Essential Heart Health Tips

Essential Heart Health Tips

  • 18 February 2020
Nobody likes having their heart broken... Well, it seems we often do it to ourselves! And who knew that eating a classic South African rusk can lead to heartbreak? You’ll figure out what we mean below.

Deaths caused by heart disease are coming to a quick rise. So how can we stay healthy and help our hearts be the strongest ones around?

The 6 steps below will answer that question for you, and we drop some great Daily Dish cooking tips along the way!

  1. Exercise moderately for at least 30 minutes five times per week. Sound like a lot? Stop being lazy and get out there! Start slowly and build up - Rome was not built in a day.


  2. You are not eating enough fruit and veg. I’m telling you this and we haven’t even met before. Why are you being told this? No - I’m not just a know-it-all dietitian, I promise.
    Because they contain valuable antioxidants which fight free radicals - aka troublemakers - in your body as well as act as a valuable fiber source, which is known to lower cholesterol.


  3. Keep your salt intake in check! Salt increases blood pressure, which increases your risk of heart disease. Scary fact: 1 in 3 South Africans are hypertensive (has a high blood pressure) and about 50% are unaware of it. And don’t even get us started on the standard South African diet…


  4. Watch the sugar intake. We all know that that extra cookie or hamburger is probably not the best life choice because “a moment lips….”- you know how it goes. Jokes aside, obesity is a major risk factor for heart disease. As we get older, and our sweet-tooth gets more and more powerful, we become more and more used to a very high sugar intake.

    100 years ago, we didn’t have as much access to sweet things as we do now.
    Some research suggests the post-war generation were the healthiest eaters of all time, because of how scarce and organic the food was; we ate what was necessary and nothing more.

    So the older generation should try to create a diet that is always more delicious than candy. We even have a few retirement villages that get Daily Dish Carb Conscious boxes, and cook them together!


  5. Not all fats are the same.. Good fats such as those found in fish, nuts, olive oil and avocado are great for heart health as they contain omegas. And omegas have anti-inflammatory properties. The fats in those afternoon rusks, doughnuts and cookies we all enjoy, though…. Not so good. Yeap. Even rusks. Even rusks, my friend.
    And let’s not forget about that bacon fat... (to be enjoyed in moderation)

    One of the tips Chef Gino put in one of his recipes was super useful to remember (like all the rest of them!):
    Start cooking your bacon in just a tiny bit of water in the pan (a tiny, tiny bit). Then just get the bacon/water mix hot enough so that the bacon starts to push out its own oils. Then - the rest of the time - you can cook the bacon in its own fats & oils and not have to add lots of oil to your meal manually. It works like a charm. And is far healthier.

  6. Is your boss driving you crazy on the regular? Keep those stress levels in check because he/she might be causing you more damage than just hair loss or a high bill on after-work drinks. While your diet is easily one of the biggest impactors of your mood, mental and physical health, your mood and mental health can have a huge impact on your diet. All of our own behaviour is linked in one giant web; and it takes a lot of self-love, patience and personal care to make that web work just right for you.

It takes trial and error, and trying out new approaches to a healthier, happier and more successful life.