Step 1: Grasp the basics behind heart problems
• Blood pressure is the force of your blood pushing against the walls of your arteries as your heart pumps the blood around your body, and high blood pressure (hypertension) is responsible for one in every five heart attacks and one in five strokes, says Professor Pamela Naidoo, CEO of the Heart & Stroke Foundation South Africa (HSFSA).
• Cholesterol is a waxy substance in your blood that your body needs to build healthy cells, and there are two types. Having too much low-density lipoprotein (LDL or ‘bad’ cholesterol) can cause plaque build-up in blood vessels, raising your risk for heart attack or stroke; too little high-density lipoprotein (HDL or ‘good’ cholesterol), which helps remove bad cholesterol from your blood, can also raise your risk.
Step 2: Eat for your heart
• Have at least five servings of fruit and vegetables a day; brown rice, wholegrain bread, wholewheat pasta and oats; and include some oily fish (sardines, salmon) high in heart-friendly omega-3 fatty acids, along with olive and rapeseed oil, and nuts and seeds, says Gauteng-based dietitian Lila Bruk.
• Avoid saturated fats (from animal sources) and trans fats (in processed foods): this means cutting back on butter, lard and ghee; cream and hard cheese like cheddar; meat pies, sausages and fatty meat; baked goods and sweets; and fried foods.
• Cut down on salt, which is directly linked to high blood pressure. You need just 5g (teaspoonful) a day from all sources, says Professor Naidoo. Add less when cooking and at table, rather use herbs, species and lemon juice for flavour. Be aware of hidden salt in the likes of commercial breakfast cereals and dressings: read labels.
Step 3: Make heart-smart swops
• Snack on a handful of raw nuts (about 30g), not chips – studies suggest people who regularly eat nuts are about 20% less likely to develop coronary heart disease.
• Drink green or black tea, high in antioxidants that protect the heart, instead of sugary soft drinks and colas, that can harm it, says Bruk.
• Have a little dark chocolate instead of cakes and pastries – cocoa has flavanols that can help lower blood pressure.
• Choose fish steaks like salmon or tuna, rich in omega-3s, instead of beef steaks, which can contribute to ‘bad’ LDL cholesterol.
• Opt for green sides (cabbage, broccoli, spinach) rather than white (noodles, rice bread, potatoes); and for a starchy side, select wholegrain pasta or brown or wild rice, Bruk says.
Step 4: Watch your weight
Being overweight (a waist measurement of more than 102cm in men, 80cm in women), raises your risk of high blood pressure and cardiovascular disease. Losing even 2-5kg can already help reduce your blood pressure, reports the HSFSA. Eat sensibly and get at least 30 minutes a day of moderate intensity exercise. A 2025 study suggests simply walking briskly significantly reduces risk of arrhythmia and other heart problems.
Step 5: Take steps to destress
Learn to set boundaries, and relax with an absorbing hobby and meditation or yoga, says Professor Naidoo. Don’t escape into unhealthy habits that sabotage heart health. Limit alcohol to one drink a day for women, two for men, and don’t smoke or vape. “After each cigarette, your blood pressure will temporarily increase for 30 minutes,” notes the HSFSA.
Step 6: Check your family history
Both heart disease and some of the risk factors (such as high blood pressure and cholesterol levels) are strongly linked to family history. Ask if your parents or grandparents had heart disease or a stroke, and how old they were when these developed – share this with your healthcare provider.
Step 7: Go for checks
Have your blood pressure and cholesterol checked every year from age 20, says Professor Naidoo, and if it’s raised, twice a year. Clicks offers these and other checks, call 0860 254 257 or visit https://clicks.co.za/clinicBooking. It also offers Stop Smoking services at selected clinics.
IMAGE: 123rf.com