❤️ Heart Health & Blood Pressure
Looking After Your Heart
Your heart works around the clock to keep blood, oxygen, and nutrients moving throughout your body.
Heart disease remains one of the leading causes of illness and death in Australia, however many of the major risk factors can be improved through healthy lifestyle choices and regular health checks.
The good news is that small, consistent changes can make a significant difference to your long-term heart health.
Why Heart Health Matters
A healthy heart helps support:
✓ Energy levels
✓ Physical performance
✓ Brain function
✓ Healthy ageing
✓ Overall wellbeing
Many heart-related conditions develop gradually over time and may have no obvious symptoms in the early stages.
This is why prevention and regular health checks are so important.
🩺 Understanding Blood Pressure
Blood pressure is the force of blood pushing against the walls of your arteries.
When blood pressure remains elevated over time, it can place extra strain on the heart and blood vessels.
High blood pressure is often called the "silent condition" because many people experience no symptoms.
Common Risk Factors
Family history
Increasing age
Excess body weight
Physical inactivity
Smoking
Excess alcohol consumption
Poor sleep
Ongoing stress
High sodium intake
Know Your Numbers
For most adults:
✅ Optimal: Less than 120/80 mmHg
⚠ Elevated: Discuss with your GP
Regular monitoring is important, particularly if you have risk factors.
❤️ Cholesterol Explained
Cholesterol is a fatty substance found naturally in the body.
Your body needs some cholesterol; however, high levels of LDL ("bad") cholesterol may contribute to plaque build-up within arteries over time.
Factors That May Influence Cholesterol
Family history
Nutrition
Physical activity
Weight
Smoking
Certain medical conditions
Heart-Healthy Habits
✓ Eat more vegetables and fruit
✓ Include legumes and wholegrains
✓ Choose healthy fats such as olive oil, nuts, and seeds
✓ Include fish regularly
✓ Stay physically active
✓ Maintain a healthy weight
🚶 Movement & Heart Health
Regular movement is one of the most effective ways to support cardiovascular health.
Benefits may include:
✓ Lower blood pressure
✓ Improved cholesterol levels
✓ Better blood sugar control
✓ Weight management
✓ Reduced stress
✓ Improved sleep
Simple Ways to Move More
✓ Walk during breaks
✓ Use the stairs
✓ Stretch regularly
✓ Park further away
✓ Take short walks after meals
Every movement counts.
⚖️ Weight & Heart Health
Carrying excess weight, particularly around the waist, may increase the risk of:
High blood pressure
High cholesterol
Type 2 Diabetes
Heart disease
Healthy weight management is not about restrictive diets.
It is about developing sustainable habits that support long-term health.
🥗 Nutrition for a Healthy Heart
Research consistently supports dietary patterns rich in:
✓ Vegetables
✓ Fruit
✓ Wholegrains
✓ Legumes
✓ Nuts and seeds
✓ Fish
✓ Healthy fats
Try To Limit
⚠ Highly processed foods
⚠ Excess sodium (salt)
⚠ Sugary drinks
⚠ Excess alcohol
Focus on building healthy habits rather than striving for perfection.
😴 Sleep & Heart Health
Sleep plays an important role in cardiovascular health.
Poor sleep may contribute to:
High blood pressure
Weight gain
Increased stress
Reduced energy
Poor recovery
Healthy Sleep Habits
✓ Aim for consistent sleep and wake times
✓ Reduce screen use before bed
✓ Create a comfortable sleep environment
✓ Prioritise recovery after shift work
🧠 Stress & Your Heart
Ongoing stress may influence:
Blood pressure
Sleep quality
Eating habits
Physical activity levels
Overall wellbeing
Helpful Stress Management Strategies
✓ Breathing exercises
✓ Physical activity
✓ Relaxation techniques
✓ Social connection
✓ Regular downtime
✓ Seeking support when needed
🚭 Smoking, Vaping & Heart Health
Smoking significantly increases the risk of cardiovascular disease.
Benefits of quitting begin almost immediately and continue to increase over time.
If you would like support, speak with your GP or health professional.
🚛 Heart Health for Drivers & Shift Workers
Long periods of sitting, irregular eating patterns, poor sleep, and shift work can make looking after heart health more challenging.
Practical Tips
✓ Take movement breaks where possible
✓ Keep healthy snacks available
✓ Stay hydrated
✓ Prioritise sleep and recovery
✓ Have regular health checks
✓ Monitor blood pressure
Small actions performed consistently can have a meaningful impact over time.
🎯 Know Your Numbers
Every adult should know:
✓ Blood Pressure
✓ Cholesterol
✓ Blood Glucose
✓ Waist Circumference
✓ Weight
✓ Family Health History
✓ Recommended Health Screening Tests
Early awareness often leads to better health outcomes.
🧰 Heart Health Toolbox
Blood Pressure Tracker
Monitor and record your readings.
Daily Movement Challenge
Increase daily activity through simple movement goals.
Healthy Heart Checklist
Small actions that support long-term cardiovascular health.
Hydration Reminder
Simple strategies to help maintain hydration throughout the day.
🌟 Small Changes Matter
You do not need to change everything at once.
Start with one or two manageable improvements such as:
✓ Walking more
✓ Drinking more water
✓ Eating more vegetables
✓ Improving sleep habits
✓ Monitoring blood pressure
Over time, these small changes can make a significant difference to your heart health and overall wellbeing.
📞 Need Personalised Support?
Confidential support is available through the HHC Employee Assistance & Wellbeing Program.
Support may include:
• Clinical Nutrition
• Weight Management
• Blood Pressure Support
• Cholesterol Management
• Lifestyle Coaching
• Stress Management
• Men's Health Support
• Women's Health Support
Book a Confidential Appointment
Looking after your heart is one of the most important investments you can make in your long-term health.
