National Nutrition Week is from 9 to 19 October.
Eating well and making good nutritional choices is one of the best weapons you have in the fight against heart disease, as well as many other chronic conditions such as diabetes, obesity and some cancers. Even small improvements can make a big difference.
Follow these simple healthy eating steps from The Heart and Stroke Foundation of South Africa to not only lower your risk of cardiovascular disease, but also improve your overall health.
Simple steps to healthy eating
Eat more healthy foods such as:
• Fruit and vegetables: enjoy a variety, either fresh or frozen and aim for at least five a day.
• Beans and lentils for high quality carbohydrates, protein and fibre.
• Low fat or fat free dairy foods such as milk or yoghurt for calcium, protein, minerals and vitamins.
• High fibre wholegrain starchy foods such as whole-wheat bread, brown rice, oats, whole-wheat pasta and barley, instead of refined cereals.
• Lean and fresh protein like fish, eggs, skinless chicken, lean mince and ostrich meat instead of processed and fatty meats like polony, viennas, salami, sausages and sandwich ham.
• Choose healthy fats found in canola, olive or sunflower oil, soft tub margarines, peanut butter, nuts and seeds, avocado and fish.
• Choose foods high in omega 3 fats which are good for your heart and can help to improve cholesterol levels, especially naturally oily fish such as sardines, pilchards, mackerel and salmon, which should be eaten at least twice a week.
• Clean water and unsweetened tea or coffee.
Eat fewer foods with added sugar, salt and bad fats
• Cut down on unhealthy fats like saturated and trans fats which can raise cholesterol levels.
• Limit added sugars such as sweets, chocolates, and especially sugary drinks.
• Cut down on sodium and salt.
• Limit alcohol.
• Look out for the Heart Mark on foods to help you choose healthier options.
Visit www.heartfoundation.co.za for more information.