Healthy Eating

Eating well and making good nutritional choices is one of the best weapons you have in the fight against heart disease, as well as many other chronic conditions such as diabetes, obesity and some cancers. Even small improvements can make a big difference.

Follow these simple healthy eating steps from The Heart and Stroke Foundation of South Africa to not only lower your risk of cardiovascular disease, but also improve your overall health.

Simple steps to healthy eating

Eat more healthy foods such as: • Fruit and vegetables:

enjoy a variety, either fresh or frozen and aim for at least five a day. • Beans and lentils for high quality carbohydrates, protein and fibre.

• Low fat or fat free

dairy foods such as milk or yoghurt for calcium, protein, minerals and vitamins.

• High fibre wholegrain

starchy foods such as

NATIONAL NUTRITION WEEK IS FROM 9 TO 19 OCTOBER.

whole-wheat bread, brown rice, oats, whole-wheat pasta and barley, instead of refined cereals.

• Lean and fresh protein

like fish, eggs, skinless chicken, lean mince and ostrich meat instead of processed and fatty meats like polony, viennas, salami, sausages and sandwich ham.

• Choose healthy fats

found in canola, olive or sunflower oil, soft tub margarines, peanut butter, nuts and seeds, avocado and fish.

• Choose foods high in

omega 3 fats which are good for your heart and can help to improve cholesterol levels, especially naturally oily fish such as sardines, pilchards, mackerel and salmon, which should be eaten at least twice a week. • Clean water and unsweetened tea or coffee.

Eat less foods with added sugar, salt and bad fats • Cut down on unhealthy

fats like saturated and trans fats which can raise cholesterol levels.

• Limit added sugars

such as sweets, chocolates, and especially sugary drinks.

• Cut down on sodium and salt. • Limit alcohol. • Look out for the Heart

Mark on foods to help you choose healthier options. Visit www.heartfoundation.co.za for more information.

Dr Kathryn Carr

MBChB (UCT) DCH (SA)

GENERAL PRACTITIONER Special interest in Child Health 031 573 1185 drkathcarr@gmail.com 33 Beachway, Durban North