HEART BEATER:

We can’t turn back time, but we can stop the clock when it comes to our heart health – especially the state of our arteries. Sarah Marinos explores ways to protect your ticker.

keep your arteries in top condition

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t’s the second-biggest killer behind dementia, but many Australian women aren’t aware of the risk of cardiovascular disease – which includes heart disease and stroke.

According to the Australian Bureau of Statistics, each day, around 20 women die from heart disease – caused when fatty deposits or plaques build up in the arteries that supply blood to organs such as the heart, kidneys and brain. This affects blood flow, so organs don’t get the oxygen and nutrition they need, increasing the risk of heart attack, kidney disease or dementia.

“Women shouldn’t consider themselves immune from heart disease – it’s not only a risk for middle-aged men,” says Professor Garry Jennings, Chief Medical Advisor at the Heart Foundation.

Keeping arteries strong and flexible is important to reduce the odds of heart disease. “Blood must travel thousands of kilometres through the arteries, so it’s important that they aren’t obstructed and are elastic enough to take blood to the right places at the right time,” Professor Jennings explains.

A number of factors can cause the stiffening and blocking of our arteries: increasing age, smoking, high blood pressure, not enough physical activity, a diet high in fat or salt, and the hormonal changes that accompany menopause.

“Women’s arteries are generally less stiffening than men’s until menopause because the female sex hormones are protective. But after menopause, artery stiffness increases more rapidly in women than in men,” says Dr Rachel Climie, Research Fellow at Baker Heart and Diabetes Institute in Melbourne. “Arteries will increase in stiffness with age – that

is a normal phenomenon – but you can at least try to slow that process to protect your heart health.”

Here are the key ways to do this …

Stand up

The longer you sit down, the more opportunity there is for blood to pool in blood vessels, including arteries. “When we sit still for too long, blood vessels don’t get the stretching they need to maintain elasticity,” says Dr Climie. Try not to sit for more than 30 minutes at a time – then stand and stretch for a minute. Set an alarm on your phone to remind you to get up.

Move it

Exercise strengthens muscles, including the heart, so it can pump blood through our arteries. “When we exercise, blood flow through our heart and arteries is elevated,” says Dr Tom Bailey, Research Fellow at

The University of Queensland. “We get a friction of blood along the artery walls and that flow and friction keeps arteries healthy.” Mix aerobic exercise such as brisk walking, jogging, cycling or swimming with a weekly highintensity work-out where you exercise hard for two to four minutes, rest, exercise again, and rest. Resistance training like lifting weights, yoga and Pilates helps to build strong muscles.

Know your numbers

High blood pressure places arteries under damaging force. “Arteries fortify themselves against that pressure by thickening and becoming less flexible,” explains Dr Melissa Farnham, a cardiovascular neuroscientist at the Heart Research Institute. “The constant pressure also damages cells within the arteries and this can lead to the development of plaques – fatty deposits that grow and can suddenly block arteries and lead to heart attack or stroke.” One in three Australians has high blood pressure. Check yours – if it’s greater than 140 over 90, see your GP.

Choose healthy fats

Healthy arteries need healthy fats. Saturated fats in processed foods like chips, biscuits and pastries contribute to bad cholesterol and the build-up of fatty plaques in arteries. “Good fats are used by the liver to make good cholesterol that helps remove plaque,” says Jane Freeman, from the Dietitians Association of Australia.

Enjoy healthy fats in fish, nuts, seeds, avocado and olive oil. “Soy also reduces bad cholesterol and is found in lentils, tofu and soy milk,” Jane says. Include about 30g of soy in your daily diet.

Sleep well

Do you wake in the morning feeling exhausted? You may have sleep apnoea – when your airways become too relaxed and temporarily collapse. This causes repeated drops in oxygen throughout the night. It’s a key cause of high blood pressure, and the risk of sleep apnoea increases at menopause. “If you’re always tired, don’t sleep well and don’t feel right in the morning, ask your GP to check you for sleep apnoea,” says Dr Farnham.

Use spices, not salt

The Heart Foundation recommends a maximum of 5 grams (a teaspoon) of salt a day, but many of us have almost double that amount. Too much salt causes high blood pressure, which damages arteries. “Instead of using salt to add flavour, use herbs and spices, lemon juice, garlic and ginger,” Jane says. “Tastebuds change every two weeks, so you’ll adapt to having less salt.”

Guard your gut

New research from the UK is investigating the effect of good gut bacteria on artery stiffness. “The research is showing that the more good gut bacteria that women have, the lower their risk of arterial stiffening,” says Dr Climie.

Gut-friendly foods include fresh vegetables, wholegrains, yoghurt, cheese, and fermented foods such as kimchi, miso, sauerkraut and low-sugar kombucha.

Book a health check

If you are aged over 45, or if you are Aboriginal or Torres Strait Islander and over 30, see your GP for a free heart health check. This will include checking blood pressure, cholesterol, blood sugar levels and your family medical history.

“You can understand any heart health risks and find out how to change your lifestyle to improve your health,” says Dr Farnham. AWW

“The more good gut bacteria that women have, the lower the risk of arterial stiffening.”