The festive season is a time for family fun, connection and delicious food, but it can also lead to overindulgence.
Given the prevalence of heart disease in South Africa, Laager Rooibos partner dietitian Mbali Mapholi shares five essential tips to ensure a heart-healthy festive season.
Enjoy a heart-healthy festive celebration
“The festive season often sees diets and healthy eating plans abandoned,” says Mapholi. “But for South Africans living with heart conditions, overindulgence can have serious consequences. With a little creativity and mindful choices, you can enjoy festive celebrations without compromising heart health. The best gift you can give your family is the gift of health.”
1. Cook a variety of heart-healthy dishes
Create a festive table filled with colourful salads, grilled vegetables and lean proteins like chicken (without skin) or fish. Complement these with whole-grain sides, and finish the meal with fresh fruit salads. A variety of healthy options ensures everyone can enjoy something while nourishing their hearts.
2. Balance your meals
- Reduce cholesterol and blood pressure risks by limiting saturated fats, salt and added sugar.
- Replace salt with herbs, garlic and chilli flakes for seasoning.
- Use healthier cooking methods like grilling, steaming or roasting.
- Avoid sugar in butternut, cream in spinach and baking powder in green beans.
3. Limit salty snacks and sauces
Excess sodium increases blood pressure, a major heart disease risk.
Replace salty snacks with healthier alternatives like:
- Unsalted nuts, homemade popcorn with herbs, or veggie sticks with dips.
- Create yoghurt-based dips – such as honey-flavoured for sweet snacks, or garlic and herbs for savoury ones.
- For road trips, pack healthy snacks for a heart-friendly ‘padkos’ experience.
4. Stay active, even while celebrating
Physical activity improves circulation and strengthens the heart.
Make exercise enjoyable by:
- Dancing to favourite songs or taking family walks after meals.
- Playing outdoor games to stay active and create memories.
- Walking safely whenever travelling.
5. Stay hydrated with heart-friendly drinks
Sugary and alcoholic beverages can strain the heart. Instead, try Laager Rooibos tea, served warm or iced, infused with lemon, mint and fresh berries for a refreshing and festive alternative. These low-calorie drinks add festive cheer and offer the heart-health benefits of rooibos tea.
For recipe ideas, visit the Laager Rooibos website or follow on Facebook and Instagram.