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Eating for a healthy heart
 The best way to keep your heart strong and healthy involves eating nutritiously, making time to be physically active, and keeping risk factors to a minimum. The most common heart diseases include heart attacks, strokes and heart failure.
According to a recent report commissioned by the Heart and Stroke Foundation South Africa, about "195 South Africans die each day from heart disease: heart attacks are responsible for about 33 deaths per day and are twice as prevalent among men as in women, while about 60 people die a day due to strokes and about 37 due to heart failure". These figures are alarming, but the good news the organisation gives is that lifestyle changes can help minimise the risk of developing heart disease.
Your food choices can positively influence high blood pressure, high cholesterol levels and weight, all of which are risk factors for heart disease. Overall you should aim for:
• High fibre content
• Low saturated fat content
• Plenty fruit, vegetables, nuts and legumes
• Low salt content
These basic guidelines about your food choices will help to lower your risk:
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Carbohydrates |
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 Carbohydrates are a source of energy, and should be included with every meal. Try to use the whole-wheat, wholegrain and rye versions that are high in fibre which helps to lower cholesterol. Carbohydrate examples: cereals, oats, pastas, breads, potatoes, rice and fruit. For a flavoursome rice dish, take a look at our recipe for Moroccan fish with brown/wild rice |
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Protein
 Meat, poultry, fish, lentils, beans, eggs and nuts are all examples of protein sources, necessary for maintaining body structure and building muscle. Animal sources of protein contain saturated fat, which can raise your cholesterol levels - a major risk factor for heart disease.
Aim to eat fish at least twice a week, making sure to include oily fish. Oily fish, such as tuna, salmon, pilchards and mackerel, are an excellent source of omega-3 fatty acids, which may have a positive effect in reducing the risk of heart disease. Eat more white meat, and develop a taste for chicken without the skin. When eating red meat, try to use lean cuts as often as possible, or cut away the fat that can be seen. Game and ostrich are healthier options for red meat as they contain very little fat. For a tasty dinner, try this Ostrich goulash with couscous and lentils dish tonight.
Lentils and beans are an excellent source of plant protein and are high in fibre. They can be added to stews, soups, rice, curries, or salads. Nuts are also a good source of protein. They can be added to salads or as part of your breakfast or a snack. Eggs can be eaten 1-2 times a week. Watch out for pies and take-away foods that contain hidden fats. |
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Fruit and Vegtables
 Fruit and vegetables are fibre-rich and contain antioxidants. Try to eat at least 5 portions of various fruit and vegetables a day. The greater the variety, the greater your intake of various vitamins and minerals. Make sure you have some Vitamin C-rich options too, such as citrus fruits, guavas and dark yellow and green vegetables. Frozen vegetables are a great option if you’re short of time or cannot get fresh produce. Whenever possible, steam your vegetables as it cuts out the need for using oil. Avocados, which carry the Heart Mark, are a wonderful source of unsaturated fat, and can even be used as a spread on your sandwiches instead of butter. Try this delicious Avocado dip |
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Milk and Dairy Products
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These are a rich source of calcium. For a healthy heart, start to gradually replace your full-fat milk with 2% milk, and then eventually with fat free or skimmed milk. Cheeses and yoghurts marked reduced-fat, fat-free of low-fat are also available in store.
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Things to keep in mind
• Have your cholesterol and blood pressure checked and try to keep them within the acceptable healthy range.
• Quit smoking.
• Be physically active every day and also make time to take part in relaxing activities that you enjoy . These will have a positive effect on your overall health as well as your stress levels.
While it’s important to remember that all foods can be a part of healthy nutritious eating, try to make healthier choices every day and ensure that you are eating a variety of foods.
For more information about heart disease and stroke, go to the Heart and Stroke Foundation South Africa website: http://www.heartfoundation.co.za
The contents of this site are the sole property of Shoprite Checkers (Pty) Ltd (“Checkers”) and may not be used or copied without the permission of Checkers.
The information on this site is intended as general guidance to healthy eating and as an educational aid only. It should not be used as a substitute for any medical advice given by your healthcare providerl. Any decisions with regard to a diagnosis or treatment of a medical condition should be made in consultation with an appropriate health care provider.
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