The Foods Every Aussie Bloke Should Eat To Protect Their Hearts

G’day, fellas! When it comes to lookin’ after our hearts, what we put on our plates can make a huge difference. Before we dive into the tucker talk, let’s kick things off with a few eye opening facts:

FACT: Heart disease is the leading killer of Aussie blokes.

FACT: 4 in 5 heart deaths under 65 are blokes..

FACT: Maintaining a healthy weight keeps your ticker in top shape.

Now that we’ve got those truth bombs out in the open, it’s clear that looking after our hearts is important. So, let’s crack on and look at the top foods every Aussie bloke should be eating to keep their tickers tickin’ and health in top gear.

Load Up on Veggies, Fruit, and Wholegrains 

Now, we all know it’s important to get our fair share of veg and fruit, but did you know that most of us Aussies aren’t getting enough? These beauties are packed with all sorts of good stuff like vitamins, minerals, fibre, and antioxidants, all of which can help keep heart disease at bay. And don’t forget about your wholegrains like oats and grainy bread – they’re tops for keeping your cholesterol in check.

Go for the Good Stuff When it Comes to Protein 

When it comes to protein, it pays to pick the best of the bunch. We’re talking about plant based proteins like beans, nuts, and seeds, as well as lean protein like a bit of fish thrown in for good measure. Eggs and poultry are excellent choices too, but go easy on the red meat – stick to just a few meals a week to keep your ticker happy and keep your distance from processed meats like bacon, ham and salami.

Dairy Done Right 

Now, dairy foods aren’t going to make or break your heart health, but they can be a ripper source of calcium and protein. Opt for the unflavoured stuff with no added sugar, and if you’ve got heart troubles, high cholesterol or are trying to reduce your weight, go for the reduced fat options.

Fat’s Where it’s At 

Now, we all know fats and oils can add a bit of flavour to our food, but it’s important to pick the right ones. Choose healthy fats like extra virgin olive oil – it’s an absolute champion when it comes to protecting your ticker.  You’ll also come across some ripper healthy fats in oily fish like salmon, mackerel, and tuna, as well as in nuts and seeds

Now, Let’s Talk Salt

Most of the salt we eat comes from highly processed food like pre packaged foods from the supermarket, takeaways, and all those deep fried delights. It’s time to put the brakes on these salty troublemakers and fill our plates with the good stuff we’ve mentioned above. By swapping out those processed goodies for the heart healthy foods we have gone on about, you’ll be giving your blood pressure and ticker a fair leg up. It’ll make a mighty difference.

And Those Sweet Treats..

When it comes to what you should be cuttin’ back on, it’s pretty simple – try to limit highly processed goodies like cakes, lollies, and sugary drinks. And as for drinks, stick to water as much as possible – it’s tops for your heart.

So, there you have it, fellas – a few simple tweaks to your tucker can go a long way when it comes to looking after your ticker. If your doc’s given you some specific tips, make sure to stick to them and do right by your heart.

Before ya head off, check out some of these ripper heart healthy recipes:

Beans on Toast

Chicken Parmigiana

Heart Healthy Brekkie Cereal

Salmon Tacos

Salmon Rice Bowl

Protein Smoothie

Veggie Burrito

Chicken Burger

Chicken Pita Pockets


Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.