Show some love for your heart this December with these 5 tips
Show some love for your heart this December with these 5 tips
The festive season is a time of family fun, connection, and delicious food – but it’s also a season where it’s easy to overindulge. With South Africans particularly susceptible to heart disease, dietitian Mbali Mapholi is sharing some tips to follow for a heart-healthy festive season.
“The festive season is often a period where diets and healthy eating plans go out the window”
noted Mapholi.
“But for South Africans living with heart disease or other related conditions, the effects of over-indulgence may be significant. The great news is that having a heart-healthy festive celebration doesn’t have to feel restrictive - it can be fun, festive, and full of flavour! With a little creativity and mindful choices, you can enjoy the celebrations while keeping your heart health in check. The best gift for you and your family is the gift of health, so it’s worth making these little changes to protect your heart and overall well-being.”
1. Cook a variety of heart-healthy dishes
Including a variety of heart-healthy dishes in your festive season line-up ensures nourishment and adds more variety to your table. You can prepare a mix of colourful salads, grilled vegetables, lean proteins like chicken (remove excess skin) or fish, with whole-grain sides of your choice and lovely desserts like fresh fruit salad to end off the meal. A table filled with different options makes meals more exciting and allows everyone to enjoy a little of everything.
2. Balance your meals
A diet high in saturated fat, salt, and added sugar can increase cholesterol levels and blood pressure. You can adapt your recipes by adding only a little oil or margarine to vegetables, as well as adding herbs, garlic and chilli flakes for seasoning instead of salt. Don’t add sugar to butternut, cream to spinach, or use baking powder for green beans. Also opt for healthier cooking methods like grilling, steaming, or roasting to enhance flavours naturally and keep food nutritious.
3. Limit salty snacks and sauces
Too much sodium increases blood pressure which is a risk factor for heart disease. You can replace salty snacks with festive alternatives like unsalted nuts, homemade popcorn with just a little salt or herbs and spices, colourful summer fruits, or veggie sticks. Create your own dips using yoghurt; flavour with honey for sweet snacks or garlic and fresh herbs for savoury ones. Options like hummus or guacamole also work well. For road trips, pack snacks from home to ensure you have healthy options on hand, bringing back the idea of ‘padkos’ with a healthy twist.
4. Stay active, even while celebrating
Physical activity improves circulation and keeps your heart strong so don’t overlook exercise this December. Make it fun by trying new ways to stay active, such as dancing to your favourite songs, taking a walk with your family after meals, or planning outdoor games to stay active and make memories. If you are travelling, walk safely whenever you can.
5. Stay hydrated with heart-friendly drinks
Sugary and alcoholic beverages can strain your heart and dehydrate you, so try incorporating warm or iced Rooibos tea as a way to stay hydrated and healthy as a family. You can create fun festive drinks like Rooibos tea infused with lemon, mint, and fresh berries. These drinks are refreshing, low in calories, and perfect for the holiday spirit, with the added perk of the heart-health benefits of Rooibos.
Rooibos tea is renowned for its many health benefits with a recent study by the Applied Microbial and Health Biotechnology Institute at the Cape Peninsula University of Technology providing valuable insights into the potential cardiovascular benefits of Rooibos.
Building on previous research, this groundbreaking study was conducted by Prof Jeanine Marnewick, Director of the Institute and researcher, Maria Hartnick in association with the SA Rooibos Council. Findings indicated Rooibos’ ability to modulate risk factors associated with cardiovascular disease by using advanced diagnostic methods to assess heart function in real-time. While Rooibos is not a curative solution for cardiovascular disease, it holds promise as a preventive strategy that can be easily incorporated into daily life, along with a healthy lifestyle. Previous studies have also identified compounds like aspalathin and nothofagin as potent antioxidants in Rooibos, helping to reduce inflammation and oxidative stress, which are key contributors to cardiovascular disease.
*Information provided by the publicist
