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This time, we’re putting the spotlight on the heart—an organ that works tirelessly for us every single day. We’ll be sharing simple, practical lifestyle tips that can help reduce your risk of heart disease, along with a friendly reminder for everyone aged 45 and over to check in on their heart health.
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To complement this theme, we’ve included a delicious and easy Mediterranean chickpea and brown rice salad bowl recipe. It’s full of fibre, vitamins, minerals, and antioxidants—perfect for supporting a heart-healthy way of eating.
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We also have a limited number of spots available in our functional strength program for those who are up to date with their health checks—so be sure to get in early if you’re interested!
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Thank you for being part of a healthier Cockburn.
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The Cockburn Healthy Lifestyle Service Team
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A healthy heart is key to a healthy body and maintaining quality of life. Your heart is a muscle that works day and night to pump blood, deliver oxygen and remove waste products from all parts of your body.
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How can you tell if your heart and blood vessels are healthy?
Having a healthy heart can look like this:
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- feeling energised during exercise and day-to-day activities
- feeling refreshed sooner, after a bout of exercise
- having good circulation
- mental clarity
Preventing heart disease is far more effective than trying to cure it, and early action can prevent the buildup of plaque in your arteries, keep your blood pressure in check, and significantly reduce your risk of heart problems later in life.
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When should you start talking about heart health with your GP?
If you don't currently have heart disease, you should have a conversation with your GP if you are:
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- 45 years and over
- 35 years and over and if you have diabetes
- 30 years and over for First Nations peoples
Heart-healthy eating
A heart-healthy eating pattern recommends:
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- plenty of fresh fruits and vegetables
- high fibre wholegrains
- lean protein (legumes, beans, nuts, fish, seafood)
- unflavoured dairy products (e.g. milk and yoghurt)
- reducing salt - using herbs and spices for flavour
- minimising alcohol intake
Physical activity for your heart
Regular physical activity is good for your heart health. This includes daily activities such as walking, gardening, grocery shopping, as well as planned exercise sessions like yoga, walking, or cycling.
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Your heart works a little harder during exercise, making it stronger and more efficient in circulating blood throughout your body. It also helps to reduce blood pressure and cholesterol levels, as well as improving blood sugar regulation.
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Large-scale studies show that it's best to aim for 30-45 minutes of exercise a day, at least 5 times a week.
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Heart-healthy living
- avoid smoking
- keep your blood pressure in check
- prioritse sleep
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Special Optus Stadium Walk with Heart Foundation
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Come along for a unique opportunity for a community walk inside Optus Stadium and show your support for heart health. You can even wear something red for the occasion!
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Please email healthylife@cihealth.com.au to register.
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Time: 7:45 AM for an 8:00 AM group entry into the stadium
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Meeting point: Optus Stadium, Gate D (stairs near City View Cafe)
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Ingredients
- 1.5 cups cooked brown rice, cooled
- 1 punnet (200 g) cherry tomatoes, halved
- 1 red capsicum, diced
- 1 cucumber, diced
- 0.5 red onion, finely chopped
- 1 can (400 g) chickpeas, drained and rinsed
- 0.25 cup black olive slices
- 100 g feta cheese
Lemon-dijon- oregano dressing
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- Juice of 0.5 of a lemon
- 2.5 tbsp extra virgin olive oil
- 1 small garlic clove, finely minced
- 0.5 tsp dried oregano
- 0.5 tsp black pepper
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Method
- Prepare salad ingredients:
- Cook brown rice according to packet instructions, allow to cool
- Dice capsicum and cucumber, chop red onion, and halve the cherry tomatoes
- Drain and rinse chickpeas
- Make the dressing:
- In a small jar, combine lemon juice, olive oil, dijon mustard, garlic, oregano and black pepper. Shake jar to continue.
- Combine rice, chickpeas, cherry tomatoes, cucumber, capsicum, onion and olives. Pour over the dressing and toss well to coat evenly. Crumble feta over the dish and enjoy.
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Upcoming activities and programs
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Build strength, mobility and stability to move confidently and prevent injury. Exercises will use body weight, bands and dumbbells to mimic everyday movements.
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Date: Tuesdays, 05.05.26 - 23.06.26
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Time: 11:30 AM - 12:30 PM
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Venue: Jandakot Hall, 770 N Lake Rd, South Lake WA 6164
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Unwind, stretch, reconnect and enjoy a breathtaking sunset over Omeo Park. Registrations are necessary to participate. Organised by the City of Cockburn.
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Dates: Thursdays, 09.04.26 - 14.05.26
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Location: Omeo Park, Socrates Parade, North Coogee
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