Heart disease is the leading cause of death in Australia, claiming the life of one person every 18 minutes, and it’s seniors who are most at risk.

According to the Australian Institute of Health and Welfare, there are a staggering 1.2 million adults in Australia living with one or more conditions related to their heart or vascular health, and more than four in five cardiovascular disease hospitalisations during the 2017-18 period occurred in those aged 55 and over.

Meanwhile, according to the Heart Foundation, heart disease kills an average of 79 Australians a day and someone is hospitalised for heart disease every 80 seconds. This high percentage of heart disease is primarily related to high blood pressure and high cholesterol – both of which are associated with obesity.

These statistics may sound alarming, especially considering Australia is a developed country and we have access to high-quality medical care and an abundance of fresh produce to keep us healthy. But the good news is: heart disease can largely be prevented by making simple lifestyle changes.

Ditching cigarettes, getting enough sleep, eating a variety of nutritious foods and keeping up a regular exercise regime are the first adjustments to make, with various studies and experts claiming these four factors can make a world of difference to your heart health.

Switching to a Mediterranean diet is an easy first step, according to Dr Ross Walker, with the diet’s combination of fresh fruit, vegetables, olive oil, beans, wheat and rice, and limited red meats and poultry offering a wealth of health benefits. Meanwhile, studies have shown that incorporating more plant-based foods into your daily consumption, such as tofu, quinoa, mushrooms, chickpeas and beans, could also prove effective.

“Other vegetables that have an excellent source of protein are artichokes, asparagus, broccoli, Brussels sprouts, collards, corn, potatoes, peppers, spinach, sweet potatoes and turnip greens,” Walker said.

Walker also recommends incorporating supplements into your daily diet, as they can provide you with extra nutrients when you’re missing key vitamins and minerals, or when certain health conditions such as cancer, diabetes or hypertension, trigger a deficiency.

Ubiquinol, the active form of Coenzyme Q10 (CoQ10), promotes and helps maintain a healthy heart. CoQ10 can be purchased in supplement form, or consumed through foods such as broccoli, citrus fruits, nuts, tuna, salmon, trout, pork, chicken and avocado.

Glucosamine supplements could also have positive effects on heart health, according to an international study. You may already be taking it for joint pain, but researchers now believe people who use it regularly reduce their risk of cardiovascular disease by 15 per cent as well. They analysed data from the UK Biobank study – a large population-based study of half a million British men and women – and found glucosamine use may prevent major cardiovascular events including coronary heart disease and stroke.

Meanwhile, studies have also found that omega-3 fatty acids can lower blood pressure by reducing inflammation throughout the body that could otherwise damage your blood vessels and lead to heart disease or stroke. To reduce the risk of heart disease, the Heart Foundation recommends consuming two to three 150g serves of oily fish every week. Meanwhile, Australia’s National Health and Medical Research Council suggests a daily omega-3 intake of 610mg per day for men and 430mg per day for women.

You can purchase a range of supplements to support your heart health, including CoQ10, glucosamine and fish oil (which is filled with omega-3) on the Sassy Marketplace.

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IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.