Heart disease is still one of Australia’s biggest killers, accounting for one death every 12 minutes. While a balanced diet and regular exercise remain the best-known protectors, research shows there are also some surprising habits that can give your heart an extra boost.
Here are three science-backed, and slightly unconventional, daily changes that can help.
1. Start the Day with a Big Breakfast
Skipping breakfast may save time, but it doesn’t do your heart any favours. A recent study from the PREDIMED-Plus cohort, a long-term Spanish research project following thousands of older adults with metabolic risk factors, found that people who ate a breakfast making up 20 to 30 percent of their daily energy intake had lower BMI, smaller waistlines, and healthier cholesterol and triglyceride levels than those who skipped it.
The researchers suggest that a balanced breakfast helps regulate metabolism and prevents overeating later in the day. Think whole grains, fruit, eggs, yoghurt rather than bacon and pastries.
At Executive Health Solutions, our executive health assessments include advanced blood tests and cardiovascular checks to identify risk factors like high cholesterol early, long before symptoms appear.
2. Sit Less, Move More, even if You Exercise
You might be surprised to learn that even people who hit the gym regularly are at risk if they spend too much time sitting. A 2024 study published in the Journal of the American College of Cardiology (using data from 90,000 people) found that prolonged sitting significantly increased the risk of heart attack, stroke and heart failure, even among those who exercised later in the day.
The good news? Light activity like walking, standing up regularly, or even doing housework can help counter the risks.
Our executive health programs are designed for busy leaders who often spend long hours at a desk. We provide tailored strategies to break up sedentary time and protect heart health.
3. Try “Exercise Snacking”
Forget the hour-long gym session. Small bursts of activity throughout the day may be just as effective. A 2025 meta-analysis in Frontiers in Cardiovascular Medicine reviewed 27 studies and found that “exercise snacks,” short, vigorous bouts like climbing stairs, squats, or brisk walking, improved VO₂ max, lowered blood pressure, reduced waist circumference and improved blood sugar and cholesterol.
Even a few minutes of stair climbing on your coffee break can deliver measurable benefits.
During an EHS executive health assessment, our exercise physiologists provide personalised, practical advice to help leaders incorporate strategies like exercise snacking into their day without disrupting their schedules.
Why Heart Health Should Be a Priority for Executives
The Executive Health Index 2024 revealed that 62 per cent of executives are overweight or obese, and nearly a quarter report poor aerobic fitness. These are key risk factors for heart disease, and they are often invisible until it is too late.
That is why EHS goes beyond routine check-ups. Our assessments combine advanced cardiovascular testing, pathology and lifestyle analysis to uncover risks early and provide leaders with clear, actionable strategies to protect their long-term health.
Take the Next Step
Your heart health is too important to leave to chance. An Executive Health Solutions assessment gives you time with experienced doctors, access to advanced cardiovascular testing, and practical strategies that fit into your lifestyle.
By uncovering risks early and focusing on prevention, you can take control of your health, improve your energy and performance, and protect your future wellbeing.
