Managing your risk factors

After a heart event or diagnosis, it's important to manage your risk factors with heart-healthy choices and medicines

Here are ten ways to protect your heart, one step at a time.

1. Follow a heart-healthy eating pattern

• Follow a heart-healthy eating pattern which includes a variety of fruits and vegetables, wholegrains, healthy proteins, unflavoured dairy products, healthy fats and oils and herbs and spices to flavour food instead of salt. Avoid foods with unhealthy fats, too much salt and added sugar, such as those found in processed foods like cakes, biscuits, bacon, sausages, salami and fried and takeaway foods.
• Not sure what heart-healthy eating looks like? Download the free booklet 'How to eat well for a healthy heart'.

2. Move more

• Start with small, realistic goals then build up to at least 30 minutes of moderate-intensity physical activity every day.
• Read what you need to know about being active after a heart event or diagnosis.

3. Quit smoking

• We know that people who smoke have the best chance of quitting successfully with support from their healthcare professional and Quitline (13 78 48) plus medicines like nicotine replacement therapy.
• You might also want to try the Quit smoking action plan.

4. Achieve and maintain a healthy weight

• Check if you are carrying excess body fat by measuring your waist. If you need to lose weight, plan to do it the healthy way by consulting with your doctor and allied healthcare professionals, such as an accredited practising dietitian.
• What is a healthy body weight?

5. Drink less alcohol

• There is no safe amount of alcohol, especially for people who have had a heart event or been diagnosed with heart disease.
• If you don't drink alcohol, don't start.
• If you do drink, aim to cut down your intake. Try alternatiing drinks with plain or sparkling water, or opt for low or zero alcohol options.

6. Reduce stress

• Identify sources of stress in your life and look for ways to reduce and manage them. You can try:
• exercising regularly
• connecting with friends and family
• getting enough sleep
• practising relaxation
• finding a hobby.

• A healthcare professional or cardiac rehab program can also support you. They can find help that you might need, such as counselling or linking you to a community of people who have gone through the same experience.

7. Manage your blood cholesterol

• Following a heart-healthy eating pattern can help to manage your cholesterol. Your doctor might also prescribe medicines.
• Understand how blood cholesterol can impact your heart health.

8. Manage your blood pressure

• Have your blood pressure checked regularly. You can manage your blood pressure by moving more, managing stress and following a heart-healthy eating pattern which is low in salt. Your doctor might also prescribe medicines to help manage your blood pressure.
• Understand how blood pressure can impact your heart health.

9. Manage your blood sugar

• If you are living with diabetes, take your medicines as prescribed by your doctor. Following a heart-healthy eating pattern and being physically active can also help to manage your blood sugar levels.
• You can learn more about managing diabetes from Diabetes Australia.

10. See your doctor regularly

• Keeping in touch with your doctor is important after a heart event or diagnosis. They can give you support to make healthy changes, prescribe medicines and coordinate your care with other healthcare professionals.