9 Lifestyle Changes to Lower Chronic Disease Risk — Tailored Dietetics
Chronic illnesses like diabetes, heart disease, and arthritis don’t have to be inevitable. While some risk factors, like genetics, are out of your control, there’s so much you can do to lower your risk and protect your health.
The best part? It’s not about massive changes. It’s the small, simple habits and lifestyle changes that make the most significant difference.
Let’s dive into five easy steps you can start today.
1. Eat More Whole, Plant-Based Foods for a Healthy Diet
Your diet is a powerful tool for health. The more you fill your plate with whole, plant-based foods—like vegetables, fruits, nuts, and seeds—the more you lower your risk of chronic conditions like heart disease and type 2 diabetes. Reducing animal products in your diet and focusing on plant-based foods can further support heart health and lower your risk of these conditions.
Diets like the Mediterranean or plant-based eating aren’t just effective—they’re also delicious and sustainable. A plant-based diet emphasises foods derived from plants, such as fruits, vegetables, grains, pulses, and meat substitutes, while limiting or eliminating animal products. Small tweaks to your meals can lead to big benefits. Following a plant-based diet can help lower cholesterol levels, including LDL cholesterol and total cholesterol, while raising HDL cholesterol, all of which are important for cardiovascular health. Healthy eating also supports weight loss and helps manage high cholesterol.
Easy Ideas to Try:
Swap white bread for wholegrain options.
Add an extra veggie to your lunch or dinner.
Snack on fresh fruit or a handful of nuts instead of processed snacks.
Choose foods low in trans fat to support heart health.
2. Get Moving with Physical Activity—Your Way
You don’t need a gym membership or hours to spare to enjoy the benefits of exercise. Incorporating regular physical activity into your daily routine can significantly improve heart health and cholesterol levels. A little movement each day goes a long way to strengthening your heart, managing your weight, and boosting your mood.
Australia’s guidelines recommend 150 minutes of moderate physical activity (like walking or cycling) or 75 minutes of vigorous activity each week. Start small and focus on what feels fun for you!
Easy Ideas to Try:
Take a 20-minute walk during your lunch break.
Dance around your living room to your favourite music.
Find small ways to move more—take the stairs or park further away.
Try playing sports with friends or family as a fun way to stay active.
3. Prioritise Rest and Stress Relief for Mental Health
Good sleep and stress management are essential for your overall health. Poor sleep can throw your body off balance, while stress increases your risk of illnesses like heart disease. Finding ways to rest and recharge can make a big difference.
Easy Ideas to Try:
Set a regular bedtime and aim for 7–9 hours of sleep each night.
Practice deep breathing or try mindfulness apps.
Replace stress habits with healthy ones—like journaling, walking, or chatting with a friend.
4. Quitting Smoking and Cutting Back on Alcohol
Few things harm your health more than smoking or excessive drinking. If you choose to drink alcohol, it's important to do so in moderation, as excessive consumption can increase your risk of high blood pressure, heart disease, and other chronic illnesses. Cutting back—or quitting entirely—can dramatically lower your risk of cancer, heart disease, and other chronic illnesses.
Easy Ideas to Try:
Reach out to Quitline (13 78 48) for free, confidential support.
Start with alcohol-free days each week to reduce your intake.
Experiment with healthier swaps like herbal tea or sparkling water.
5. Stay on Top of Health Check-Ups
When making lifestyle changes, we know now that prevention is powerful. Regular check-ups help detect potential health issues early, so you can tackle them before they grow into bigger problems. Ensure regular screenings and monitoring to support heart and blood health.
Easy Ideas to Try:
Schedule an annual check-up with your GP.
Monitor key health markers like blood pressure or cholesterol.
Look for free health screenings in your local community.
Discuss other aspects of your health, such as lifestyle and overall well-being, with your doctor during check-ups
6. Don’t Forget to Hydrate
Staying hydrated is one of the simplest ways to support your heart health, mental health, and overall well-being. Even mild dehydration can leave you feeling tired, give you headaches, and make it harder to focus, affecting your quality of life and daily routine.
Aim for at least eight glasses of water a day, but remember your needs may increase if you’re physically active or in a hot climate. Try to limit sugary drinks and too much caffeine, as these can actually reduce your hydration levels. Including plenty of fruits and vegetables in your healthy diet is another great way to boost your hydration naturally.
Making hydration a healthy habit can help you feel more energised, think more clearly, and support your body’s essential functions—so keep that water bottle handy!
7. Keep Your Blood Pressure in Check
High blood pressure is a silent but serious risk factor for heart disease and other cardiovascular diseases. Regularly checking your blood pressure is a simple way to stay on top of your health and catch any issues early.
Positive lifestyle changes like being more physically active, managing stress, and reducing sodium in your diet can make a big difference in lowering blood pressure.
Focus on a balanced diet that includes whole grains, low-fat dairy products, and foods rich in potassium—these choices help support healthy blood pressure levels.
If you already have high blood pressure, work closely with your health care professional to create a plan that fits your needs. Regular monitoring and healthy habits can help you avoid serious health problems and keep your heart strong.
8. Know the Risks: Heart Failure and Chronic Disease
Heart failure is a serious health condition that can increase your risk of other chronic diseases and cardiovascular risk factors. Unhealthy behaviors like smoking, drinking too much alcohol, and eating a diet high in saturated fat or trans fats can all raise your risk.
The good news? Positive lifestyle changes—such as quitting smoking, eating healthier, and staying physically active—can help protect your heart and lower your risk of heart failure and chronic disease. If you have a family member with heart failure or chronic disease, you may be at increased risk, so it’s even more important to make healthy lifestyle choices and work with your health care professional to manage your health.
Primary prevention is key: make healthy habits part of your everyday life to support your heart and overall well-being.
9. Overcoming Barriers to Change
Making lifestyle changes isn’t always easy, but you don’t have to do it alone. Professional support and joining a support group can help you stay motivated and overcome common barriers to change.
Start by identifying any negative thoughts or unhealthy behaviours that might be holding you back. Replace them with positive lifestyle changes and healthy habits, and remember to set achievable goals—celebrating your progress along the way can boost your motivation and self-esteem.
If you experience setbacks, don’t be discouraged.
Every step forward counts, and learning from challenges is part of the behaviour change process. Making lifestyle changes is a journey, not a race—focus on building a positive lifestyle that supports your heart health and overall well-being, one day at a time.
Why Small Changes Add Up
Improving your health doesn’t mean flipping your life upside down. It’s about small, consistent actions that work for you. By adopting healthier habits and sticking to a new routine, you can achieve lasting improvements in your health and well-being. Each positive step you take—no matter how small—brings you closer to better health and more energy for the things you love.
Lena Anson-Smith, Nutritionist & Dietitian | Women’s Energy, Gut & Hormonal Health
She helps women improve energy, digestion, and hormonal balance through Mediterranean-inspired habits and longer consultations that uncover what’s really going on.
Lena offers practical tools and real-life strategies that support lasting change, with a special interest in perimenopause and healthy ageing.
Want to feel more energised, clear, and confident in your body?
One-on-one personalised support is just a step away—The Guided Package is designed to help you take small steps that lead to big changes.
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