Australia’s Biggest Killer – how everyday choices affect your risk of Heart Disease

Heart disease kills an Australian every 12mins.

Nearly THREE-QUARTERS of Australian adults have been told by their doctor they have at least one risk factor for heart disease.

Most risk factors can be prevented by YOU!

What increases your risk of heart disease?

1. Not enough exercise
2. Overweight/obesity
3. Poor eating habits
4. Too much stress
5. Depression
6. Excessive alcohol intake
7. Smoking
8. Pre-diabetes – you may not even have any symptoms for this one!
9. High cholesterol
10. High blood pressure

As you can see, most of these are lifestyle choices, or health issues that have arisen a result of your lifestyle choices.

Reduce your risk by changing your habits

By modifying multiple lifestyle choices (exercise, eating, drinking, stress), you will lower your risk of multiple health issues (obesity, depression, diabetes, high cholesterol, high blood pressure).

The thing is, if you can make small improvements in these areas of your life, you will reduce the risk of multiple health issues and diseases, have more energy, think clearer, feel happier, be more productive and live a better quality of life, all while reducing your risk of one of Australia’s biggest killers!

Some risk factors, like genetics, you can’t prevent. But, there are so many things you can control… it makes sense that you would make choices that will lead to a longer, happier and healthier life, doesn’t it?

When most risk factors are preventable, why are so many Australians still getting heart disease?

• Are we too busy and don’t have time to cook and exercise?
• Do we lack motivation or feel too depressed?
• Are we addicted to certain foods or substances?
• Do we not prioritise enough down time for ourselves?
• Do we not care for our health and quality of life?
• Do we have an “it won’t happen to me” mentality?

There’s always a reason or an excuse… We understand habits are hard to change… But by making small changes to your life, you can work towards living a longer and happier life.

Make small changes to your daily habits

Start off by making small changes… here are some examples:

1. Swap white bread products and pasta for brown.
2. Add a bowl of vegies alongside every dinner.
3. Limit takeaways to once a week.
4. Make most of your meals from scratch instead of buying pre-packaged.
5. Swap your 3pm sugary snacks for yoghurt and fruit.
6. Eat fish twice a week.
7. Walk around the block before or after dinner.
8. Go to yoga at least once a week.
9. Meditate for 10 mins before going to sleep.
10. Make time at least once a week for a hobby you love.

And of course, don’t forget to attend your LLGA classes!!

Weekly Recipe

Check out this week’s family-friendly, heart-healthy recipe which provides you with a good dose of protective omega-3’s, vegies and fibre!

Serves: 4 Time: 35mins Cost: $20.30 approx. ($5.08/serve)

Ingredients

• 400g of salmon
• 500g Potatoes
• 2 cloves crushed garlic
• 1 Broccoli head
• ½ bunch Spring onion
• 1 cup of skim milk (plus a splash for potato mash)
• 3TB olive oil
• 2 TBSP wholemeal flour
• salt and pepper
• ½ bunch dill

Method

1. Preheat oven to 180^oC (fan-forced)
2. Chop and boil potatoes until cooked.
3. Slice spring onion, chop broccoli into small bite size pieces and finely chop dill, put aside.
4. Chop salmon into small pieces.
5. Heat olive oil in pan, add salmon and vege, cook for 5mins (or until salmon is just cooked), put pan aside.
6. Heal 2 TBSP olive oil in small saucepan, add 2 TBSP wholemeal flour, whisk until boiling, add 1 cup of milk, mix until thickened.
7. Add sauce to salmon and vege then mix with dill, salt and pepper.
8. Mash cooked spuds with garlic and a splash of milk.
9. Spread salmon and vege mixture across bottom of a pie dish or baking dish.
10. Evenly spread mashed potato on top.
11. Bake for 15mins.

Serve!

Sources:

https://www.heartfoundation.org.au/about-us/what-we-do/heart-disease-in-australia