Did you know that heart disease is the leading cause of death in Australian men and women? To help you keep your heart healthy, we've packaged eight hints and tips, plus some other useful information.

1. Sonic HealthPlus
More Healthy Hearts

2. The Heart of the matter
Your heart is your engine, it pumps blood throughout your
body and keeps your motor running.
If your heart has to work harder, due to being overweight,
smoking, or having high cholesterol levels, then you
could be at risk of having a heart attack.
High blood pressure can lead to having a stroke. With
some small changes to your lifestyle, you can drastically
reduce your risk of heart disease.

3. Heart Disease in Australia
Cardiovascular Disease (CVD) is the term used to describe
diseases of the heart and blood vessels.
It is the leading cause of death in Australian Men and Women1.
In 2010, CVD caused 32% of all deaths nationally, with
coronary heart disease and stroke alone causing almost
33,000 deaths, and more than 6,700 additional deaths being
caused by heart failure, hypertensive disease and cardiac
arrhythmias2.
1Australian Institute of Health and Welfare (2010). Australia’s Health 2010
2 Australian Bureau of Statistics. 3303.0 Causes of Death, Australia, 2010

4. Risk Factors
Risk factors that you can’t change include:
• Age - as your age increases so does your risk of
developing cardiovascular disease.
• Gender - males are at higher risk of developing
cardiovascular disease than females.
• Family History - your risk increases if an immediate
family member has suffered from cardiovascular
disease.
Know your ‘non-modifiable’ risk factors (those factors that
you can’t change) and account for these by making other
positive lifestyle changes.

5. • A heart attack is the blockage of
an artery supplying the heart
• Heart starved of oxygen →
muscle death
• Discomfort in chest → spreading
to other areas
• Pain is NOT always a symptom
• Often mild symptoms
• Tightness or a squeezing
sensation.
Australian Heart Foundation
Heart Attack
Know the Warning Signs

6. Heart attack Stroke
• Severe crushing central chest
pain that does not go away
after several minutes
• Pain spreading down the left
arm or into the jaw
• Mild chest pain
• Breathlessness
• Unexplained indigestion
• Not necessarily a sharp pain.
• Stroke often occurs without warning
• The symptoms of a stroke depend on
which area of the brain has been
affected
• Severe headache, dizziness and
confused speech
• Weakness or paralysis down one side
of the body, loss of speech, loss of
swallowing reflex and sometimes
unconsciousness.
Anyone experiencing this kind of pain should get to hospital immediately.
Early treatment for a heart attack can save your life!
Signs and Symptoms

7. Preventing Heart Disease
Eight Secrets of a Healthy Heart

8. 1. Eat Healthy
Eat plenty of vegetables, fruits, whole grains, beans, legumes, nuts,
fish and lean meats.
Avoid processed foods and trans fats
Preventing Heart Disease

9. 2. Quit Smoking
It will help your cholesterol levels and general heart health,
as well as having many other immediate and long-term
health benefits.
Preventing Heart Disease

10. 3. Exercise
• Your heart is like any other muscle, it can be trained to be
stronger and work more effectively.
• National health guidelines recommend that you do 30
minutes of exercise most days of the week.
This can include:
• walking
• riding a bike
• anything that raises your heart rate above normal and
makes you puff a little bit (you should be able to carry on a
conversation while exercising).
No need to bust a gut – gentle and steady is the key.
Preventing Heart Disease

11. 4. Manage and acknowledge your stress
• Take some time out from work for a short walk or
stretch.
• Become more aware of your stress levels, find your
own outlets and devise a stress management plan.
• High levels of stress can lead to increased blood
pressure and other health risks.
Preventing Heart Disease

12. 5. Go easy on the alcohol
• Keep it to two drinks or less a night – your heart will
love you for it
Preventing Heart Disease

13. 6. Control your blood pressure
Blood pressure is the pressure that blood exerts on the
artery walls as the heart pumps it around the body.
If your blood pressure remains high it can cause serious
problems like a heart attack, a stroke, heart failure or
kidney disease.
Preventing Heart Disease
High blood pressure usually has no
warning signs or symptoms and therefore
it is important to have regular blood
pressure checks.

14. 7. Maintain a healthy body weight
Overweight people tend to have higher blood pressure
and higher blood cholesterol, which are both major risk
factors for heart attack.
Being overweight can contribute to problems in the joints,
and is also associated with other serious diseases such
as diabetes.
Aim for a waist circumference of:
<80cm for Females and <94cm for males
Preventing Heart Disease

15. 8. Control cholesterol levels
Cholesterol is a fatty substance produced by the body
that has many good uses.
When extra cholesterol is accumulated in the blood
vessels, it can restrict the flow of blood around the body.
The blocking of blood vessels may lead to a heart attack
or stroke.
Knowing your blood cholesterol levels is an important
starting point in helping to control your cholesterol.
Preventing Heart Disease

16. STOP HEART DISEASE
There are many small changes you can make to your lifestyle that
will ensure a greater quality and length of life. By following the eight
recommended guidelines, your heart will be much healthier and work
more effectively.
If you haven’t been active for a while, you may need to consult a
Doctor before starting a physical activity program.
Speak to your Sonic HealthPlus Professionals about making some
small positive changes to your lifestyle.