9 Evidence-based Strategies for Heart Disease Prevention

Your heart beats about 100,000 times a day, but how often do you check on it?

Heart disease remains one of Australia’s leading causes of death, yet many cardiovascular risk factors are preventable. From high blood pressure to high cholesterol, the warning signs often begin silently, long before symptoms appear.

The good news is that you have more control over your heart health than you might think. By understanding key risk factors and taking proactive steps to monitor and improve them, you may help reduce your likelihood of developing cardiovascular disease, heart attack or stroke.

At Everlab, we work alongside your healthcare team to make heart disease prevention easier. Our Heart Health Tests identify early cardiovascular risk factors through convenient, doctor-reviewed blood testing so that you and your clinician can act early, when appropriate.

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What Are Heart Disease Risk Factors?

The risk factors for heart disease can increase your susceptibility to the condition. You are at greater risk if you have one or more of the following:

• High blood pressure
• High cholesterol
• Family history
• Diabetes
• Obesity
• Age: the risk increases as you grow older
• Smoking: damages blood vessels and raises blood pressure
• Physical inactivity: contributes to high blood pressure, obesity and high cholesterol

Common Types of Heart Disease You Should Know

Heart disease is not a single condition. It includes several disorders that affect the heart and blood vessels. Understanding the most common types helps you recognise risks early and seek the right preventive care or treatment.

1. Coronary Heart Disease (CHD)

Coronary heart disease, or coronary artery disease, is the most common type of heart disease in Australia. It occurs when cholesterol and plaque build up inside the coronary arteries, narrowing them and reducing blood flow to the heart. Over time this can lead to chest pain (angina), shortness of breath or even a heart attack.

You can help reduce your risk of coronary heart disease by maintaining healthy cholesterol levels, managing blood pressure, quitting smoking and eating a balanced diet rich in fruits, vegetables and healthy fats.

Regular heart health testing, such as Everlab’s Heart Health Panel, may assist with early identification of cardiovascular risk factors.

2. Rheumatic Heart Disease (RHD)

Rheumatic heart disease develops after untreated or poorly treated strep throat or rheumatic fever, which can cause permanent heart valve damage. It is preventable with timely diagnosis and antibiotic treatment of streptococcal infections. It remains a concern in some parts of Australia, particularly among Aboriginal and Torres Strait Islander peoples, who are disproportionately affected. Early detection and appropriate antibiotic treatment are critical.

You can reduce the risk of RHD by treating sore throats and skin infections promptly, completing prescribed antibiotics and attending regular follow-ups if you have had rheumatic fever.

3. Heart Failure

Despite the name, heart failure does not mean your heart has stopped. It means the heart is not pumping blood as effectively as it should. This can result from long-term high blood pressure, coronary artery disease or damaged valves. Symptoms include fatigue, shortness of breath and leg swelling.

You can lower your risk of heart failure by controlling blood pressure, maintaining a healthy weight and managing conditions such as diabetes. Regular monitoring of heart health biomarkers can help detect early strain before symptoms progress. Consult your doctor if you experience persistent swelling or breathlessness.

4. Arrhythmias (Irregular Heart Rhythms)

An arrhythmia occurs when the heart beats too fast, too slow or irregularly. It may cause dizziness, fainting or palpitations, and in some cases increases the risk of blood clots and stroke.

Reducing caffeine and alcohol intake, managing stress, and maintaining regular check-ups to monitor your heart’s rhythm can lower your risk. This is especially important if you have a family history of arrhythmia or heart disease.

Other forms of heart disease include congenital heart disease, cardiomyopathy, pericardial disease and endocarditis.

9 Ways to Prevent Heart Disease

These evidence-based strategies can support better heart health when combined with clinical advice.

1. Know Your Heart Health Numbers with Regular Testing

You cannot manage what you do not measure. Regular heart health screening can help with early detection. A healthcare professional can identify cardiovascular risks and address them before complications develop. Tests can reveal early warning signs such as high blood pressure, high cholesterol or impaired glucose metabolism.

A comprehensive heart health panel may include:

• Total Cholesterol, HDL and LDL: Indicators of cardiovascular risk
• Triglycerides: High levels increase the risk of coronary artery disease
• Blood Glucose: Elevated levels can indicate prediabetes or diabetes
• Electrolytes and Kidney Function: Essential for maintaining normal blood pressure and fluid balance

Each test should be reviewed by a doctor, providing a clinically actionable overview of cardiovascular risk.

2. Keep Your Blood Pressure in Check

High blood pressure (hypertension) is one of the most common and serious risk factors for heart disease. When blood pressure remains high, it forces the heart to work harder and can damage arteries over time. You should see your healthcare professional if your blood pressure is consistently above 140/90 mmHg when measured in clinic. Ideally, it should remain below 120/80 mmHg to minimise risk.

You can lower blood pressure naturally by:

• Limiting salt intake: aim for less than 2,000 mg of sodium daily (about 5 grams of salt or one teaspoon)
• Staying active: at least 30 minutes of brisk walking five times per week
• Eating potassium-rich foods: bananas, leafy greens and beans help balance sodium
• Managing stress: meditation, breathing exercises or yoga can help regulate pressure

Everlab’s Electrolyte and Kidney Function Panel can assist in monitoring sodium and potassium balance for individuals at risk.

3. Manage Cholesterol Levels

Cholesterol is necessary for healthy cell and hormone function. Problems arise when there is too much LDL (“bad”) cholesterol and not enough HDL (“good”) cholesterol. Excess LDL can build up in the arteries, forming plaques that restrict blood flow.

A lipid profile measures total cholesterol, HDL, LDL and triglycerides to help assess cardiovascular risk.

Heart-healthy habits to improve cholesterol include:

• Choosing healthy fats such as olive oil, nuts and avocados instead of butter or fried foods
• Increasing soluble fibre from oats, beans and fruit to lower LDL
• Reducing trans and saturated fats found in processed foods
• Adding omega-3-rich fish such as salmon or sardines twice weekly

4. Eat for a Healthy Heart

Diet strongly influences blood pressure, cholesterol and blood sugar. Adopting a heart-healthy diet can significantly improve cardiovascular wellbeing.

Focus on:

• Whole grains, fruits, vegetables, legumes and lean protein
• Limiting saturated and trans fats, choosing healthy fats like olive oil and nuts
• Reducing red and processed meats and sugary drinks
• Limiting salt and added sugars that raise blood pressure and inflammation
• Choosing low-fat dairy and lean protein sources
• Drinking plenty of water and reducing sugary beverages

Studies show that a Mediterranean-style diet is associated with lower cardiovascular risk. Even small changes, such as replacing white bread with whole grain, can add up to measurable benefits.

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5. Maintain a Healthy Body Weight

Excess body fat, particularly around the waist, increases the risk of metabolic syndrome — a cluster of conditions including high blood pressure, high cholesterol and high blood sugar. Losing as little as 5–10 per cent of body weight can substantially reduce cardiovascular and metabolic risk. While BMI offers a general guide, pairing it with a DEXA body composition scan provides a clearer view of fat distribution and metabolic health.

Maintain a healthy weight by:

• Eating smaller, balanced meals
• Tracking your BMI and aiming for 18.5–24.9
• Engaging in regular aerobic and resistance exercise
• Prioritising whole foods over refined carbohydrates

It is also helpful to monitor glucose and insulin sensitivity for better metabolic and cardiovascular control.

6. Stay Physically Active

Exercise strengthens the heart, keeps blood vessels flexible and supports healthy weight. It also improves mood and sleep.

Adults should aim for 2.5–5 hours of moderate-intensity activity (such as brisk walking or cycling) or 1.25–2.5 hours of vigorous-intensity exercise (such as running or HIIT) each week, plus strength training twice weekly.

If exercise feels challenging, start small. Even 10 minutes of movement several times a day can make a difference.

7. Manage Stress and Support Mental Health

Chronic stress triggers hormonal changes that can raise blood pressure, inflammation and cholesterol. Over time this places strain on the cardiovascular system.

To manage stress:

• Practise mindfulness or deep breathing
• Spend time in nature
• Seek social support from friends or loved ones
• Prioritise enjoyable activities and rest

8. Stop Smoking and Limit Alcohol

Smoking damages blood vessels, reduces oxygen in the blood and increases clot risk, raising the likelihood of heart attack and stroke. Quitting smoking is one of the most powerful steps to improve heart health. There is no safe level of smoking — even a few cigarettes a day can cause arterial damage.

Regarding alcohol, the National Health and Medical Research Council (NHMRC) advises that to reduce the risk of harm, adults should consume no more than 10 standard drinks per week and no more than four on any one day.

Reducing or quitting smoking and moderating alcohol intake can improve blood pressure, cholesterol and circulation.

9. Prioritise Quality Sleep

Poor sleep increases stress hormones, blood sugar and blood pressure, all key risk factors for cardiovascular disease. People who sleep fewer than six hours per night have a higher risk of developing heart disease. Adults should aim for seven to nine hours of quality sleep each night.

Better sleep habits include:

• Keeping a consistent bedtime
• Limiting caffeine after midday
• Avoiding screens at least one hour before bed
• Creating a cool, dark and quiet environment

Final Thoughts: Small Steps, Big Impact

Heart disease prevention is not about perfection; it is about consistent, sustainable lifestyle choices. Every small step - from eating more vegetables to taking an evening walk - strengthens your heart and supports long-term wellbeing.

You do not need to wait for symptoms to take action. With Everlab’s Heart Health Tests, you can better understand your cardiovascular profile, share results with your GP and plan evidence-based steps toward improved heart health.

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Disclaimer:

‍This information is general in nature and is not a substitute for medical advice. Always consult a qualified healthcare professional before starting new health routines or diagnostic testing. Everlab’s Heart Health Tests are reviewed by registered doctors and designed to support, not replace, standard clinical care.

Sources

1. Heart Foundation - Keep your heart healthy
2. National Library of Medicine - Lifestyle Strategies for Risk Factor Reduction, Prevention, and Treatment of Cardiovascular Disease
3. National Library of Medicine - Sleep is Essential for Cardiovascular Health‍