The prevention of heart disease may be easier than you think; all you need to do is make an effort to change some lifestyle choices which may be increasing your risk.

There are several factors which can increase your risk of developing cardiovascular disease which can include obesity, high cholesterol, high blood pressure, lack of exercise and a family history. Although we can’t change our family genetics which have been linked to some disease we can still use this information to help reduce the risk of it happening to us.

The first key step to reducing your risk of heart disease is to maintain a healthy weight which can vary from person to person depending on your bone structure, however you should know if you need you lose some extra kilos or not. If you do need to lose a few you should start by looking at your diet and eating a well balanced diet which is low in fats and sugars. You should also make sure that you are drinking plenty of water whilst you are losing weight to help the body in removing toxins. Some regular gentle to moderate exercise will also help you lose weight as well as making you feel better about yourself which is also a key element to achieve any weight reduction.

Monitoring your blood pressure and cholesterol levels are vital in reducing your risk, so if you haven’t had these checked lately you should go to your doctor or heart health centre and get these checked. There are a range of natural products which can help you lower your cholesterol levels and reduce your blood pressure.

The use of some types of supplements has also been shown to have some great benefits in the treatment and prevention of heart conditions. Some of these include herbs such as Hawthorn, Cayenne and Gingko Biloba. These herbs are known to help increase circulation and Hawthorn has been used in the treatment of arteriosclerosis and poor peripheral circulation.

Other supplements which have been found to be useful include Magnesium oratate and Co-enzyme Q10. Magnesium helps to prevent heart attacks and reduces the likelihood of a heart attack resulting in death. Most heart attack patients are found to be deficient in Magnesium and it is now common for hospital staff to administer Magnesium injections to heart attack patients upon their arrival at hospital. Coenzyme Q10 improves the overall condition of people who have had a heart attack. Human studies have found that supplemental Co-enzyme Q10 reduces arrhythmias and improves heart function in heart attack patients. It reduces the number of adverse cardiac events and death in heart attack patients by approximately 30%.

You can reduce your risk by making simple changes in your life. The choice is up to you but remember cardiovascular disease is easier to prevent than it is to treat so don’t think about it when it happens as it could be too late.

Name: Natalie Dywer

Greatest sporting achievement: Her greatest sporting achievement is being named captain for the Australian Women’s rugby league side which competes regularly against New Zealand and England. Natalie captained this side in 1995 and 2002 as well as filling the vice captain position in 1996.

Sporting activities: To keep fit and to maintain the hand eye co-ordination required to play such high levels of sport.  Natalie plays competitive local rugby league and oz tag as well as competing in her representative sides.

Training: Natalie focuses on sport specific training a couple of times a week for 1½ hours when in competition. She also does weights four days a week for one hour to help build lean muscle which increases her overall fitness, agility and strength. Regular weight training can greatly reduce the risk of injury when playing sport by strengthening the joints decreasing risk of injury. For cardiovascular fitness Natalie prefers cycling over running as it has less impact on joints like the knees which are often damaged in many athletes and she finds that cycling for an hour and a half three times a week can build cardiovascular fitness as well as burning any excess energy stores which can lead to weight gain. During international competition the women in these sides attended training camps a few weeks a year especially before events which allow them to fine tune skills and teamwork before competition.

Diet: Natalie’s diet is a balanced diet with adequate amounts of protein and carbohydrates needed for energy. Obviously during off season the carbohydrates are reduced to prevent weight gain.

What do you think is the key to personal success?

“To love the sport that you play and to have the support and encouragement of your family when you are young and to learn to enjoy the variety of benefits that sport can bring. Determination was also a strong factor for me to prove that rugby league is not a male only sport. The ambition and thrill of representing your country in any chosen discipline is a great motivator in helping you succeed and apply yourself when you need to.

Do you take any supplements if so why?

All Black''n Blue (Nemidon Gels) – This product has been very beneficial in helping relieve the strains and bruises which can occur regularly in any contact sport.

Golden Door Porridge

(Makes 6 cups / 1 cup: 172cal/4.5g fat)

Porridge is a great way to start the day on the cool winter morning as well as being a great source or fibre and carbohydrates to give you the energy to get on with you day.

Ingredients: 2 cups rolled oats ¼ cup rolled barley, 2 cups water, 1 cup low fat malt free soy milk

Method:

1. Place water in a saucepan and bring to the boil. Add oats and barley, reduce heat and simmer for 10 minutes, stirring frequently.

2. Add soy milk and continue cooking for a further 5 minutes, stirring frequently.

3. Turn off heat and allow to stand for three to four minutes before serving.