Providing cardiology services and cardiac care since 1983.

Healthy lifestyle: Recommended lifestyle changes

[Source –]

Weight management
Dietary factors

Weight management

Obesity is a risk factor for hypertension, stroke, heart disease and diabetes. Excess weight puts extra strain on the heart, which makes it harder for the heart to pump oxygen to tissues of the body.

Losing weight can help you feel better and help your heart function better, too. Some general weight-loss tips are to avoid high-calorie foods, reduce portion sizes, and avoid fats, oils and sugars.

Dietary factors

Key recommendations for a heart-healthy include:

> Eat a balanced diet with plenty of high-fibre foods such as fruits, vegetables, legumes, whole grains and nuts.
> Eat fish (especially oily fish, like salmon and trout) at least twice a week. Oily fish is high in omega-3 fatty acids, which help lower the risk of death from heart disease.
> Choose fat-free or low-fat dairy products.
> Limit daily consumption of foods high in saturated fats and cholesterol, such as red meat, shellfish and egg yolks.
> Restrict your salt intake to 1500 mg a day.
> Consume only a moderate amount of caffeine per day, no more than two cups of coffee.
> If you drink alcohol, do so in moderation. This means no more than one drink per day for women and one to two drinks per day for men.
> Exercise regularly (at least 30 minutes a day).


Smoking is bad for your heart as well as your lungs. Cigarette smoke contains carbon monoxide. which interferes with your body’s oxygen carrying ability, and is a risk factor for coronary artery disease and heart failure.


Alcohol can depress the contraction function of the heart. If you choose to drink alcohol, you should consume no more than one drink per day. One drink is equivalent to one glass of beer or wine, or a mixed drink containing no more than 30mL of alcohol. In more serious situations of heart failure, you should avoid alcohol altogether.


It’s important to take time to control the amount of stress and activity in your life. Listen to your body’s signals and stop activities that make you feel unwell.

Password Reset
Please enter your e-mail address. You will receive a new password via e-mail.

An important message to our patients and referrers regarding COVID-19


Sydney Cardiology is continuing to closely monitor the information provided by the Australian Health Department and the NSW Health Department with regard to the current coronavirus (COVID-19) situation.

During this time of uncertainty Sydney Cardiology has implemented strict hygiene controls for all our staff and patients to ensure your safety whilst attending our clinics. We have implemented social distancing principals and ask during this time that only scheduled patients attend appointments and that any support persons or family members wait outside the clinic unless required for mobility or interpretation assistance. In the interest of all our patients and staff you will be asked a few questions at the time of booking or when you present to one of our clinics relating to this matter.

To support our patients and referring Doctors we are offering telehealth consultations where appropriate, our Front Desk team will be able to provide
further information.

Please know we are committed to your health during this difficult time.

Doctors and Staff at Sydney Cardiology.