The Heart and Stroke Foundation South Africa (HSFSA) marked September as Heart Awareness Month. But, even though September has come and gone, that doesn’t mean that we should lose focus of raising awareness about this important health issue all year round.
A recent survey conducted by Jungle revealed that high blood pressure is the most common issue affecting South Africans, with nearly 40% of participants indicating that they, or one of their family members, had the condition. The number of individuals who are affected by other cardiovascular issues is also high. Still, only 50% of the respondents in the survey said that they exercise regularly, and even fewer take steps to ensure good heart health.
These results show that it’s imperative for consumers, who are not doing so already, to take the time to introduce some balance into their lives. Finding a balance between good nutrition and other healthy habits can do wonders for one’s heart, which in turn can help individuals live longer lives.
By way of demonstration, Kershnee Kallee, Marketing Manager at Jungle outlines some of the most interesting findings of the survey. “Over 50% of people stated that their choices of nutritional food depended mostly on convenience. Almost 70% said they did not take a multivitamin or supplement, and 49% have never had their heart checked. We also found that the most common snack items were crisps, and nearly a fifth of people made a habit of skipping breakfast. Clearly, there’s a lot of consumer education to be done.”
In light of this, you may be thinking that it’s time to put your heart first. Here are three quick tips on how to do this:
Get into a regular exercise routine.
Even light exercise is crucial to maintaining a healthy heart. So, walk the dog, take a stroll with friends – it all counts. There are many ways to exercise at home, from online group fitness classes to yoga classes, which are also great for your mental health.
PriceCheck tip: You don’t have to set the world alight and run the next Comrades to get in shape. Start small and grab some light weights to get those limbs moving.
Investing in home exercise equipment can go a long way to helping you move more without even having to leave the house. You don’t have to spend a fortune to kit out your ‘home gym’ either. Something simple like a yoga or exercise mat and a few resistance bands is all the exercise equipment you need to get started.
2. Keep a list of heart-friendly food choices close by.
Professor Pamela Naidoo, CEO of the HSFSA, emphasises that “poor nutrition and unhealthy eating habits are some of the core risk factors for heart disease and strokes.” To ensure you’re eating a heart-healthy diet, look for healthier food options. For example, products that have the Heart Mark logo on the packaging, like Jungle Oats. The logo indicates that the product is endorsed by the Heart & Stroke Foundation, meets the criteria for a heart-healthy product, and can form a part of a healthy eating plan.
Having a list of heart-friendly foods nearby when it’s time for your monthly or weekly shop will always prove to be beneficial. If you’re not 100% sure of which foods to go for, look out for the Heart Mark (meaning it’s certified heart-healthy food by the Heart & Stroke Foundation in SA) on the packaging. You’ll find it on products like Jungle Oats and brown rice.
If you’re following a plant-based diet, then something like the Fry’s Pea-Protein Mince is another great choice. It’s a good source of fibre and protein and is soy free, naturally cholesterol-free and low in saturated fats – which means it gets a big thumbs up on the heart-health front. The plant-based mince can be used to make delicious dishes like Spaghetti Bolognese, Cottage Pie, and tacos, to name a few.
Spaghetti Bolognese with Fry’s Pea-Protein Mince.
Stocking up on heart-healthy groceries is a step in the right direction for creating a healthier lifestyle for you and your family. And being healthy does not have to be time-consuming. Many foods that carry the heart mark can be prepared in just minutes.
3. Go for regular checkups.
Knowing your blood pressure and being clued up on your cardiovascular health is vital. Check in with your GP to ensure your heart is in tip-top shape.
A combination of the right food and some simple lifestyle changes is just what every South African needs to help reduce the risk of heart-related problems.