Start eating for a healthy heart

To keep your heart healthy, it's crucial to pay attention to your diet. Heart disease is a major cause of death globally, but you can reduce the risk by making lifestyle changes, especially in what you eat.

Dr Lesiba Mashitisho, a physician at Mediclinic Legae, provides this information.

The heart of a healthy diet

A heart-healthy diet focuses on whole, nutrient-rich foods that support overall cardiovascular health. This includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats. This helps reduce the risk of heart disease and supports weight management and overall health.

The 6 key components of heart-healthy eating

1. Fruits and vegetables: Rich in vitamins, minerals, fibre, and antioxidants, these are the cornerstones of a heart-healthy diet. They help lower blood pressure, reduce the risk of heart disease and stroke, and improve heart health. Aim for a variety of colours to maximise nutrient intake.
2. Whole grains: These provide fibre, which helps lower cholesterol and keeps you feeling full longer. Examples include whole wheat, brown rice, oats, barley, and quinoa. The American Heart Association recommends making at least half of the grains you eat whole grains.
3. Lean protein: Sources include poultry without the skin; fish, particularly fatty fish rich in omega-3 fatty acids like salmon, mackerel, and sardines; and legumes, nuts, and seeds. All support heart health by providing essential nutrients without the saturated fats found in red meat.
4. Healthy fats: Not all fats are bad for your heart. Monounsaturated and polyunsaturated fats, found in olive oil, avocados, and nuts, can help reduce bad cholesterol levels and lower your risk of heart disease and stroke.
5. Limiting unhealthy fats: It’s crucial to reduce your intake of saturated and trans fats. These fats, found in red meat, butter, cheese, and processed foods, raise cholesterol levels and increase the risk of heart disease.
6. Reducing sodium: High sodium intake is linked to high blood pressure, a major risk factor for heart disease. Limit processed and prepared foods, which tend to be high in sodium, and season your food with herbs and spices instead of salt.

Practical tips for a heart-healthy diet

• Start small: Gradually incorporate these dietary changes rather than overhauling your diet overnight.
• Plan meals: Planning your meals helps you make healthier food choices and avoid the temptation of processed foods.
• Cook at home: Home-cooked meals tend to be more nutritious and lower in sodium and unhealthy fats compared to restaurant meals.
• Read labels: Become familiar with food labels to make informed choices about what you're consuming, particularly regarding sodium and fat content.

Adopting a heart-healthy diet is a powerful step to preventing heart disease and improving your overall health. By focusing on whole, nutrient-rich foods and minimising your intake of unhealthy fats, sodium, and processed foods, you can improve your heart health significantly. Remember, it's not about perfection but making more healthy choices that add up over time.

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