Did you know that one in 21 Kiwis is affected by heart disease? 

And that one of us dies from a related condition every 90 minutes?

Cardiovascular disease (CVD) is the lead­ing cause of death world­wide. And rates keep increasing. Sadly, the most common causes are lifestyle factors. 

In fact, around 80% of cardiovascular disease - including heart attacks and stroke - can be prevented simply by changing a few everyday habits.  

Heart disease is often called the "silent killer" because many people may not experience noticeable symptoms until something serious happens, like a heart attack. It’s estimated that around 350,000 New Zealanders don’t even know they have high blood pressure, which is one of the biggest risk factors for heart disease. 

Here’s what you need to know about preventing cardiovascular disease (and no, you don’t have to eat like a rabbit!)

Why cardiovascular health matters

If you have a heart condition or you’re at risk of heart disease, your doctor has probably already told you to change your diet and lifestyle. And for good reason! Thousands of studies have shown that the risk of heart disease can be significantly reduced by exercising regularly, eating a healthy diet, and not smoking.

But change isn’t easy. Giving up your favourite foods or starting an exercise routine - especially if you’re unfit or you have a busy schedule - can feel overwhelming. It’s even harder when those around you share the same unhealthy habits.

Here’s how to support your cardiovascular health in a few easy steps. 

Eat for your heart

Everything you put into your body will impact your health. The better you eat, the better your heart functions!

If you don’t know what a healthy diet looks like, check out the DASH diet and the Mediterranean diet. Both are backed by clinical research for their benefits in supporting heart health. Here’s how they work. 

DASH (Dietary Approach to Stop Hypertension)

The DASH diet was named “Best Heart-Healthy Diet” and “Best Diet for High Blood Pressure” by U.S. News & World Report in 2025. It requires no special foods: just simple nutritional goals.

• Eat several servings of fresh vegetables, fruits, and whole grains

• Eat a few servings of fish, poultry, beans, nuts, fat-free or low-fat dairy products, and vegetable oils

• Limit foods that are high in saturated fat, such as fatty beef or chicken, full-fat dairy products, and oils such as coconut, palm/palm kernel

• Limit sugar-sweetened beverages and sweets

The Mediterranean diet is very similar, but it also encourages plenty of olive oil, nuts, and fish.

• Limit saturated fats and ultra-processed foods, especially packaged snacks, sweets, and meals.

• Reduce salt intake. 

• Increase fibre-rich foods, such as wholegrains, fruit, root vegetables, legumes, nuts, and seeds. 

Move more, sit less

Regular exercise has been proven to reduce the risk of cardiovascular disease. Being active helps to lower blood pressure and resting heart rate, reduce systemic inflammation, balance blood sugar, and improve cholesterol levels.

Studies show that you can improve your heart health with just 150 minutes of moderate aerobic activity per week. That’s only 21 minutes per day! Aerobic activity is any kind of exercise that increases your heart rate and gets you puffing a little (you should still be able to talk, but not sing!)

Some examples of aerobic activity include:

• Walking briskly 

• Cycling on a relatively flat road

• Water aerobics

• Gardening

• Indoor swimming 

• Hiking

• Rollerblading

It’s best to spread exercise out over the days of the week, as this not only reduces risk of injury but improves blood sugar levels. 

Strength training - like lifting weights and doing lunges - is also great for improving muscle tone and metabolic function. A combination of both aerobic exercise and weight training has the most significant benefits for improving overall cardiovascular health and reducing the risk of complications.

Support from supplements

There’s no ‘magic bullet’ when it comes to preventing cardiovascular disease, but there are some important nutrients that have been shown to support heart health. 

• Omega-3
  Omega-3 fatty acids are a type of polyunsaturated fat sourced from fish like salmon, sardines, and trout. These ‘good fats’ support healthy cholesterol levels, arteries, and circulation. Eating fatty fish a few times per week has been shown to support healthy heart function. If you’re not a fan of fish, there are dozens of quality omega-3 supplements in store and online. Try the ever-popular Good Health Omega 3 Fish Oil 1500mg capsules or the easy-to-swallow Blackmores Omega Mini Double Concentrate capsules. 

• Coenzyme Q10
  CoQ10 is a nutrient and potent antioxidant. It’s present in every cell in the body and plays a vital role in protecting heart cells from damage caused by harmful free radicals. Research suggests that CoQ10 can support blood vessel function and healthy blood pressure. Check out Sanderson Premium CoQ10 400mg (one of the most potent formulations available in New Zealand!) or GO Healthy GO Co-Q10 400mg 1-A-Day, which contains Vitamin B6 and Vitamin D3 for added support.

• Magnesium
  Magnesium plays a major role in heart health by supporting heart contraction and how electrical signals move through the heart. It does this by working with key minerals such as potassium and calcium. Magnesium also supports healthy blood vessels and blood pressure. Clinicians Magnesium contains the well-absorbed magnesium aspartate to support cardiovascular function, muscles, sleep and relaxation. 

• Plant sterols
  Phytosterols are a special compound from plants that support healthy cholesterol levels by competing with cholesterol for absorption in the gut. Lecithin, which also comes from plants, supports healthy breakdown of fat, preventing its absorption and potentially supporting healthy cholesterol balance. GO Healthy Cholesterol Support contains plant sterols, Lecithin and Co-Enzyme Q10 to support ongoing cholesterol and heart health. 

Remember: supplements are much more effective when used in combination with a healthy diet and regular exercise! 

Looking after your heart is all about making small, sustainable changes. Focus on progress and long-term habits, and be sure to check in with your GP if you’re unsure where to begin. For the rest, visit your local Bargain Chemist! 

Always read the label and use as directed. If symptoms persist see your healthcare professional.