One healthy heart, three powerful benefits

Caring for your heart helps protect your kidneys and lower your risk of diabetes

Many people think of heart disease, kidney disease and diabetes as separate health problems. But in reality, they’re closely connected – and this connection can work in your favour.

Your body doesn’t operate in silos. It works as a system. Your heart, kidney and metabolic health (which influences your risk of type 2 diabetes) work together closely, supporting each other in the background as you go about your daily life.

When one part of this system is affected, the others feel the effects too. Over time, changes in your blood sugar levels or kidney function can put extra strain on your heart – sometimes silently at first, without any obvious symptoms.

Cardiovascular kidney metabolic syndrome, known as CKM, helps us better understand how these conditions are connected, so they can be managed together.

The good news? The reverse is also true. 

Because these systems are so closely linked, supporting one of them benefits the others too. This means the simple strategies and steps you take to support your heart health can also help to protect you against kidney disease and prevent diabetes. 

Millions of people in Australia are living with one or more of these conditions. But being informed and proactive puts you in a strong position. Making small, realistic changes to your everyday lifestyle and habits can go a long way in helping you manage any existing health issues and preventing others from developing. Understanding the link between your heart health, kidneys health and diabetes risk empowers you to take effective actions to protect your health in more ways than one. Small changes, big impacts.

The key players

Your heart

Your heart is responsible for pumping blood, oxygen and nutrients around your body. It allows every one of your organs (including your kidneys) to function normally.

Your kidneys

The kidneys filter waste from your blood and help manage your blood pressure and fluid volume. To effectively carry out their role, your kidneys rely on healthy blood vessels and strong blood flow from your heart.

If your kidneys are damaged, this can cause waste and fluids to accumulate in your body, making your heart work harder to manage this buildup.

Your blood sugar

If your body can’t properly manage your blood sugar levels, the sugar (or glucose) can start to build up in your bloodstream. This can damage your blood vessels and organs over time, increasing your risk of heart attack, stroke and kidney problems.

An interconnected system

Heart disease, kidney disease and diabetes share common risk factors, including: 

• unhealthy eating habits
• overweight/obesity
• lack of physical activity
• smoking or vaping
• high cholesterol levels
• high blood pressure.

By introducing simple strategies to address each of these factors, you can help reduce your risk of developing other health problems. 

Protect one, protect them all

Here are some of the most effective lifestyle strategies you can use to support your heart and protect against kidney disease and risk of diabetes simultaneously: 

• Eat a heart-healthy eating pattern, rich in fruits and vegetables, wholegrains, healthy fats and oils, lean proteins and unflavoured and unsweetened dairy, and reduce the amount of salt in your meals.
• Move your body daily and reduce the time you spend sitting or lying down. Movement doesn’t always need to be vigorous or exhausting – find something you enjoy and can incorporate regularly.
• Maintain a healthy bodyweight. Following a heart-healthy eating pattern and exercising regularly can help with this. Remember you can always speak to your doctor or clinic for support. 
• Limit your alcohol intake. The less alcohol you drink, the less harm you risk causing your heart.
• Quit smoking and vaping. 
• Manage your stress levels. Set boundaries between your work and personal life, make time for yourself and things that bring you joy, and incorporate mindfulness practices (like breathwork, meditation, journalling, spending time in nature).
• Prioritise sleep. Aim for 7-9 hours of good-quality sleep each night. Reducing your alcohol intake and avoiding caffeine in the afternoon can assist in improving the quality of your sleep.
• Monitor your blood pressure, cholesterol and blood sugar levels. Regular checkups with your doctor or clinic can help you track these important health metrics over time, and provide personalised insights to help improve your overall health and wellbeing.

Read more about key lifestyle changes to support your heart health here.

Keen to get on top of your heart health, kidney and risk of diabetes?  

The first step: See your doctor for a Heart Health Check. This can help you understand your individual risk of experiencing a heart attack or stroke within the next five years.  

During this 20-minute assessment, your doctor can also assess your kidney health and diabetes risk, so you’re on top of each of the key players in this interconnected system. They can also help you make a plan to reduce your risk, by taking steps to protect your heart. 

Remember, heart health, kidney health and diabetes prevention are all connected. Small, simple heart healthy habits can help your whole body thrive. A little effort goes a long way, so take charge of your heart health today. 

Book a Heart Health Check with your doctor today.