SUBSCRIBE
Mon, Jul 4, 2022
Health For Mzansi
  • Trending
  • My Health
  • Conversations
    • Podcast
  • Grow It
  • Recipes
  • Choices
No Result
View All Result
  • Trending
  • My Health
  • Conversations
    • Podcast
  • Grow It
  • Recipes
  • Choices
No Result
View All Result
Health For Mzansi
No Result
View All Result

4 heart-healthy foods that everyone can afford

by Staff Reporter
26th May 2021
in My Health
Reading Time: 7 mins read
A A
Eating healthy is easier than you'd think. Here are a few cost-effective heart-healthy foods to keep at home. Photo: Supplied/Health For Mzansi

Eating healthy is easier than you'd think. Here are a few cost-effective heart-healthy foods to keep at home. Photo: Supplied/Health For Mzansi

Share on FacebookShare on TwitterShare on Whatsapp

Heart disease still is the leading cause of death worldwide. In South Africa, due to our genetic heritage, stressful lives and unbalanced eating patterns, many people suffer with heart conditions.

What we should NOT eat is often the focus when we look for dietary advice for heart health. However, a shift from this reactive approach is now possible with the wealth of information available on foods that can help support a healthy heart.

It is easy to presume that heart-healthy foods are expensive, but there are some superfoods in support of heart health that will suit everyone’s budget. We’re going to count down to your top 4 heart-healthy foods.

ADVERTISEMENT

1. Red apples

“An apple a day will keep the doctor away.” Based on medical research, it seems there is more truth in this adage than one would think. Recent research from the United States has shown that individuals who eat apples daily are less reliant on prescription medicines. This could partly be attributed to a trend that people who choose to eat apples generally make healthier diet and lifestyle choices.

Heart health
According to US research individuals who eat apples daily are less reliant on prescription medicines. Photo: Supplied/Health For Mzansi
Research Highlights:

Further research is proving that certain components found in apples, notably antioxidant nutrients known as polyphenols, can help to support heart health through their beneficial effects on blood circulation, blood pressure and overall heart health.

ADVERTISEMENT

In fact, one study published in 2012 in the Journal of Functional Foods showed that a regular dietary intake of apple polyphenols could even help to reduce the harmful LDL-cholesterol with up to 40%.

How do I get the maximum benefit?

Because these polyphenol nutrients are concentrated within the skin of the apple, it is recommended to eat the whole apple, with the peel. While an apple a day cannot replace prescription medicine for high blood pressure or cholesterol, it most definitely can play a valuable role in supporting heart health, naturally!

What does it cost per portion?

At R3-4 per fresh apple, how can you refuse this benefit?

2. Oats

Oats is a firm favourite breakfast for many people – even those who don’t like cooked porridge – because it is found in most muesli cereals and cereal bars.

ADVERTISEMENT
Research highlights:

Oats is a reliable source of valuable dietary fibres that contain an ingredient called beta-glucan, which naturally helps the body to eliminate tiny bits of harmful cholesterol. In fact, this ingredient has gained so much popularity in reducing cholesterol, it is now found in extracts and food supplements that are recommended as cholesterol lowering remedies.

Several meta-analyses of multiple studies have firmly proven the cholesterol lowering benefit of oats. Most recently, such a review published in April 2018 in the International Journal of Molecular Medicine recommends the beta-glucan from oats as an actual treatment option, because of its proven benefit and because it has no side effects.

Heart health
Oats is a reliable source of valuable dietary fibres.
How do I get the maximum benefit?

The maximum cholesterol lowering benefit from oats is obtained by eating cooked oat porridge. Eating toasted oat flakes do not seem to provide the same benefit in eliminating cholesterol, as when the oat flakes are mixed with water and boiled, or eaten raw, but soaked in water.

Did you know?

By adding a few raisins and a sprinkle of cinnamon, you can enjoy oats without adding any sugar! Because of the sweet aromatic flavour of the cinnamon, and some added natural sweetness from a few raisins, you will not miss the heaped spoons of sugar you sprinkled over your oats before.

What does it cost per portion?

At R1,20 per portion cooked porridge, this should be part of every family’s breakfast!

3. Tomatoes

Tomatoes and tomato juice have been studied extensively for their benefits on men’s health, in support of prostate health. However, recent research has focused on the heart health benefits of tomatoes – perhaps another clue into the health benefits linked to a Mediterranean diet.

Research highlights:

Lycopene, the red pigment found in tomatoes, as well as watermelon and guavas, is a potent antioxidant with multiple health benefits. Research into cardiovascular health has shown that tomatoes could help contribute to healthy cholesterol and healthy blood pressure levels, mostly due to the lycopene in the tomatoes.

Heart health
Research into cardiovascular health indicates that tomatoes could help contribute to healthy cholesterol and healthy blood pressure levels. Photo: Supplied/Health For Mzansi
Did you know?

While most fruit and vegetables show the maximum benefit if eaten raw, tomatoes show even greater health benefits if eaten in a cooked form. The reason for this is that the fat soluble lycopene is not only heat resistant, in fact, it is made more available for absorption through the cooking process.

What does it cost per portion?

At R10-R12 per tin of tomatoes, who can say no to adding this ingredient into sauces, soups, pasta dishes and stews?

4. Tinned fish

Tinned pilchards, sardines and mackerel are packed with omega 3 fatty acids, known to be one of the most valuable nutrients in support of a healthy heart.

Research highlights:

Oily fish, rich in omega 3 oils, has been the focus of cardiovascular research for decades. Omega 3 fatty acids can help reduce the risk of blood clots. It can also help manage blood pressure, reduce the bad cholesterol, support the good cholesterol and improve blood circulation.

Heart health
Sardines are packed with omega 3 fatty acids, known to be one of the most valuable nutrients in support of a healthy heart. Photo: Supplied/Health For Mzansi
Did you know?

Even though a lot of focus is placed on supplements, the best benefits is derived when the omega 3 oils are ingested within the source – oily fish such as sardines, pilchards and mackerel. Yes, salmon is rich in omega 3 oils too, but with the cost effective focus of this article, lets focus on the types of fish we can eat regularly.

What does it cost?

At R17 for a 410g tin of pilchards (yes, the one in tomato sauce is best!), you can prepare a wholesome meal for a family of four.

With this information at hand, make sure to keep these foods on your weekly shopping list:

  • red apples
  • oats
  • tinned tomatoes
  • tinned pilchards

All of these foods are versatile and can be included in various ways, in different recipes, to ensure you and your family can feast on heart-healthy foods all year found.

ALSO READ: Organic crusader dreams of healthier Mzansi

Share130Tweet81Send
Previous Post

Food is the story of life, love and health

Next Post

4 health benefits of honey that will surprise you

Staff Reporter

Staff Reporter

Related Articles

My Health

Follow these steps on your journey to a healthy heart

by Noluthando Ngcakani
24th Jun 2022
0

Keeping your ticker healthy can be difficult given the stressful times we're living in. Tick these boxes as you march along to better heart health. You know the drill ... eat healthily,...

Read more
Ever heard of a Mediterranean diet? You should try it!

Can intermittent fasting be good for weight loss?

21st Jun 2022
When should you go to hospital for a headache?

When should you go to hospital for a headache?

17th Jun 2022
Young and depressed? Here’s why

Young and depressed? Here’s why

15th Jun 2022
Next Post

4 health benefits of honey that will surprise you

Dr Lance Coetzee has become the first urologist in Mzansi to complete 1 000 robotic procedures. He says robots are changing the face of cancer treatment and helping to save lives. Photo: Prostate Cancer Foundation South Africa

Surgeon hits record with 1 000 robotic surgeries

What you should know about SA’s very own Covid vaccine

Stories

Finding a happy medium: Divorce vs co-parenting
Loyiso taps into liquid gold of extra virgin olive oil
Youth transform dumping site into thriving food garden
Winter: An ideal time to plant root veggies, take stock
Early pregnancy care essential for moms-to-be
Meet Mzansi’s Keto Queen, Sharney Blackway
Heart health: Keep your diet lean, clean and green
Yummy Meatless Wellington
No Result
View All Result

Categories

  • Choices (40)
  • Conversations (76)
  • Featured (1)
  • Grow It (53)
  • My Health (103)
  • Podcast (44)
  • Recipes (56)
  • Remedies (5)
  • Trending (278)

Recent

Health For Mzansi nominated for international award!

Health For Mzansi nominated for international award!

4th Jul 2022
Mpumalanga healthcare still in a state of recovery

Mpumalanga healthcare still in a state of recovery

4th Jul 2022
World Food Day: 1 in 10 people undernourished

Making every crumb count this Mandela Day

4th Jul 2022
Health For Mzansi

Contact us
Office: +27 21 879 1824

Marketing: +27 71 147 0388
News: hello@healthformzansi.co.za
Advertising: sales@foodformzansi.co.za

Privacy Policy
Cookie Policy

cropped-H4M-Fetch-Shirts.jpg

Fetch Your Body Mzansi!

cropped-Untitled-design-28.jpg

Heart health: Keep your diet lean, clean and green

cropped-poster-2022-06-06T090553.304.jpg

Youth transform dumping site into thriving food garden

Health For Mzansi nominated for international award!

Mpumalanga healthcare still in a state of recovery

Making every crumb count this Mandela Day

Wake-up call: Invest early in children’s mental health

Tips and tricks to help your baby sleep better

Why you should log off, shut down and sleep

No Result
View All Result
  • Trending
  • My Health
  • Conversations
    • Podcast
  • Grow It
  • Recipes
  • Choices

© 2021 Health For Mzansi | Farmers For Change Pty (Ltd)

By continuing the use of our Website, you are explicitly and actively consenting to our processing of your personal information as per our Privacy Policy.
Cookie SettingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT
Go to mobile version
Finding a happy medium: Divorce vs co-parenting Loyiso taps into liquid gold of extra virgin olive oil Youth transform dumping site into thriving food garden Winter: An ideal time to plant root veggies, take stock Early pregnancy care essential for moms-to-be Meet Mzansi’s Keto Queen, Sharney Blackway Heart health: Keep your diet lean, clean and green Yummy Meatless Wellington