian Government. Stress. Better Health Channel, 2020. Available from:
https://www.betterhealth.vic.gov.au/health/healthyliving/stress#effects-of-stress