A Guide to Protecting Your Heart Health: Key takeaways and useful information from our recent Dare to Care event.

High blood pressure (hypertension) is often called the “silent killer” because it typically has no symptoms, yet it’s the greatest risk factor for Australia’s top three killers — coronary heart disease, stroke, and dementia.

This quiet threat sneaks up on 1 in 3 Australians, but only half of them know about it, and only a third have it under control.

Fortunately, managing your blood pressure (BP) is possible. With a few lifestyle changes and regular monitoring, you can make meaningful strides towards better heart health.

Here are some key tips to help you get started.

1. Know Your Numbers

Understanding your blood pressure readings—both systolic (the top number) and diastolic (the bottom number)—is the first step. Regular monitoring is key. By keeping track of your blood pressure numbers, you can work with your healthcare team to make informed decisions and detect any changes early on.

2. Small Reductions, Big Results

Did you know that reducing your systolic blood pressure by just 10 points (mmHg) can lower your relative risk of major cardiovascular events by 20%? Even small improvements in your blood pressure can have a major impact on your long-term health.

3. Lifestyle Is Your Best Medicine

A healthy lifestyle is the most effective way to manage blood pressure. Thirty minutes of physical activity most days of the week can reduce your systolic blood pressure by 2.5–4 mmHg. Adopting a healthier diet can help you reach this 10-point reduction even faster. It’s an easy, cost-effective approach that offers enormous benefits for your heart and wellbeing.

4. Get a Heart Health Check

Book in a Heart Health Check with your GP. This 20-minute assessment evaluates your risk of heart attack or stroke over the next five years.

5. Monitor Blood Pressure Regularly

There are a few options to monitor your blood pressure (at home, at healthcare provider or 24-hr monitoring) but it is important to ensure that a validated BP monitor is used. 24-hr monitoring can show how your blood pressure changes across day and night and help your health provider understand when and why your blood pressure goes up and down. Read the Heart Foundation’s resources on Blood Pressure Monitoring at Home.

6. Get an Accurate Reading with 7 Simple Steps

For reliable results, follow these tips: place the cuff on a bare arm, keep your arm at heart level, avoid talking, empty your bladder beforehand, sit with your back supported, keep legs uncrossed, and support your feet. For more guidance, visit the Heart Foundation’s webpage, Blood Pressure and Your Heart.

7. Make Lifestyle Changes that Matter

Combining the five core lifestyle adjustments—maintaining a healthy weight, eating a balanced diet, limiting salt, exercising regularly, and moderating alcohol—can effectively lower blood pressure. Click here to find out more.

8. Managing weight is important

You may consider discussing options like GLP1 medications (e.g. Ozempic) with your doctor, If you opt for one of these new alternatives, focus on maintaining lean muscle mass with strength training and the right nutrition.

Consult an Exercise Physiologist if you are considering a prescription of GLP1/2 weight loss drugs, and watch this interview between CCA’s co-founder Katie Stewart and Rob Newton, Professor of Exercise Medicine and Deputy Director of Edith Cowan University’s Exercise Medicine Research Institute.

8. Take Medications Regularly

If prescribed blood pressure medications, consistency is key. If your current medication isn’t effective or causes side effects, talk to your doctor about options like combination therapy or alternative treatments for resistant hypertension, such as renal denervation.

9. Stay Informed About New Treatments

Exciting clinical trials are underway in Australia, including research on Zilebesiran, a new injectable blood pressure medication for individuals at higher cardiovascular risk. If successful, this could be available within five years, offering another option for hypertension management.

10. Volunteer for Hypertension Research

The Dobney Hypertension Centre, led by Professor Markus Schlaich, offers opportunities to participate in free clinical trials. By volunteering, you can support groundbreaking research that could improve blood pressure management for everyone. For more information, contact their research team at (08) 9224 0209 or email dobneyhypertensioncentre@uwa.edu.au

11. Build a Supportive Healthcare Network

Develop a team of professionals who understand your unique health needs. Include your GP, specialists, exercise physiologist, physiotherapist, pharmacist, and nutritionist to ensure you receive comprehensive support and tailored guidance.

12. Be a Multiplier: Share Your Knowledge

Encourage your friends and family to learn about hypertension management. By helping to increase awareness, you’re supporting the National Hypertension Roadmap, which aims to improve blood pressure control rates in Australia from 32% to 70% by 2030.

Ready to take control of your blood pressure with our expert support?

At Chronic Care Australia, we’re here to help you manage your blood pressure effectively. Our clinically validated exercise medicine and personalised prescription system has successfully treated and managed blood pressure for many people. Contact us today to learn more about our approach to improving heart health. Phone us at (08) 9385 1430 or email admin@chroniccare.com.au