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February 24, 2025

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February marks Heart Health Awareness Month, a great time for Australians to hone in on and prioritise their heart health. This couldn’t ring truer for Aussie men, with the latest statistics showing that men are twice as likely to be living with a heart health condition than women1.

Supporting one’s heart health shouldn’t be viewed as one of those things that blokes can ‘put off until later’. It can, in fact, be addressed by adopting some simple changes as part of an overall balanced lifestyle. Looking at our mitochondrial health and the quality of our social connections are core to these changes.

Expert banner for Dr. Ross Walker.

Dr Ross Walker is an eminent practising cardiologist with a passion for people and health with over 45 years’ experience as a clinician. For the past 25 years, he has been focusing on preventative cardiology and is one of Australia’s leading preventative health experts. 

Considered one of the world’s best keynote speakers and life coaches, he is the author of seven best-selling books and a regular health presenter in the Australian media. Dr Walker also appears weekly on the Nine Radio and Super Radio networks. 

Man having his heart checked by a doctor.
Men are at a higher risk than women of developing heart health issues. Image: Canva

According to the Heart Foundation, heart health is still one of the most prevalent health challenges impacting the nation, with one in six Australians currently living with a heart health issue2. Whilst women can also be impacted, the prevalence for men is double in comparison3, making the potential very real for a lot of Aussie men. 

With many of us caught in a constant race to manage work commitments, a busy family and home life, combined with a tendency to lean on the ‘she’ll be right’ mantra, thinking about heart health can sometimes take a back seat.

Educating men to take a more proactive approach to their cardiovascular health can help to shift this mindset and encourage them to make some positive changes. Key to this is prioritising healthy ageing and making small tweaks to our lifestyles.

Incorporating social connections into the heart health conversation 

Cardiovascular health is deeply intertwined with how we live, connect and care for ourselves. New evidence from a recent study published in the Nature Scientific Reports journal shows that factors like loneliness, social isolation and stress are emerging as contributors to a heart health issue, with the potential to increase the risk and worsen outcomes4. This has prompted health experts to look at the valuable role that meaningful social connections can play, shifting the focus on not just the physical but the mental aspects of cardiovascular health.

Two men embracing while playing basketball.
Social connections are critical. Image: Canva

For Australian men, increasing one’s social connections can take many forms including joining a sports team, taking up a new hobby or going fishing or bike riding with a mate. Integrating this into a balanced lifestyle will not only support their heart health but also has the potential to improve their mental health and give them a greater sense of belonging and community.

Taking a cellular view with mitochondrial health and Ubiquinol

As is the macrocosm, so is the microcosm. We should see health from the inside out and vice versa. If you are not looking after yourself and are possibly suffering loneliness or social isolation, your cells will be affected. If your cells are not receiving proper nutrition, then this will impact the way you respond to all the psycho-social factors affecting your life. 

Cellular health, or the wellbeing and proper functioning of all the individual cells in our body, is fast becoming the cornerstone of modern healthcare solutions for a variety of conditions impacting ageing populations. Looking at it from this angle, mitochondrial health and Ubiquinol are gaining prominence from scientists and health experts across the globe as important factors to consider for heart health. 

Graphic of a man's torso showing location of the heart.
Ubiquinol levels deplete as men age. Image: Canva

At a deep, cellular level the heart relies on the mitochondria components of cells to produce adenosine triphosphate (ATP), which is the fuel needed for optimal heart muscle function. In turn, mitochondria rely on the body’s natural antioxidant, Ubiquinol to generate this energy source for cellular heart function. 

From the age of 20, the body’s natural Ubiquinol levels gradually deplete due to the ageing process and impacts from poor lifestyle, such as stress and pollution, that lead to oxidative stress and inflammation5.

There is a significant body of evidence around this as well, with over 100 studies showing a correlation between the Ubiquinol levels in our bodies, mitochondrial function and health concerns, such as cholesterol and cardiovascular conditions6.

Top five tips for the heart health toolkit

Just like a toolkit, it’s important that men are equipped with simple but quality tools that aren’t too difficult to operate or integrate in daily life. With this in mind, here are my top heart-healthy tips for Australian men:

1. Quit smoking: Smoking is a major contributor to heart health conditions7. If you want to quit seek advice from your health professional to help support your journey towards a healthier heart and lifestyle.

2. Get good quality Zs: The quality of your day very much depends on the quality of your sleep the night before. Aim to go to bed at the same time every night and remove all digital devices from your bedroom.

Sardines in a bowl.
Healthy eating is critical to a healthy heart. Image: Canva

3. Eat a healthy, natural diet: Eat a diet rich in Ubiquinol, which is found in some foods including oily fish, organ meat and whole grains. However, one needs to eat an immense amount of Ubiquinol-rich foods daily in order to gain sufficient amount for energy production, which may not be possible to get from dietary intake alone. For example, 1.6kg of peanuts; 34 x 28.3g of chicken breasts; 50 cups of spinach; 60 avocadoes 120 cans of sardines.

4. Be active: Aim to get 30 minutes of moderate-intensity physical activity on most, ideally all, days of the week. Moderate intensity means that you work up a sweat, but you can still hold a conversation.

Two older men smiling togehter.
Reduce stress and smile more! Image: Canva

5. Stress less and smile: Research has shown that people who maintain healthy friendship networks throughout life can have a lower risk of developing a heart health condition8. Reduced stress and anxiety as a result of having relationships plays a significant role in this finding.

By showing their hearts more love, Australian men can go a long way in supporting their heart health while also leading a happier, healthier and more balanced life.

Always read the label and follow the directions for use. Consult your healthcare professional to establish if Ubiquinol is suitable for your needs.

  1. https://www.heartfoundation.org.au/your-heart/evidence-and-statistics/coronary-heart-disease-key-stats ↩︎
  2. https://www.heartfoundation.org.au/your-heart/evidence-and-statistics/coronary-heart-disease-key-stats
    ↩︎
  3.  https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/hsvd-facts/contents/summary
    ↩︎
  4. https://www.nature.com/articles/s41598-024-63528-4 ↩︎
  5. Kalén A, Appelkvist EL, Dallner G. Age-related changes in the lipid compositions of rat and human tissues. Lipids. 1989;24(7):579-84.  Wada H, et al. Redox status of coenzyme Q10 is associated with chronological age. JAGS 2007;55:1141-1142. ↩︎
  6. Schmelzer C, Niklowitz P, Okun JG, et al. Ubiquinol-induced gene expression signatures are translated into altered parameters of erythropoiesis and reduced low density lipoprotein cholesterol levels in humans. IUBMB Life. 2011;63(1):42–8. (Ingredient was provided by Kaneka Corp, Japan without funding). 

    Sabbatinelli J, et al. Ubiquinol ameliorates endothelial dysfunction in subjects with mild-to-moderate dyslipidemia: a randomized clinical trial. Nutrients 2020;12(4):1098. (Ingredient was provided by Kaneka Corp, Japan without funding). This study was funded by Università Politecnica delle Marche (Scientific research grant, years 2016- 2017-2018 to L.T); and IRCCS INRCA National Institute (“Ricerca corrente” grant to R.A.)
    ↩︎
  7. https://www.nhlbi.nih.gov/health/heart/smoking ↩︎
  8. https://pmc.ncbi.nlm.nih.gov/articles/PMC3150158/ ↩︎

How are you prioritising your cardiovascular health? Leave a comment below.

  • Gotta agree with this whole heartedly. Ive seen so many older people who are just so happy and live life with no stress, no worries and takes life as it comes, and they live till old age. We can definitely learn a lot from this, not just men but everyone. Live a simple life and be happy with what you have.


  • Men certainly need to do a better job of monitoring their health that’s for sure


  • I showed this article to my husband. He agrees that there are a few more things he can actively do to lower his risk. He does sleep very poorly but insists on watching Netflix until he falls asleep and then wakes up all through the night. I think it’s time for the tv to be removed from the bedroom so all temptations to have it on are gone. A better nights sleep will lower his risk even more.


  • Heart attacks are so scarey. I have had a heart health check and apparently have just a 2% chance of having a heart attack. Such a relief to learn this


  • I didn’t know you could request an ECG. I would like my teenage boys to get one. Their father has heart issues and because they are athletes I think it’s important to keep an eye on how their hearts are going. Heart health is so very important in this day and age.


  • It is possible to get an ECG at the same time as your annual check-up and blood test and this is also a good tool to know whether there are any problems that might indicate a heart health problem. I agree with all the tips in this article – they are all tips that lead to a healthier heart and a healthier life.


  • My top top to avoid heart issues is stay away from the covid boosters and flu shots. I know 6 friends who all have heart issues now after the booster. That is NOT a small number.


  • Some great tips, I can’t eat seafood but my husband has been having fish or shell fish once a week and his cholesterol levels have improved so much. We are also trying to walk most days of the week and just be a little more careful with out diets and trying to include more fresh fruit and vegetables and lean meats


  • Great read. My husband has recently started to exercise a little more and taking the doggo out on more walks which has been helping him sleep a little better too. Alcohol reduction is the next thing to work on and red meat reduction. Just a few small changes can make a big difference.


  • This is a great article. My husband had to have a triple bypass, urgently, after his condition was only picked up after a motorbike accident. But for the accident we may have never known as he didn’t have symptoms. he would have been gone by now if we had left it. Readng the article he is doing most things but out diet is not perfect. We’ll keep trying to improve.


  • I would be generally concerned about my hubby’s heart health, especially as high blood pressure runs in his family. He drinks energy drinks, likes to be sedentary as much as possible (I do get him out and walking as much as I can and the hiking goals have been great for him) and he comes to bed all hours of the night. The snoring may indicate a lesser quality of sleep too…


  • I really like how this article talks about the holist approach to health. I definitely agree that’s it’s multi factorial, and looking after yourself is a lifestyle choice. There are no quick fixes, pills, single foods, etc. I like that it’s realistic and manageable approach that most people can follow to improve their health. I didn’t quite realise what a large role mental health can play on heart health, so I definitely found this article interesting and informative.


  • Interesting. This research aligns to dementia research… the take away for both being… maintain social connections, pursue your passions and interests… it helps in all aspects. I’m sure this would also apply to women. In Australia, dementia is now the number one killer of woman, behind cardiovascular… and the opposite for men… this is a good article. Take heed!


  • Something so simple as getting enough sleep, enough sunshine, staying active and having a good diet can really impact our wellbeing and ensure we are doing our best to keep our bodies healthy and moving. Its such a great reminder we all need to think about our health and heart, and not when it is too late


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