September is Heart Awareness Month, making it the perfect time to make healthy lifestyle choices that improve heart health.
The Heart and Stroke Foundation of SA cites cardiovascular disease as the second-leading cause of death in SA, responsible for some 18% of all deaths, with 120 people suffering from a heart attack daily.
Mbali Mapholi, a Laager Rooibos partner dietitian, said one could reduce the risk of heart disease by making small daily changes and focusing on simple dietary adjustments.
“As Heart Awareness Month unfolds, it is the perfect time to make simple yet effective changes to improve your heart health,” explained Mapholi.
“In SA, where heart disease remains one of the leading causes of death, these five easy swaps can help you take control of your heart health with minimal effort.”
• Swap crisps for popcorn
Many South Africans enjoy crisps as a go-to snack. However, they are often high in unhealthy fats and salt. Instead, opt for homemade popcorn. It is low in fat and is a good source of fibre. Popcorn provides that satisfying crunch without the added sodium, making it a healthier option for your heart. Add some nutritional yeast instead of salt if you want to boost the nutritional value.
• Switch white bread for brown or whole wheat bread
White bread is a staple in many SA homes but has less nutritional value than its brown counterpart. Switching to brown or whole wheat bread improves fibre intake, reduces cholesterol levels, and supports healthy digestion. This simple change can also make a big difference in maintaining stable blood sugar levels and reducing your risk of heart disease.
• Switch ghee or lard for canola or olive oil
Traditional cooking in many SA households often involves ghee or lard, but both are high in saturated fats. A healthier alternative is to cook with canola or olive oil, rich in monounsaturated fats, to help lower bad cholesterol and reduce the risk of heart disease. Whether frying, roasting, or making a salad dressing, switching to these oils can significantly improve your heart health.
• Switch table salt for a ‘flavour shaker’
Instead of putting a salt shaker on the table, consider using a ‘flavour shaker’. You can make your own by filling a grinder with a blend of your favourite herbs, spices and even some citrus zest. This mix of flavours can be tailored to your family’s tastes, providing a delicious and health-conscious alternative to salt.
By using dried herbs like oregano, rosemary, and thyme, combined with spices such as black pepper and paprika, and adding a touch of lemon or orange zest, you can enhance the flavour of your meals without the added sodium. This simple swap reduces salt intake and introduces more variety and creativity into your cooking.
• Choose Laager Rooibos tea over sugary drinks
Sugary drinks are a primary source of excess calories and added sugars in the SA diet, contributing to weight gain and increasing the risk of heart disease. A heart-friendly alternative is Laager’s range of Pure and flavoured Rooibos. Rooibos is naturally sweet, caffeine-free and rich in antioxidants.
Laager Rooibos is the only tea bag with the Heart & Stroke Foundation SA stamp of approval. Rooibos is proven to help lower blood pressure and improve circulation, making it an ideal daily drink for heart health.
Laager Rooibos is versatile and can be enjoyed as a comforting hot beverage and a refreshing homemade iced tea, offering a delicious way to stay hydrated while supporting your heart.
The heart health benefits of Rooibos are being explored further in a first-of-its-kind study with a leading researcher from the Department of Exercise, Sport and Lifestyle Medicine at Stellenbosch University, Professor Elmarie Terblanche.
This cutting-edge study will investigate the effects of Rooibos in humans, specifically women, under real-world conditions.
The study will explore the impact of Rooibos tea in fighting obesity and lowering the risk of type 2 diabetes and cardiovascular disease. It is an exciting Rooibos research development spearheaded by the South African Rooibos Council.
Candice Sessions, the Laager marketing manager, noted that changes to entrenched habits can be tough, and people often start with unrealistic targets that set them up for failure.
“That is why we are promoting making simple switches this Heart Awareness Month, which are affordable and easy to integrate into one’s daily routine.
“These positive changes, like including a few cups of Laager Rooibos in your daily diet, can start a chain reaction of healthier choices that will ultimately improve your heart health and overall well-being.”
Find out more about Laager Rooibos and access many healthy recipes, advice and tips at www.joekels.co.za or via @LaagerRooibosTea on Facebook and Instagram.
