September is a month of renewal and positive change. It’s also when South Africa celebrates Heart Awareness Month, making it the perfect time to make impactful lifestyle choices that improve heart health.
As it stands, The Heart and Stroke Foundation South Africa cites cardiovascular disease as the second-leading cause of death in the country, responsible for some 18% of all deaths, with 120 people suffering from a heart attack every day.
Mbali Mapholi, Laager Rooibos partner dietitian, explained the risk of heart disease can be reduced by making small daily changes, with a focus on simple dietary adjustments.
“As Heart Awareness Month unfolds, it’s the perfect time to make simple yet effective changes to improve your heart health,” she explains. “In South Africa, 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.”
1. Swap crisps for popcorn
Many South Africans enjoy crisps as a go-to snack, but these are often high in unhealthy fats and salt. Instead, opt for homemade popcorn that’s low in fat and is a great source of fibre. Popcorn provides that satisfying crunch without the added sodium, making it a much healthier option for your heart. If you want to boost the nutritional value further, add some nutritional yeast in place of salt.
2. Switch white bread for brown or wholewheat bread
White bread is a staple in many South African homes, but it offers a lower nutritional value compared to its brown counterpart. By switching to brown or wholewheat bread, you’ll increase your fibre intake, reducing cholesterol levels and supporting healthy digestion. This simple change can also make a big difference in maintaining stable blood sugar levels and reducing your risk of heart disease.
3. Switch ghee or lard for canola or olive oil
Traditional cooking in many South African households often involves using ghee or lard, both of which are high in saturated fats. A healthier alternative is to cook with canola or olive oil, both of which are rich in monounsaturated fats to help lower bad cholesterol (LDL) and reduce the risk of heart disease. Whether you’re frying, roasting or making a salad dressing, switching to these oils can significantly improve your heart health.
4. Switch table salt for a ‘flavour shaker’
Instead of placing 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 and spices, and even a touch of 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 your salt intake and introduces more variety and creativity into your everyday cooking.
5. Choose Laager Rooibos tea over sugary drinks
Sugary drinks are a major source of excess calories and added sugars in the South African 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 that carries The Heart and Stroke Foundation SA stamp of approval, with rooibos shown 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 or a refreshing homemade iced tea, offering a delicious way to stay hydrated while supporting your heart.
Candice Sessions, Laager marketing manager, notes that making changes to entrenched habits can be difficult, 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 set off 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 here or via Facebook and Instagram.