Eating Better for a Healthier Heart
Heart health is vital for overall wellbeing. To take care of your heart properly, you can make certain lifestyle and dietary changes. According to the South African Heart and Stroke Foundation, up to 80% of heart disease and strokes can be prevented by making better lifestyle choices, including following a heart-healthy diet.
Healthy eating and smart nutritional choices are some our best weapons when it comes to fighting heart disease and strokes. A heart-healthy diet could also help to prevent or manage many chronic conditions like diabetes, certain cancers, obesity, hypertension, and high cholesterol. If you already have a heart condition, a healthy diet will still benefit your heart health.
Other risk factors
Besides an unhealthy diet, there are a range of risk factors contributing to heart disease. In South Africa, heart disease is the cause of almost 1 in every 6 deaths, that is 17.3%. This alarmingly high percentage is caused by:
- Hypertension (high blood pressure): Hypertension is the leading risk factor globally. It’s also a prevalent health issue in South Africa and is responsible for 2 in 5 heart attacks. The issue is exacerbated by the fact that more than 50% of people suffering from high blood pressure are unaware of it.
- Overweight and obesity: South Africa has one of the highest levels of overweight and obesity in the world, and this contributes to heart disease in many cases. Statically, 2 out of 3 women and 1 out of 3 men in South Africa are overweight or obese. It’s been found that 1 in 4 children under the age of 14 are overweight or obese too, making it more likely that they’ll develop heart disease earlier in life and remain overweight or obese into adulthood.
- Diabetes: Diabetes is another contributor to the development of heart disease. In South Africa, almost 1 in 10 adults are diagnosed with diabetes and almost 1 in 5 have impaired blood glucose control.
- High cholesterol: High cholesterol can also heighten your risk of heart disease. In a national survey, only 4.2% of respondents were aware that they have high cholesterol.
- Smoking: After high blood pressure, smoking is the leading cause of death from heart disease. This affects smokers and non-smokers breathing in smoke as well, seeing that no level of exposure to smoke is risk-free.
- Physical inactivity: Since the heart is a muscle, it needs exercise! This is why being physically inactive makes you more prone to heart disease. In South Africa, over a quarter of men (27.9%) and almost half of women (45.2%) are physically inactive.
Foundations of a heart-healthy diet
For some, adapting their diet to improve their heart health might seem drastic. But Jeske Wellmann, a registered dietician, says it’s not about completely changing your diet. Instead, it’s about increasing the intake of nutrient-rich foods, enhancing your fibre intake, and cutting down on the amount of unhealthy fats you consume. Ultimately, it’s about balance.
The following principles lay the foundation for a heart-healthy diet:
- Increase your fibre consumption by adding extra fruits and vegetables to your diet. Vegetables are also a good source of potassium, which lowers blood pressure.
- Choose wholesome, unrefined starch as far as possible. This includes brown rice, corn, oats, potato or sweet potato with the skin on, barley, stamp mielies, and quinoa. Unrefined starch also contains fibre and provides our bodies with slow-releasing energy. On top of this, it’s full of essential minerals and vitamins, such as vitamin B.
- Cut down on red meats and increase your intake of chicken and fish. Also, cut down your consumption of processed meats.
- Include more beans and lentils in your diet. They are a good source of plant-based protein and are rich in fibre. They’re also known to reduce cholesterol.
- Eat eggs in moderation. Although they’re a good source of protein, they’re high in cholesterol.
- As far as possible, opt for low-fat dairy products such as milk or yoghurt for calcium, protein, minerals and vitamins.
- When it comes to oils and fats, choose monosaturated options such as olive and canola oil, avocados, and nuts.
- Increase your consumption of foods that are high in omega-3s. Sources include fatty fish such as salmon, herring, mackerel, pilchards, and sardines.
- Stay hydrated. Make sure that you drink enough water daily. This would be about 3.7 litres of water for men and 2.7 litres for women.
- Limit your sugar intake, especially added sugars such as sweets, chocolates, and sugary drinks. These increase triglycerides (TG), a type of fat in the blood, and can contribute to weight gain. If you enjoy drinking tea or coffee, don’t add sugar.
- Use less salt in your food as it increases your blood pressure. Ideally, reduce your salt intake to no more than 1 teaspoon of salt, from all sources, per day.
- Avoid alcohol as its consumption increases your risk of heart disease.
Start eating better for your heart
With South Africa’s diverse culinary options, incorporating a range of heart-healthy food choices into your daily meals isn’t too difficult, and this is where we’ll start for now. Here are some delicious yet nutritious recipes inspired by the top 10 heart-healthy foods.
- Fatty fish
To eat more omega-3s, try this delectable Roasted Salmon Fillet with Tomato Sauce or Given’s Pilchards Pasta for a more affordable recipe with the same omega-3 goodness.
- Garlic
Garlic has been found to lower blood pressure and cholesterol, so you can take care of your heart health while adding flavour to your food. This Spicy Hake Stew with Garlic Toasts, flavoured with loads of garlic, is a tasty dinner option.
- Berries
Berries are high in fibre, antioxidants, vitamins and minerals, making them a good choice for snacking. You can also add berries to your breakfast smoothie or even to your dinner, like in this Chicken, Chickpea and Cranberry Bake.
- Oats
Starting your day with a bowl of oats provides your body with loads of fibre. Or you can mix things up and add ½ cup of oats to the Cleanest, Greenest Smoothie Ever.
- Avocado
Loaded with healthy fats, avocado helps to lower your cholesterol. It can be incorporated into your diet in several ways, whether on a pizza, on toast or in a salad like this Grilled Zucchini and Corn Salad.
- Leafy greens
Leafy greens like spinach and kale contain lots of vitamins, minerals, and antioxidants. They’re also low in calories, which is good for maintaining your heart health. You can include them in your diet in a range of ways, even for breakfast like in this Flavourful Tomato & Spinach Frittata.
- Nuts and seeds
Filled with omega-3 fatty acids, fibre, and healthy fats, you can snack on nuts and seeds to your heart’s content – without the guilt! They can also be added to salads or main meals, like in these Cabbage Steaks with Mixed Seeds.
- Sweet potatoes
Sweet potatoes are not only versatile but also help to regulate blood pressure, which is good for your heart. Add them to soups, roast them, mash them or try this Sweet Potato and Spinach Stew.
- Beans and lentils
Beans and lentils make good alternatives for animal protein. They also reduce cholesterol, stabilise blood sugar, and support cardiovascular health. Whether you enjoy them hot or cold, they can be added to a diverse range of everyday meals. Why not give this Tasty Beef Stew with Sugar Beans a go?
Check your portions
Adapting your diet to improve your heart health doesn’t mean that you can’t enjoy food. It simply comes down to eating more mindfully and making conscious choices about what you consume. Portion control plays a big part in this. To prevent overeating, you can try to portion your plate in line with the ‘Plate Model’. So, your plate would consist of:
- ½ plate of non-starchy vegetables such as broccoli, cabbage, tomatoes, cucumber, and carrots.
- ¼ plate of high-fibre starches such as brown rice, wholewheat pasta, sweet potato, and butternut.
- ¼ plate of lean protein such as chicken, fish, lean mince, ostrich meat, and soya.
Start being more active!
In addition to paying attention to your dietary choices and eating more mindfully, there are certain lifestyle adjustments you can make in support of your heart health – the main one being physically active.
You should include physical activity in your daily routine. It doesn’t have to be strenuous exercise; even a brisk walk every day can have a positive impact on your heart health. You should also find ways to manage your stress levels. We all deal with a certain amount of stress daily, which is why making the time to relax is so important. Activities such as yoga, meditation or spending time in nature are known to help reduce stress.
Taking good care of your heart is a lifelong commitment. Be proactive about it by starting with your diet and adding more heart-healthy food to your plate.
FAQs
Can my diet influence my heart health?
Definitely. Healthy eating and smart nutritional choices are our best weapons to fight heart disease and strokes, as well as many chronic conditions like diabetes, certain cancers, and obesity.
What foods are good for heart health?
Ideally, you should increase your intake of nutrient-rich foods, enhance your fibre intake, and cut down on unhealthy fats. We’ve listed the top 10 heart-healthy foods in this article, and shared recipes to help you incorporate them into your everyday diet.
What foods are bad for heart health?
Foods with high levels of salt, saturated fat, and added sugars should be avoided to protect your heart. Alcohol should also be avoided, or at least limited as far as possible.
Is physical activity necessary for heart health too?
Yes, you should make a point of incorporating physical activity into your daily routine. It doesn’t have to be strenuous exercise; even a brisk walk every day can have a positive impact on your heart health.