Cardiovascular disease (CVD) remains Australia’s leading cause of mortality, accounting for one in four fatalities, with a life lost every 12 minutes. Over 4.5 million Australians or 18% of the population report living with CVD. Alarmingly, 75% of adults fail to meet recommended physical activity levels whilst 12% report doing no exercise at all.
Similarly, poor diet– one that is high in saturated fats, salt, and processed foods – remains a major modifiable risk factor. Clearly, diet and exercise go hand‑in‑hand for cardiovascular health. In this article, we explore why combining both is essential.
Why cardiovascular health depends on diet and exercise
Improving cardiovascular health means addressing modifiable risk factors: diet, physical activity, weight, smoking, alcohol, cholesterol, and blood pressure.
A poor diet contributes to obesity, hypertension, and high LDL cholesterol, whilst inactivity doubles the risk of heart disease. Tackling just one risk factor has a limited impact – combining diet and exercise delivers greater preventive power.
A diet low in saturated fat and rich in whole grains, vegetables, legumes, and healthy fats (like olive oil, nuts, and oily fish) may substantially reduce the risk of coronary heart disease.
According to the Heart Foundation, regular physical activity is one of the best things you can do for your heart. The Australian guidelines recommend at least 150 minutes of moderate exercise per week, ideally in 30‑minute sessions on most days, plus resistance training twice a week.
The complementary effect of fitness and nutrition |
|
|---|---|
| Exercise helps maintain a healthy weight, improve insulin sensitivity, and lower blood pressure, cholesterol, and stress | A good diet supports optimal energy and nutrient status |
Best foods for cardiovascular health
What you put on your plate plays a big role in protecting your heart. The best foods for cardiovascular health are those that reduce inflammation, lower blood pressure, and help regulate cholesterol and blood sugar levels.
Some heart-friendly staples include:
|
Berries |
Rich in antioxidants and polyphenols that help lower blood pressure and reduce oxidative stress |
|
Oily fish |
Packed with omega-3 fatty acids that can reduce triglycerides and support healthy arteries |
|
Leafy greens |
High in nitrates and fibre to support blood flow and reduce arterial stiffness |
|
Legumes and lentils |
A plant-based protein source that helps stabilise blood sugar and improve cholesterol |
|
Extra virgin olive oil |
A staple of the Mediterranean-style diet known for its anti-inflammatory and heart-protective properties |
|
Nuts and seeds |
A good source of unsaturated fats, magnesium, and fibre, which support overall cardiovascular function |
Incorporating more of these foods alongside regular movement and tailored exercise can make a significant difference to your long-term heart health – especially when supported by a dietitian or Exercise Physiologist who understands your individual needs.
How strength training can enhance cardiovascular health
Whilst aerobic exercise like walking or cycling often takes the spotlight in heart health discussions, strength training plays a crucial and often underrated role in protecting cardiovascular health.
The Australian Physical Activity and Sedentary Behaviour Guidelines recommend that adults perform muscle-strengthening activities at least two days per week, and this applies across all age groups, including older adults and those with chronic conditions.
Why strength training matters for your heart:
|
Improves blood pressure regulation |
Resistance training has been shown to reduce both systolic and diastolic blood pressure, supporting overall heart function. |
|
Supports healthy weight and fat metabolism |
By building lean muscle mass, strength training increases resting metabolic rate, helping the body burn more calories at rest and manage body fat – key for reducing cardiovascular risk. |
|
Lowers LDL cholesterol and raises HDL cholesterol |
Combined with aerobic exercise, strength training contributes to a healthier lipid profile. |
|
Enhances insulin sensitivity |
This is especially relevant for people living with type 2 diabetes or pre-diabetes – two strong risk factors for heart disease. |
|
Reduces inflammation |
Chronic low-grade inflammation contributes to atherosclerosis (plaque build-up in arteries). Strength training helps lower inflammatory markers, indirectly supporting vascular health. |
|
Preserves independence and mobility |
For older Australians, maintaining strength means improved balance, reduced falls risk, and continued capacity to remain active. This is critical for sustaining regular physical activity and, by extension, heart health. |
What counts as strength training?
- Bodyweight exercises like squats, wall push-ups or step-ups
- Resistance bands or light dumbbells used in slow, controlled movements
- Gym machines targeting major muscle groups
- Functional exercises (e.g. carrying groceries or rising from a chair repeatedly)
Hydrotherapy for cardiovascular health
Hydrotherapy/warm water exercise is a low-impact, gentle, and heart-friendly form of physical activity that combines the cardiovascular benefits of exercise with the therapeutic properties of water.
How does Hydrotherapy benefit the heart?
|
Improves circulation |
Warm water dilates blood vessels, enhancing blood flow and reducing blood pressure. |
|
Reduces joint strain |
Buoyancy in water reduces the impact on joints, making exercise more accessible for those with arthritis, obesity. or limited mobility. |
|
Supports endurance and aerobic capacity |
Structured Hydrotherapy sessions like walking in water or aquatic aerobics can elevate heart rate safely, improving cardiovascular endurance. |
|
Lowers stress |
Immersion in warm water is linked to relaxation and reduced cortisol levels, indirectly supporting heart health by lowering stress-induced blood pressure. |
Hydrotherapy is especially helpful for:
- Older adults seeking gentle cardiovascular exercise
- Individuals recovering from cardiac events, stroke or surgery (with medical clearance)
- People living with chronic conditions like hypertension, diabetes, or obesity
- Those unable to tolerate land-based exercise due to pain, fatigue, or balance issues
A 2022 Australian study published in Physiotherapy Research International found that aquatic exercise improved cardiorespiratory fitness and functional capacity in older adults with heart conditions.
Exercise routines for heart health
When it comes to supporting cardiovascular health, consistency matters more than intensity. The most effective exercise routines for heart health combine aerobic activity, strength training, and flexibility work to improve blood flow, oxygen uptake, and overall heart function.
Here’s what a heart-smart weekly routine might look like:
|
Aerobic activity (Brisk walking, cycling, Hydrotherapy, swimming) |
Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by the Heart Foundation. |
|
Strength training |
Incorporate resistance-based sessions
twice a week to improve muscle tone, reduce fat mass, and support metabolic and cardiovascular health. |
|
Stretching and mobility work |
Practices like yoga or dynamic stretching can help regulate the nervous system, improve circulation, and aid recovery. |
Every individual is different, especially people managing chronic conditions. So, it’s best to work with a qualified Exercise Physiologist or Physiotherapist who can tailor a programme to your fitness level, health goals, and cardiovascular risk profile.
Practical tips on combining diet and exercise
|
Set realistic heart-healthy habits |
|
|
Make sustainable lifestyle changes |
|
|
Monitor progress with simple metrics |
|
By embedding both healthy eating and regular exercise into daily life, Aussies can drastically reduce their cardiovascular risk, improve quality of life, and ease the burden on the healthcare system.
Let our Allied Health Team support your heart health
Whether you’re looking to manage high blood pressure, improve cholesterol, recover from a cardiac event, or simply adopt a more heart-healthy lifestyle, our Allied Health Team is here to help.
From safe, progressive movement plans with an Exercise Physiologist, to rehabilitative care through Physiotherapy, or gentle, water-based exercise via Hydrotherapy, we offer a personalised, evidence-based approach tailored to your cardiovascular needs.
Call 1300 090 931 or use our booking form below to schedule your free consultation today.
