While Heart Awareness Month in September draws to a close, it doesn’t mean you shouldn’t pay attention to the risk factors of heart disease in South Africa and the significance of living a healthy lifestyle to reduce or prevent the onset of cardiovascular disease.
Adopting healthy lifestyle habits is one of the actions you can take to combat heart disease.
With so many natural food outlets, an abundance of recipes and healthy cooking guidelines, it is easier than ever before to eat well and stay in good shape. Do your heart a favour and try out some of these heart-healthy cooking tips.
Cook with olive oil
Healthy eaters try to avoid cooking with oil as much as possible, but if you do want to try some food, make sure to use natural olive oil. This is much healthier than corn oil and all the other popular commercial cooking oils.
Even though it costs quite a bit more than the cooking oils most people use, it is worth the extra expense.
Olive oil lacks the harmful substances found in cheaply manufactured oils. It also provides a valuable dose of Omega-3 fatty acid that helps to lower blood pressure and thus improve heart health.
Go easy on that salt
Salt is one of the essential minerals our bodies require, and it also happens to be our favourite food flavouring, but you can have too much of a good thing. We all know how too much salt added to the cooking spoils the dish's taste.
It also triggers high blood pressure and other health issues. Wherever possible, use sea salt in cooking. Do your best to avoid having foods processed with salt.
Use herbs and spices
To lower the need for salt, take advantage of the abundance of herbs and spices available. They are a great way to add flavour to meals without the sodium. Reducing sodium keeps blood pressure in check, among many other health benefits.
One of my favourite ways to experiment with new spices is by visiting a local spice shop and trying out a new recipe.
Choose lean protein
Poultry and fish are great sources of lean protein. You can also choose lean cuts of red meat, usually anything with “round”, “chuck” or “loin” in its name.
“Choice” and “select” cuts often have less fat than “prime” cuts, too. Most ways of cooking meat are heart-healthy except for using lots of fat, deep frying, or over-charring the meat.
You can also substitute meats with plant-based proteins. In general, minimally processed, plant-based proteins – such as beans, lentils, and tofu – are better for heart health and are lower in saturated fat.
Cook at home
While frozen vegetables are a great option, other frozen meals are often packed with sodium. Restaurants load their dishes with fat and salt to make them taste better.
Re-creating your favourite meals can be fun while giving you control over what goes into them. Get the whole family involved and create an experience out of mealtime.