Prevention

Check your pulse

Keeping an eye on your pulse is an easy and free way to keep track of your heart rate.

A normal pulse usually sits around 60-100 beats per minute, feels nice and regular and can have an occasional skipped beat.

Anything outside of these areas would be an indicator to have a chat to your doctor. This factsheet on how to check your pulse is a useful guide to help you.

Maintaining a Healthy Weight

Carrying any excess weight in your body places extra workload on your heart.

Especially around your waist area, is linked to other ongoing health conditions, such as heart disease and Type 2 Diabetes.

For women, it is recommended that your waist sits at 80cm or less to reduce your risk.

Regular Exercise

Maintaining a physically active lifestyle can not only deliver benefits such as reducing your blood pressure, but it can also reduce your ongoing risk of a cardiac event.

It is recommended that you complete around 30mins most days, if not all days, of moderate physical activity.

You should always have a catch up with your doctor before beginning any new exercise regime.

Eating a Healthy Diet

Maintaining a healthy diet is not difficult, it means making simple and healthy food choices.

You should aim to eat a diet rich in vegetables, wholegrains, lean meats, fruit and low-fat dairy; limiting high saturated fat foods as well as reducing salt levels is also recommended.

Furthermore, increasing the consumption of foods such as legumes and complex carbohydrates could be beneficial, as well as limiting alcohol to 2x standard drinks per day.

If you need help making these changes it could be useful to find a dietitian.

Smoking

Smoking is one of the leading risk factors for cardiac events.

This includes sudden cardiac death. If you are having trouble quitting smoking, you could speak to your doctor for advice, as well as contacting groups such as Quitline.

Managing Stress

Some useful ways to manage stress in daily life could be to try techniques and exercises such as mediation, breathing techniques, visualisations and muscle relaxation.

Aside from lifestyle prevention strategies, there are also some other key health indicators worth keeping an eye on in conjunction with your doctor.

Aim for your blood fats in a good range

The blood fats to chat to your doctor about include cholesterol and triglycerides, as maintaining healthy levels can reduce overall heart disease risk.

You should aim for:

Cholesterol Type Level
Overall Cholesterol 4mmol/L
LDL (bad) Cholesterol Less than 2mmol/L
HDL (good) Cholesterol 1mmol/L or above
Triglycerides Less than 2mmol/L

Maintain a Healthy Blood Pressure

It is a good idea to try and aim for an optimal blood pressure of less than 140/90mmHg, as anything from that range and above increases your risk of Heart Disease.

Maintain a Healthy Blood Pressure: it is a good idea to try and aim for an optimal blood pressure of less than 140/90mmHg, as anything from that range and above increases your risk of Heart Disease.

High blood pressure, also known as Hypertension, can be caused by excess salt, being overweight, high alcohol levels, smoking as well as family history. Following lifestyle prevention strategies (such as the ones mentioned earlier) can help reduce your blood pressure, however you may need to speak to your doctor about commencing medication