8 Evidence-based Tips for Coronary Heart Disease Prevention and Wellness

Cardiovascular disease is one of the leading causes of death in Australia, but it is preventable. Fortunately, consistent lifestyle changes and regular heart health checks can substantially reduce your risk of developing coronary heart disease (CHD).

You don’t have to change your life overnight. Prevention begins with awareness of the heart-healthy lifestyle changes that matter most. By understanding your risk factors and tracking your heart health measures, coronary heart disease prevention becomes more achievable.

Below are eight evidence-based steps to safeguard your heart against coronary heart disease, and how Everlab's Heart Health Tests can support you and your clinician to monitor key biomarkers and take early, informed steps towards better heart health.

What Is Coronary Heart Disease?

Coronary heart disease (CHD), also known as coronary artery disease, occurs when the arteries that supply blood to your heart (the coronary arteries) become narrowed, inhibiting blood flow. This narrowing may happen as a result of plaque deposits formed from fat, cholesterol, and other substances within your body that harden over time (atherosclerosis).

When blood flow to the heart muscle is restricted, it can’t receive enough oxygen-rich blood. This can lead to chest pain (angina) or a heart attack if the narrowing increases.

The better you understand the warning signs, the more aware you can be and the more likely you are to seek care for early symptoms.

Signs of coronary heart problems include:

• Pressure, heaviness, or pain in your chest
• Shortness of breath
• Fatigue with mild exertion
• Pain radiating to your shoulder, neck, or arm

Seek medical assessment promptly if you experience any of these symptoms.

What Are the Key Risk Factors for Coronary Heart Disease?

Many risk factors for coronary heart disease are within your control. Knowing them early provides an opportunity to act before the condition progresses.

Here are key risk factors to be aware of:

• High blood pressure (hypertension)
• High LDL cholesterol
• Raised blood glucose
• Physical inactivity
• Unhealthy diet
• Smoking history
• Overweight or obesity (especially excess abdominal fat)
• Family history of premature heart disease
• Increasing age and male sex (non-modifiable risk factors)

A Heart Health Check can provide insights into your blood sugar and cholesterol levels, as well as other risk factors, to reveal your overall heart health profile. Everlab results are reviewed by a clinician to help you and your GP make data-informed decisions about your next steps. Knowing your health history is crucial to prevention.

8 Coronary Artery Disease Prevention Tips

These actionable tips can help you reduce your risk of coronary artery disease.

1. Follow a heart-healthy diet

What you put in your body directly affects your heart and blood vessels. A heart-healthy diet doesn’t mean deprivation; it means finding balance and variety while making healthy choices.

For starters:

• Eat plenty of fruit, vegetables, and whole grains
• Include lean proteins (fish, poultry, legumes)
• Choose healthy fats (olive oil, avocado, nuts)
• Avoid saturated fats, trans fats, and processed foods
• Cut down on added sugars and refined carbohydrates

The Heart Foundation recommends a Mediterranean-style eating plan to help reduce the risk of heart disease and other cardiovascular events.

2. Maintain a healthy weight

Extra weight increases your body mass index (BMI), which puts unnecessary stress on your heart. It exacerbates major risk factors such as high blood pressure, high cholesterol, and insulin resistance - all of which contribute to the development of heart disease.

Aim for a 5% weight reduction over 3–6 months through modest calorie adjustments and regular activity. Discuss your plan with your GP first.

3. Monitor blood pressure levels

Blood pressure is a measure of how hard the heart works to send blood through the arteries. If it’s too high, the arteries can develop microtears over time, leading to plaque buildup.

Blood pressure that remains high for extended periods is referred to as hypertension, often called a “silent killer” because it may not cause symptoms.

Manage your blood pressure by:

• Reducing salt intake
• Being physically active
• Managing stress (for example, meditation)
• Getting adequate sleep
• Reducing alcohol intake
• Monitoring it regularly

Regular checks with your healthcare provider can help detect problems early and prevent complications.

4. Keep cholesterol levels in check

Your body needs cholesterol, but too much LDL or too little HDL contributes to plaque formation in the coronary arteries. When blood flow is limited, the risk of heart attack rises.

Here’s how to maintain healthy cholesterol levels:

• Eat fibre-rich foods (oats, beans)
• Avoid fried and processed foods
• Stay active
• Take any medication prescribed by your healthcare professional

Everlab provides access to a lipid panel that assesses total cholesterol, LDL, HDL and triglycerides, with results reviewed by a clinician for further insight.

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5. Exercise regularly

Engaging in moderate physical activity strengthens your heart and helps maintain healthy blood sugar, cholesterol and weight levels. You don’t need to be a marathon runner, even moderate exercise makes a difference.

Australian guidelines recommend 150–300 minutes of moderate physical activity (such as brisk walking or cycling) or 75–150 minutes of vigorous activity (such as running or swimming) per week. Strength training twice weekly is also encouraged.

6. Manage stress and sleep better

Chronic stress and poor sleep can elevate blood pressure and blood sugar levels, which negatively affect your heart health.

To improve both:

• Practise deep breathing, meditation, or yoga
• Maintain a regular sleep routine
• Limit caffeine after lunch
• Reduce screen time before bed
• Seek professional support if stress feels unmanageable

7. Quit smoking and limit alcohol consumption

Smoking damages blood vessels and reduces oxygen supply to your heart while increasing plaque buildup. Quitting smoking is one of the best steps you can take for heart health and the benefits start almost immediately. A combination of medication and behavioural support can help you quit; consult your GP for guidance.

Excess alcohol can raise blood pressure. The National Health and Medical Research Council (NHMRC) recommends no more than 10 standard drinks per week and no more than four drinks on any one day.

8. Schedule annual heart health check-ups

Even if you feel well, it’s important to plan regular check-ups to detect silent risk factors like high blood pressure, cholesterol, or early-onset diabetes. Your doctor can identify these issues before symptoms appear.

A general assessment may include:

• Blood pressure screening
• Cholesterol and lipid profiles
• Blood sugar testing
• Weight and BMI evaluation

Start Preventing Coronary Artery Disease Today

Preventing coronary heart disease is about making small, consistent changes. You don’t have to wait until something feels wrong to take preventative action.

Eat nutritious foods, move daily, even on the days you don’t feel like it and find healthy ways to reduce stress.

Everlab's Heart Health Tests can help you and your clinician assess key biomarkers, including blood pressure, cholesterol, and blood glucose. Results are reviewed by a clinician and can provide useful insights to guide your next steps towards better heart health.

Taking an active role in your wellbeing starts with knowledge.

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Sources

• Coronary Artery Disease – StatPearls, NCBI Bookshelf
• Heart-healthy eating pattern – Heart Foundation
• Physical activity and exercise guidelines for all Australians – Australian Government
• Alcohol Guidelines – NHMRC