Heart disease is a serious concern for Kiwis, but the good news is, a lot can be done to protect yourself. Coronary heart disease, often caused by blocked arteries, doesn't have to be inevitable. By making a few key changes to your diet and lifestyle, you can significantly reduce your risk and enjoy a longer, healthier life. This guide outlines 10 practical habits, tailored for the Kiwi lifestyle, that can make a real difference.

Understanding the Risk

Before we dive into the habits, let's quickly understand the problem. Coronary heart disease happens when plaque builds up inside your coronary arteries, the vessels that supply blood to your heart. This buildup narrows the arteries, making it harder for blood to flow, and can eventually lead to a heart attack or stroke. Factors like genetics, age, and family history play a role, but lifestyle choices have a huge impact.

10 Habits for a Heart-Healthy Life

1. Eat a Fibre-Rich Diet: Think plenty of fruits, vegetables, whole grains, and legumes. These foods are packed with soluble fibre, which helps lower cholesterol levels. Swap white bread and pasta for wholemeal alternatives.
2. Embrace Regular Exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. A brisk walk, a bike ride, or even gardening counts!
3. Quit Smoking: This is the single most important thing you can do for your heart health. Support is available – talk to your doctor or check out Quitline.
4. Manage Your Weight: Being overweight or obese puts extra strain on your heart. Even a small amount of weight loss can make a big difference.
5. Control Your Blood Pressure: High blood pressure is a major risk factor. Monitor your blood pressure regularly and work with your doctor to keep it within a healthy range.
6. Manage Your Cholesterol: High cholesterol can lead to plaque buildup. A healthy diet and exercise can help, and medication may be necessary in some cases.
7. Limit Saturated and Trans Fats: These unhealthy fats raise your LDL (bad) cholesterol levels. Read food labels carefully and avoid processed foods.
8. Reduce Your Sugar Intake: Excessive sugar consumption is linked to heart disease. Limit sugary drinks, desserts, and processed snacks.
9. Manage Stress: Chronic stress can damage your heart. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
10. Address Co-morbidities: If you have diabetes, high blood pressure, or other health conditions, work closely with your doctor to manage them effectively.

Small Changes, Big Impact

You don't have to overhaul your entire life overnight. Start with small, manageable changes and gradually build on them. Focus on creating sustainable habits that you can stick with long-term. Your heart will thank you for it!

Talk to Your Doctor

This information is for general knowledge only and should not be considered medical advice. Always talk to your doctor before making any significant changes to your diet or lifestyle, especially if you have any underlying health conditions.