Heart Health Checklist: 7 Habits That Truly Work for Australian Lifestyle

• byBudgetpolicy
• 2025-07-29

The dreamy Australian life is surely intriguing; however, it comes with a price. The price of your health! The good news is that you have control over it. You can choose to be mindful and avoid indulging in activities that compromise your health, especially your heart health. 
Our heart is the engine that keeps our entire body going. Therefore, if the heart is not taken care of, it can lead to the collapse of our entire system (body). None of us would want that. So, in this blog, we will address common Australian lifestyle habits that are deteriorating your heart over time; we will then discuss forming new, healing habits to take care of our heart.

Australian Lifestyle Habits Literally Costing Your Heart
Sedentary/Inactive lifestyle- Most individuals in Australia are in long-sitting jobs. Apart from the sedentary work hours, which involve little to absolutely no movement at all, post-work hours are no exception either. Leisure time is often just as inactive. Individuals prefer to spend time doomscrolling, gaming, watching TV, or simply being a couch potato. This lifestyle often leads to obesity and cardiovascular diseases thereafter. Sitting jobs are fine as long as you make sure to indulge in physical activities alongside.

Stress and busy culture- The fast-paced life in Australia, especially in cities, leads to a terrible work-life balance. Individuals end up neglecting their mental health. This continuous neglect leads to chronic stress, spiking blood pressure (BP), inflammation, and cholesterol levels.

High consumption of processed, fatty, and sugary foods- The busy lifestyle makes fast food options seem convenient. Grabbing foods like meat, sausage, chips, burgers, soft drinks and packaged food on the go might feel easy, but this convenience comes at a cost too - obesity, type 2 diabetes, high BP, and risk of heart diseases. 

The BBQ culture of Australia adds to the consumption of fatty meats, sausages and processed sauces. 

Irregular sleep patterns- Irregular work shifts and high screen time result in poor sleep hygiene. This can lead to problems like high BP and heart rhythm disorders. 
Alcohol consumption and smoking- Australia has a strong drinking culture. While excessive and binge drinking can lead to high BP, heart failure, and stroke, smoking or even vaping causes harm to the heart and blood vessels. 

7 Habits/Changes Your Heart Will Thank You For
Maintain a healthy weight- Obesity multiplies the risk of heart-related diseases, heart attacks, and even strokes. Maintaining a healthy weight keeps them at bay.

Following a heart-healthy diet- Maintain a balanced, healthy diet that is good for your heart health. Include fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting saturated and trans fats, sodium, and added sugars.
Stay active- Break out of your sedentary lifestyle and indulge in regular exercise. You can take up activities that interest you - long walks, badminton, basketball, or any other activity.

Quit Smoking- Smoking is one of the most damaging habits for your heart and overall health. Refrain from it at all costs.
Avoid tobacco and limit alcohol consumption- Occasional and mindful drinking is one thing, but do not indulge in excessive or binge drinking. 

Prioritise sleep- Set a time by which you wind up all your chores and prepare for rest. Get a good 7-8 hours of sleep. You can also create a calming bedtime routine - such as avoiding screens for at least 30 minutes before bed, journaling, or a foot massage. Stick to this routine. Over time, your brain will start associating these with sleep.

Manage stress- Practice relaxation techniques like deep breathing, mindfulness, meditation, and prioritise your mental health. 

Bonus Tips
Start with realistic goals like regularising your salt intake. If you are someone who drinks, say every alternate day, start by limiting it to 3 days a week, followed by slowly sticking to once a week and so on. 
Do not forget to get regular health check-ups done. We often disregard or overlook the benefits of early diagnosis: 
Health issues like high blood pressure, cholesterol, or blood sugar often show no symptoms initially. However, health check-ups can help detect and regulate them in time, reducing the chances of them turning into something major like a stroke.
Early detection of fatty liver, pre-diabetes, etc., can often be reversed with lifestyle changes, preventing them from progressing into a full-blown disease.

BMI, weight, blood pressure, and blood reports help you understand how your body is changing over time.
In case a serious issue ever comes up in these check-ups, getting the needed medical support timely often proves to be beneficial.

On top of all, there’s no better peace of mind than seeing your reports come out all normal.
Worried about the cost of these check-ups? If you are a student or a visitor in Australia, your OSHC or OVHC might help cover the costs of regular check-ups. Not only do these health insurance plans cover regular check-ups, but they might even help with treatment costs in case of a diagnosis. 
Various providers like NIB, Bupa, Medibank, AHM, Allianz Care, and AIA offer basic and comprehensive covers. If your basic plan does not meet all your needs, you can choose to switch to a comprehensive one at any time.