Keep Your Heart Healthy: 5 Habits That Will Make a Difference
Cardiovascular disease – a group of conditions that affect the heart and blood vessels – is one of the biggest health challenges of our time. Globally, it’s among the leading causes of death, and here in South Africa the numbers are even more striking: according to the Heart & Stroke Foundation, heart disease is responsible for 1 in 6 deaths, claiming around 225 lives every single day. That’s more than all cancers combined.
This isn’t just a medical statistic – it’s a reflection of how everyday habits, from what we eat to how active we are, shape our long-term heart health. Most heart conditions don’t appear overnight; they build up over years of high-salt diets, too little exercise, smoking, stress, and other lifestyle factors that strain the heart and blood vessels.
The good news is that heart disease is largely preventable. With small but consistent changes can protect your heart, lower your risk, and help you live a healthier, stronger life. So what does it take to keep your heart in good shape?
Let’s break down the 5 key steps to eating, moving, and living in a way that’s truly heart-healthy.
Be mindful with salt
Salt is made up of two parts: sodium and chloride. While sodium in small amounts is essential – helping your body with nerve signals, muscle movements, and fluid balance – too much of it can be harmful.
The World Health Organization recommends consuming less than 2000 mg of sodium per day (that’s under 5 grams of salt, or one teaspoon). However, studies show that some South Africans consume as much as 40 grams of salt daily – that’s about 8 teaspoons!
The problem with excess sodium is that it puts added strain on your blood vessels, raising blood pressure and increasing the risk of heart disease, stroke, and kidney problems.
So, where is sodium hiding? It’s not just the salt you add at the table. Sodium is often packed into:
- Cured meats like bacon, ham, and deli cuts
- Packaged snacks such as chips and crackers
- Fast food and restaurant meals (heavily seasoned for flavour)
- Condiments like sauces, salad dressings, and pickles
- Some cheeses, especially processed varieties
- Baked goods
Since high blood pressure is one of the biggest drivers of heart disease, cutting down on salt is one of the most effective ways to protect your heart. Research shows that reducing your intake by just 3 grams of salt a day (about 1000 mg of sodium) could lower the need for blood pressure medication and reduce deaths linked to heart disease and stroke.
How to cut back on sodium
- Be mindful of foods that contain added salt and make sure to use sparingly.
- Cook at home. Preparing your own meals lets you control how much salt you add and gives you the chance to load up on veggies. Drain and rinse canned beans and vegetables – this can cut their sodium content by up to 50%.
- Flavour with alternatives. Swap the salt shaker for herbs, spices, garlic, or lemon juice to boost taste without raising sodium.
Add Colour to Your Plate
Fruits and vegetables aren’t just side dishes — they’re your heart’s best friends. Many fruits and veggies are packed with minerals, fibre, and are rich in antioxidants like vitamin C and beta-carotene (a form of vitamin A). These help to slow or prevent atherosclerosis – the buildup of plaque in your arteries caused by cholesterol and other substances.
Some of the best vitamin C sources include:
- Broccoli
- Red peppers
- Strawberries
- Oranges
- Kiwi
- Cantaloupe (melon)
Beta-carotene, which gives foods a dark-orange, red, or deep-green colour, can be found in:
- Carrots
- Tomatoes
- Squash
- Grapefruit
- Sweet potatoes
- Spinach
When it comes to preparation:
- Fresh, frozen, or canned fruits and veggies generally have similar nutritional value.
- Choose canned or frozen options with no added sugar, syrup, or salt. If using canned veggies, rinse them to remove excess sodium.
- For cooking, stick to steaming, roasting, or grilling – these methods preserve the most nutrients while keeping flavour intact.
Enjoy red meat in moderation
Red meat – like beef, pork, and lamb – can give your body protein, iron, and vitamins, which are important for energy and muscle health. But eating too much red or processed meat can increase your risk of heart disease.
Red meat contains saturated fat, which can clog your arteries with plaque, making it harder for blood to flow. This raises blood pressure and increases the risk of heart disease. Research suggests that cutting down on red meat and processed meat can significantly lower your risk of heart problems over time.
Heart-healthy alternatives to red meat:
- Lean meats: Choose skinless chicken, turkey, or lean cuts of beef or pork. Trim off any visible fat.
- Fish and seafood: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help lower blood pressure, reduce inflammation, and protect your heart.
- Plant-based proteins: Beans, lentils, chickpeas, tofu, nuts, and seeds are excellent sources of protein without the unhealthy fats. They also provide fiber and nutrients that help keep your heart healthy.
Tips for eating red meat safely:
- Keep portions small – aim for 1–2 palm-sized servings per meal.
- Limit processed meats and save them for special occasions.
- Balance your plate with lots of vegetables, legumes, and whole grains.
By cutting back on red meat, choosing lean options, and including fish and plant proteins, you can still get the protein your body needs while keeping your heart strong.
Hydrate, hydrate, hydrate
Did you know that even mild dehydration can make your heart work harder? When your body lacks enough water, your blood volume decreases. To compensate, your heart beats faster, which puts extra strain on it. Staying well-hydrated helps your heart pump efficiently and keeps blood flowing smoothly throughout your body.
Water is Best
Water is essential for your entire body – including your heart. It helps transport nutrients, supports chemical reactions in your cells, and keeps your organs functioning properly. Plain tap water is the healthiest and most affordable choice. For a refreshing twist, try sparkling water infused with fruit or herbs.
Other Heart-Healthy Drinks
If you want a little variety, these beverages can also fit into a heart-healthy diet:
- Low-fat milk: Provides calcium and protein without the extra saturated fat that can raise cholesterol.
- Plant-based milks: Soy, almond, oat, or rice milk can be good alternative sources of calcium and protein. Look for unsweetened versions with added calcium.
- Tea and coffee: Contain antioxidants that may benefit heart health. Limit added sugar, cream, or syrups. Most healthy adults can safely consume about 400 mg of caffeine per day – roughly 4 espresso shots, 4–5 cups of instant coffee, or 6–8 cups of tea – but tolerance varies.
- 100% fruit or vegetable juice: A small glass (around 125 ml) occasionally is fine, but whole fruits and vegetables are always better. Avoid juices with added sugar.
Drinks to Limit or Avoid
- Sugary drinks: Soft drinks, cordials, sports drinks, energy drinks, and iced teas are high in sugar and low in nutrients. Limiting these protects your heart and overall health.
- Alcohol: Regular drinking increases your risk of heart problems. If you do drink, follow safe limits: no more than 10 standard drinks per week, and no more than four in a single day.
Simple Ways to Drink More Water
- Carry a reusable water bottle wherever you go
- Keep water in the fridge so it’s cold and refreshing
- Add natural flavour with fruit or herbs – try berries, lemon, cucumber, or mint
Drinking enough water and choosing heart-friendly beverages helps your heart stay strong, maintains steady blood pressure, and supports overall health.
Move a little more, every day
We all know what we eat matters – but how you move your body is just as important, especially for your heart. Keeping active helps your heart pump blood more efficiently and improves circulation, even in the tiny blood vessels where fatty deposits can sneak in over time.
Better circulation means a lower risk of blockages that can lead to heart attacks. In fact, research shows that regular movement can even create new pathways for blood flow, giving your heart more ways to deliver oxygen and nutrients where your body needs them most.
No matter what your fitness goals are, aiming for at least 30 minutes of cardio or aerobic activity every day – think walking, jogging, cycling, swimming, or even dancing – is something everyone can benefit from.
Here’s what regular cardio can do for you:
- Strengthen your heart and blood vessels, helping them work more efficiently.
- Boost blood flow and oxygen delivery across your body.
- Help lower blood pressure and cholesterol, easing stress on your heart.
- Reduce your risk of heart disease, stroke, diabetes, Alzheimer’s, and even some cancers.
The bottom line
Your heart health isn’t about one big change — it’s about many small choices that add up over time. By eating more vegetables and fruit, cutting back on salt and red meat, staying hydrated, and moving regularly, you can give your heart the best chance to stay strong for years to come.