Heart Health Namibia

Your Heart. Your Choice


Does changing my diet really affect my heart health?

Yes, absolutely! Here are just a few examples:

  • Lowering your salt will reduce your blood pressure: a key risk factor for heart disease.
  • Reducing your intake of all fats but particularly saturated and trans fats will reduce the likelihood of plaque formation your arteries.
  • Swapping saturated and trans fats for unsaturated fats will increase the amount of “good” cholesterol and reduce the amount of “bad” cholesterols further decreasing your likelihood of plaque formation.
  • Swapping sugary foods for slow release carbohydrates such as oats will reduce your risk of diabetes and obesity both serious risk factors for heart disease.

By making these changes you can make a huge difference to the health of your heart and you’ll also feel a lot better.

How To Keep Your Heart Healthy

‘With a Balanced Diet’

By Abertina Hanse

We are all aware that heart disease is becoming a problem in Namibia. So that’s why it is important for us to eat healthy and to have a balanced diet. Is it not? We have 10 rules to follow for a healthy diet:

  • Get down to and maintain your desirable body weight.
  • Reduce your total fat intake.
  • Use sugar and foods high in simple carbohydrates in moderation.
  • Use less salt.
  • Increase your fibre intake.
  • Eat a variety of foods.
  • Drink small amounts of alcohol in moderation rather than binge drinking.
  • Drink enough water and other fluids throughout the day [but remember a lot of water at once can be dangerous for you.]
  • Ensure a sufficient intake of mono and certain poly – unsaturated fats.
  • Reduce your intake of cholesterol.

If you do the above things then you can be sure that you have made a great start on keeping your heart healthy. We all love our bodies. So, what are you waiting for? Stand up and make a change.

Healthy Food Choices Include: –

  • Fats, oils and nuts= [check the label to see if it is free of trans fats]
  • Meat, fish and poultry= lean cuts preferably chicken without the skin. Oily fish such as pilchards and mackerel twice a week.
  • Eggs but avoid fried eggs.
  • Low fat and skim milk and yoghurts.
  • Bread and cereal=oats.
  • Fruits and vegetables = eat five portions of fruits and vegetables everyday if possible.
  • Beverages -tea and coffee without sugar.

I guess some of us are thinking, “I cannot afford all of this” but this information is designed to guide rather than tell you what you must do.

Please Avoid The Following Foods: –

You should avoid the following foods:

  • Fats and oil-all fried food.
  • Fatty Meats
  • Full cream milk, condensed milk, full fat cheeses.
  • Bread and cereals –white bread and rolls, biscuits, chocolates
  • Sugary Foods

Be safe rather than sorry, please eat healthy.

1) Which of the following tyes of fat is classified as a 'good' type of fat?


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