Heart-Friendly Recipes

September is Heart Awareness Month, and to help you keep your heart in good shape, we have expert dietary advice from the Heart and Stroke Foundation South Africa, plus recipes that are delicious – and good for your heart

Heart-Healthy Recipes

Eat rainbow colours

A variety of five portions of fruit and vegetables per day will ensure you get an array of nutrients and antioxidants, and will decrease your risk of getting heart disease. Fresh fruit is ideal for mid-morning snacks, and chopped banana over your breakfast cereal is a great way to start the day!

Eat fish

It’s recommended that you should eat at least two portions of fish per week, as it’s packed with protein, vitamins and minerals, including one serving of oily fish, like salmon, mackerel and trout, which is high in Omega 3; Omega 3 may lower risk of heart disease as it can reduce inflammation – which can damage your blood vessels.

Limit saturated fats

Yes, we do need fat in our diet; however, the amount and type of fat we’re eating is what counts. There are two types: saturated and unsaturated. Too much saturated fat can increase cholesterol in the blood, which raises your risk of developing heart disease. Reduce your saturated fat intake by cutting down on butter and animal fat, and select foods that comprise unsaturated fats instead, such as vegetable oils, and avocados.

Be active

Being overweight increases your risk of heart disease; being active in the smallest way will go a long way. Take the stairs instead of the lift, get off the couch and walk the dog, and involve the kids and play tag in the garden.


By keeping yourself hydrated, you help your heart to pump blood through to your muscles, making them work better. To avoid dehydration, 1, 6 to 2 litres of water is needed every day. This is apart from the fluid you get from food. Drink water with lemon or mint, rather than fizzy drinks that are high in added sugars.

Try our heart-friendly recipes now!

Sweetcorn Fritters

Sweetcorn fritters recipe

Steak with Mushroom sauce 

Steak with mushroom sauce recipe

Homemade Pavlova with seasonal berries or fruit and dark chocolate

Homemade Pavlova with seasonal berries or fruit and dark chocolate recipe

DISCLAIMER: Before starting any diet, you should speak to your doctor. You must not rely on the information on this website/newsletter as an alternative to medical advice from your doctor or other professional healthcare providers.

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