Heartache, joy, love – for centuries the heart has been the number one symbol for all of our emotions, while its most important role as blood-pumping life-giver is often taken for granted. Many recognize heart disease as one of the leading causes of death around the world.

To assist in your heart health, we have summarised a few focus areas in three F’s – fitness, fat and fibre. Each plays an important part in keeping the heart happy and healthy. So, take the time to do something good for yourself.

Your heart will thank you.

Fitness

Keep your heart pumping. When combined with diet and weight management, regular cardiovascular activity can increase good cholesterol levels and decrease bad cholesterol levels, reducing your risk of heart disease. Remember that the heart is a muscle, and just like other muscles in your arms and legs, it needs regular, prolonged activity in order to function at its best. Aim for at least 30 minutes of moderate intensity exercise on at least 5 days a week, such as walking, running, biking, rollerblading or other aerobic workouts. There is growing support for the benefits of accumulating activity in shorter bouts of activity of 10 minutes or more, interspersed throughout the day. Over time, your heart will work more efficiently during exercise and at rest, and your overall endurance will improve.
Before starting any new exercise program, get clearance from your doctor.

Fat

Aim for moderation. Remember that too much of any type of fat can add excess kilojoules to your diet. Emphasize unsaturated fats such as those found in most types of fish, nuts and vegetable oils (especially olive and canola oils) as they do not raise blood cholesterol levels. Go easy on saturated fats and dietary cholesterol. Decrease the amount of fat you add during cooking and at the table, and choose lower-fat versions of your favourite foods. Also try the reduced fat versions of salad dressings and dairy products.

Fibre

Don’t forget the fibre! Research suggests that Australians could benefit from increasing their daily intake of fibre by 5 - 10g. In addition to helping the digestive tract work smoothly, fibre, when eaten as part of a balanced diet low in saturated fat and cholesterol, may also help lower blood cholesterol levels. Plant foods such as whole grains (including wholegrain breads and cereals), vegetables (including beans, peas and lentils) and fruits supply fibre.
Watching fitness, fibre and fat levels will get you off to a great start.