Why heart health is the key to healthy ageing

Published August 2025 | 6 min read
Expert contributor: Associate Professor Nikki Bart, cardiologist, Victor Chang Cardiac Research Institute
Words by Lucy E Cousins

Adopting a heart-friendly lifestyle can help you live longer. Learn how diet, exercise, connection and regular heart checks can support healthy ageing.

Getting older is a natural part of life, and while we can’t stop our body from ageing, we can help ourselves live longer, healthier lives by adopting a heart-friendly lifestyle, says Associate Professor Nikki Bart, a cardiologist from the Victor Chang Cardiac Research Institute.

“We should all be focusing on our heart health early in our lives – even in our 20s,” she explains. “Prevention is always going to be better than a cure.”

Why is heart health so important to ageing?

The cardiovascular system (which includes the heart, blood vessels and blood) is directly related to our overall health and wellbeing at every stage of our life. As we age, our heart and blood vessels undergo certain changes that can increase our risk of cardiovascular-related conditions, like heart disease, stroke and heart failure.

In Australia, it’s estimated 1.3 million adults are living with one or more conditions related to heart, stroke and vascular disease. The leading cause of death among Aussies is ischaemic heart disease (a condition in which the heart is starved of oxygen due to a reduced blood supply), with dementia a close second. A Melbourne-led study has also found sudden cardiac arrest is under-recognised in younger Australians under 50.

Living a heart-healthy lifestyle can help reduce the risk of developing – and dying from – these cardiovascular diseases and can promote healthy ageing, says Assoc Prof Bart.

“We've found patients who address their cardiovascular health, particularly in the form of prevention, even those with accelerated ageing, do much, much better as they grow older,” she explains.

And the benefits aren’t just physical. Adopting a heart-healthy lifestyle can help keep you mentally sharp as well, with research suggesting it can stave off depression and anxiety, and support brain function. Another study found a heart-friendly lifestyle could also help promote longevity and quality of life.

How to live a heart-healthy lifestyle

When it comes to looking after your heart, Assoc Prof Bart recommends adopting healthy heart habits. Whether you’re in your 20s, 30s, 40s or beyond, the sooner you start, the sooner your heart will benefit, she says.

1. Eat like you live in the Mediterranean

What we eat plays a major role in heart health, says Assoc Prof Bart, so try to consume heart-healthy foods.

“Aim for a trolley filled with all kinds of fruits, vegetables and whole foods – avoiding packaged, highly processed foods typically found in the middle aisles,” she adds.

One recommended model to follow is the Mediterranean diet, which is proven to improve heart health and longevity. This is a diet rich in:

• oily fish
• legumes
• nuts and seeds
• vegetables
• whole grains
• healthy fats like olive oil.

Plus, a Mediterranean diet includes moderate amounts of poultry, eggs, dairy and limited amounts of red meat, processed foods and sugar.

For recipe ideas and more on heart-healthy food, eligible HCF members with hospital cover who meet other criteria^* can access the evidence-based CSIRO Total Wellbeing Diet, which combines a higher-protein, low-GI eating plan with proven tools to help improve habits and create heart-healthy positive behaviours. Eligible members can also access a 20% discount on the program with eligible extras cover or through HCF Thank You^*.

2. Exercise regularly

Exercise is the magic pill, says Assoc Prof Bart, who explains that it’s beneficial for your heart health, helps manage your weight and overall physical ability, and protects against some of the ageing processes. If you haven’t exercised for a while, don’t worry – any movement is better than none.

“There are even benefits of just going for a walk,” she says. “Moderate walking – meaning it becomes slightly difficult to hold a conversation – has been shown to have heart benefits.”

Then, when you feel yourself getting fitter, try building in other heart-friendly forms of exercise, like:

• swimming
• bike riding
• dancing
• weight training.

Australian Government guidelines suggest Aussies over the age of 18 should aim to do 2.5 to five hours of moderate intensity physical activity (e.g. a brisk walk or swimming) or 1.25 to 2.5 hours of vigorous intensity physical activity (e.g. jogging or group sports) – or an equivalent combination of moderate and vigorous activities – each week.

Need help staying on track with your exercise goals? The HCF Healthful app gives you access to a personalised Health Score, evidence-based health programs, real-time health and wellbeing tracking, goal setting and a 24/7 digital coach^{^}.

3. Focus on sleep quality

In our very busy, plugged-in lives, we're getting less and less sleep, says Assoc Prof Bart, yet it offers so many benefits, especially for our heart health. Too little or too much sleep, poor-quality sleep and sleeping disorders are all risk factors for cardiovascular disease.

“We know eating well, reducing caffeine intake and exercise are great for sleep, but don’t forget good sleep hygiene is important as well,” she explains.

To improve your sleep quality, Assoc Prof Bart suggests:

• following a nightly wind-down routine (like stretching, reading a book, guided meditation)
• disconnecting from technology for at least 30 minutes before bedtime
• setting up a cool, dark, quiet room for sleeping – aim for around 18 to 20°C.

To identify sleep issues or to improve your sleep and overall wellbeing, eligible HCF members⁺ can get a free 12-month subscription to the Sleepfit app.

4. Use deep breathing to manage stress

Chronic stress isn’t great for your heart health, says Assoc Prof Bart, but incorporating healthy lifestyle habits to reduce your stress levels can help. Evidence-backed ways to do this include:

• Yoga: Good for your body and mind, yoga is an effective way to reduce stress.
• Progressive muscle relaxation: A relaxation technique where you tense, hold and release different muscles around your body. This has been shown to reduce stress and improve overall wellbeing.
• Box breathing: This deep-breathing technique (also known as four square breathing), where you inhale for a count of four and exhale for a count of four, has been shown to enhance mood and lower your heart rate.
   

5. Manage blood pressure by connecting with others

As we get older, we're more likely to have high blood pressure, says Assoc Prof Bart – though it can occur at any age. As well as quitting smoking and reducing alcohol, she recommends the following:

• Seeking out connection: Building a community around you and fostering connections with others has been shown to reduce stress and lower blood pressure. Consider joining a sports team, book club or art class – or simply talk to your neighbours on a regular basis.
• Meditation and mindfulness: Whether self-led or guided, meditation and mindfulness can lower stress levels and blood pressure if practised consistently.

6. Schedule regular heart checks

One of the most effective ways to monitor our heart health is through heart checks, says Assoc Prof Bart.

“Heart checks look for what we call ‘modifiable risk factors’, like our blood pressure,” she explains. “Knowing these numbers means we can then address them and hopefully reduce your chance of having a heart attack or stroke in the future.”

Heart health checks are recommended for Australians over 45, though some people should book a check sooner: from age 35 if you have diabetes and from age 30 if you’re of Aboriginal or Torres Strait Islander descent. If you have a family history of heart disease and that family member was diagnosed at a young age, then you might also need your heart health checks earlier, adds Assoc Prof Bart.

For more on heart-friendly living, see HCF’s Heart Health video series.

Free heart and diabetes health checks

Through our partnership with Victor Chang, eligible members^# 18 years and older can get a free HCF Heart and Diabetes Health Check at certain times of the year and at certain locations. In addition, eligible HCF members^** can access the Cardihab trial, a digital, home-based cardiac prevention program that helps you manage your health when you’re at risk of heart disease or heart conditions.