Health & Wellness

How to give yourself the best chance to avoid a heart attack

May 2, 2016
heart health


Do you have a healthy Heart?  Could you be at risk of a heart attack or stroke?

According to The Heart Foundation, “Cardiovascular Disease is a major cause of death in Australia, with 43,603 deaths attributed to CVD in Australia in 2013. Cardiovascular disease kills one Australian every 12 minutes.”

Cardiovascular disease is heart attack, stroke and blood vessel diseases.

The figures are staggering and despite the education we are still not taking the time or making the effort to live healthier lifestyles.

Cardiovascular disease is dear to my heart (no pun intended) As my Dad suffered a couple of heart attacks in his 40′ and in 2000, my husband suffered a heart attack and underwent emergency triple by-pass surgery.  It was a scary time for both of us and definitely a wake up call for him to quit smoking and seriously look at our lifestyle.

The good news is that in 2016 he is fitter than he has been for many years, eats a nutritious and healthy diet plus works out with a PT twice a week.

Unfortunately, for some they don’t heed the warning and this year during Healthy Heart Week (May 1 – 7) the emphasis is on ensuring those who have had a heart attack to make sure they complete a cardiac rehabilitation program.  Some who have had heart attacks are unable to return to work or keep up with grandchildren or lead active lives, however by completing a cardiac rehabilitation program it can help them improve their quality of life and also may help to avoid future heart problems.

What is a cardiac rehabilitation program?

A cardiac rehabilitation program helps those who have suffered a heart attack to recover and get back to normal activities in life.  It provides advice on how to make changes to a healthier lifestyle, prevent future problems and also connect with others who are in a similar situation.

Recovering from a heart attack is not just a physical recovery but also a mental recovery as self-confidence is low and fear can also take over.

You can download a copy of The Heart Foundation Cardiac Rehabilitation Handbook here.

So what can you do to give yourself the best chance to avoid a heart attack?

10 ways to improve heart health – how many can you tick off?

  1. Regular Exercise
  2. Diet – cut down on saturated fats and avoid trans fats
  3. Reduce Stress
  4. Quit Smoking
  5. Check your Blood Pressure regularly
  6. Check your cholesterol levels
  7. Know your family history – have any of your family suffered from heart disease?
  8. Look after your mental health
  9. Limit alcohol
  10. Maintain a healthy weight range

Of course, even fit and healthy people can sometimes suffer a heart attack,  however by incorporating these 10 tips into your lifestyle you will at least be on the right track to try and avoid one.

Click on the link for more information about Heart Health.

You owe it to yourself and your family to consciously try to live a healthy and happy lifestyle.Click To Tweet

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  • Reply Debbie Rodrigues May 2, 2016 at 19:51

    It can be so simple… But it takes consistency to stay healthy.
    Thank you very much for this informative post, Sue.
    Have an awesome week!

    • Reply Sue Loncaric May 3, 2016 at 09:29

      I know Debbie but people just can’t seem to see the importance of taking these simple steps. Thanks for stopping by and have a great week!

      • Reply Debbie Rodrigues May 4, 2016 at 02:49

        That’s true, Sue.
        Maybe because it’s so easy that people tend to neglect its importance.
        It’s never too much to share reminders like this.

        • Reply Sue Loncaric May 4, 2016 at 14:08

          No we all get complacent at times so reminders are good.

  • Reply Cathy Lawdanski May 2, 2016 at 20:06

    So true! Both of my parents had heart disease, so I am very conscious of the risks!

    • Reply Sue Loncaric May 3, 2016 at 09:30

      I know Cathy my dad had heart disease plus I also have to factor in Cancer which claimed my Dad, Mum and brother. I get tested for everything!

  • Reply Michelle May 2, 2016 at 20:27

    This is something I make my lifestyle around. It is a family risk factor for me. Some of these are common sense but you’d be surprise on how many people (well no you wouldn’t because you know) who think it will never happen to them and continue to live a lifestyle that contributes to heart disease. And of course as we age our risks go up.

    • Reply Sue Loncaric May 3, 2016 at 09:31

      I’m the same Michelle we just need to be aware and take whatever steps we can to try to avoid it, especially as we age.

  • Reply Leanne@crestingthehill May 2, 2016 at 22:47

    I’m pretty good for just about all of the check points – having naturally low blood pressure is a bonus (one my very fit husband doesn’t think I deserve!) Hopefully my heart will keep doing its thing for many years to come 🙂

    • Reply Leanne@crestingthehill May 2, 2016 at 23:21

      PS your page and my comment loaded really quickly tonight xx

      • Reply Sue Loncaric May 3, 2016 at 09:34

        Oh great thanks! It has been bothering me. 🙂

    • Reply Sue Loncaric May 3, 2016 at 09:33

      Good for you Leanne! Sometimes we just have the right genes but it is always a good idea just to keep a check on things 🙂

  • Reply Carol Cassara May 2, 2016 at 22:54

    Living a healthy and holistic life is always going make for a healthy cardiovascular system. Thank you for these excellent reminders!

    • Reply Sue Loncaric May 3, 2016 at 09:34

      Thanks Carol! It is just a pity more people don’t understand that. Have a great holiday and enjoy!

  • Reply Ellen May 3, 2016 at 01:22

    Such an important topic! Mose women are unaware that the number one killer of women is heart disease. These are great tips on how to have a healthy heart and happy life!

    • Reply Sue Loncaric May 3, 2016 at 09:36

      I know Ellen it is hard to understand because in Australia we have a great educational program. It is all about taking care of ourselves, being aware and living a balanced, healthy life.

  • Reply Rebecca Forstadt Olkowski May 3, 2016 at 01:42

    Great advice and so important. Just a few lifestyle tweaks can save your life.

    • Reply Sue Loncaric May 3, 2016 at 09:37

      That is exactly right Rebecca! We can take such simple steps to save our life but by the stats it looks as though the message doesn’t always get through.

  • Reply Helene Cohen Bludman May 3, 2016 at 02:43

    Great advice, and dear to “my heart” as well, since heart disease runs in my family.

    • Reply Sue Loncaric May 3, 2016 at 09:40

      It is so common isn’t it Helene? Fortunately, we can make simple changes and with regular checkups can at least have a fighting chance. Thanks for stopping by and have a lovely day.

  • Reply Carolann May 3, 2016 at 07:37

    Such a great topic. My hubby had a bypass years ago I know how important all this information is. I’ll be sure to share this too!

    • Reply Sue Loncaric May 3, 2016 at 09:40

      You know what it feels like then Carolann when your loved one is going through this traumatic time. Thank you for sharing and have a lovely day.

  • Reply Lois Alter Mark May 3, 2016 at 08:31

    These are all great tips, and I appreciate you raising awareness for such an important issue.

    • Reply Sue Loncaric May 3, 2016 at 09:41

      Hi Lois! Yes it is important to spread the word to try to bring down those statistics!!! Have a great day!

  • Reply Jeffrey Scott May 3, 2016 at 09:21

    Good solid advice. So much to think about. I certainly need to tick a few more items off that list. Fortunately I don’t smoke and am not a heavy drinker. But I do need to start watching what I’m eating and exercising more.

    • Reply Sue Loncaric May 3, 2016 at 09:42

      Good for you Jeffrey – we have to try don’t we. It is a great start being a non smoker and non drinker so all you need now is to just start going for a walk!

  • Reply Estelle May 3, 2016 at 10:53

    Yes, everyone needs to follow this advice. Some also should carry baby aspirin around I’ve heard as well.

    • Reply Sue Loncaric May 3, 2016 at 11:16

      Hi Estelle! Yes my husband mentioned asprin the other day and suggested I chat to my GP next visit. Have a great day!

  • Reply agy May 3, 2016 at 23:56

    stress is so hard to cut down on especially if your job is long hours. So difficult to find an alternative job in this economic climate though.

    • Reply Sue Loncaric May 4, 2016 at 14:07

      Stress is a huge problem in the 21st Century Agy we just have to find moments when we can just breathe and try to relax. It is important for our health.

  • Reply Kathleen May 5, 2016 at 19:04

    Well said, Sue. We need to listen and to keep taking action. It can be a trap to think I don’t drink or smoke so I will be ok. This is not the case. As you mention there is more to health than just avoiding those two issues.

    • Reply Sue Loncaric May 6, 2016 at 10:20

      Thank you Kathleen I don’t think we can talk about it enough as people don’t seem to be heeding the warnings. I suppose having a Dad and a husband who has gone through the heart attack experience is a bit closer to home so I know the dangers.

  • Reply Regina L. L. Wells May 7, 2016 at 02:13

    Hear, hear, Sue! Thank you for this post! There are so many things that we can do to prevent heart disease and cardiovascular disease that are just simple lifestyle changes that make a huge difference. I appreciate that you also point out the mind/body connection both in prevention and in terms of cardiac rehab. Very nice! Thank you for sharing with #UpsyDaisyLinkup!

    • Reply Sue Loncaric May 7, 2016 at 06:42

      It is a very important subject Regina and I think that people take too much for granted or they aren’t educated enough. Just a few tweaks in lifestyle can make all the difference. thanks for a great party and see you next week!

  • Reply Erin @ Stay At Home Yogi May 7, 2016 at 04:37

    I love this list of tips as heart disease runs in my family. I think more people need to take a healthy diet and exercise seriously!

    • Reply Sue Loncaric May 7, 2016 at 06:44

      I’m the same Erin so we need to be vigilent with our health. I agree the message is out there but people don’t want to listen and it isn’t that hard to tweak our lifestyle to be healthier. Have a great week!

  • Reply Mary-the boondocks blog May 7, 2016 at 09:12

    A great reminder Sue. I don’t have a history of heart disease in my family but that is no excuse to neglect my health especially since we don’t eat as healthy as our parents once did. I am hosting a new link party, Sweet Inspiration and would love to have you join us. It runs Friday till Tuesday.

    • Reply Sue Loncaric May 8, 2016 at 04:57

      Hi Mary! Sometimes if we don’t have a medical history we think it won’t happen to us however we all need to take care of ourselves and be aware. Thanks for stopping by and have a lovely day. x

  • Reply Wendy May 8, 2016 at 10:53

    I still remember the day my dad had his heart attack. I will never, ever forget that phone call. Nor the one that came 16 years later saying that congestive heart failure had taken him from me forever. He was slender, worked hard, and was physically fit. I do worry about the hereditary aspects of heart disease (from both sides of my family), so I appreciate this post, Sue. It is something I do take seriously. I am only a few years younger than my dad was when he had his major attack that destroyed over 70% of his heart. 🙁

    • Reply Sue Loncaric May 9, 2016 at 10:33

      Yes it is a scary thought Wendy as we age. I know my parents and my brother had all passed away by mid 60s so that is closer for me. We just have to make sure we do all we can to keep healthy and have the necessary tests and then it is up to God for the rest. x

  • Reply Marilyn Lesniak May 11, 2016 at 06:31

    I consider myself blessed to hot Over The Moon with you! Thank you so much for linking at #overthemoon! I look forward to seeing what you share every week. Please come back for #WonderfulWednesday or #ThursdayFavoriteThings. Don’t forget to comment your link #’s so I can be sure to visit and you get a chance to be featured! Pinned and shared.

    • Reply Sue Loncaric May 11, 2016 at 14:01

      Thanks Marilyn I enjoy co-hosting with you and Sandy we make a great team!

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