The holiday season is a time of family fun, connections, and delicious food, but it can also be a time of year when it's easy to overindulge. South Africans are particularly prone to heart disease, so Lager Rooibos partner nutritionist Mbali Mafori shares some tips to follow for a heart-healthy holiday season.
“Dieting and healthy eating plans are often ignored during the Christmas season,” Mafori points out. “However, for South Africans living with heart disease and other related conditions, the effects of overconsumption can be significant. The good news is that you don't have to feel restricted to have a heart-healthy celebration.” It's a fun, festive, and flavorful way to spend your time. With a little creativity and thoughtful choices, you can enjoy the celebration while keeping your heart healthy. The best gift you can give to you and your family is the gift of health, so your heart and overall health are the best gifts you can give. It’s worth making these small changes to protect yourself.”
1. Cook a variety of heart-healthy dishes
Ensure nutrition and add variety to your diet by including a variety of heart-healthy dishes in your holiday lineup. Prepare a combination of colorful salads, grilled vegetables, and low-fat proteins such as chicken (remove excess skin) or fish, with your favorite whole-grain accompaniment, or finish off your meal with a nice addition such as a fresh fruit salad. Serve with dessert. Having a variety of options on the table makes meals more enjoyable and allows everyone to enjoy a little bit of everything.
2. Balance your diet
A diet high in saturated fat, salt, and sugar can increase cholesterol levels and blood pressure. You can adapt the recipe by adding a little oil or margarine to the vegetables, or adding herbs, garlic, or chili flakes for flavor instead of salt. Don't add sugar to butternut, cream to spinach, or baking powder to green beans. Also, choose healthier cooking methods like grilling, steaming, and roasting to naturally enhance flavor and preserve the nutritional value of your food.
3. Limit salty snacks and sauces
Too much sodium increases blood pressure, which is a risk factor for heart disease. Instead of salty snacks, you can eat festive alternatives such as unsalted nuts, homemade popcorn with a little salt or herbs and spices, colorful summer fruits and vegetable sticks. Make your own dip using yogurt. Season sweet snacks with honey and savory snacks with garlic and fresh herbs. Options like hummus and guacamole also work well. If you're on a road trip, pack snacks from home to ensure you have healthy options on hand, and remember the idea of a “padco” with a healthy twist.
4. Stay active during the celebration
Physical activity improves blood circulation and keeps your heart strong, so don't miss out on exercise this December. Have fun trying new ways to stay active, whether it's dancing to your favorite song, taking a walk with your family after dinner, or planning outdoor games to stay active and make memories. If you're traveling, walk as safely as possible.
5. Stay hydrated with heart-healthy drinks
Sugary and alcoholic drinks can be hard on the heart and dehydrate you, so try incorporating hot or cold lager rooibos tea as a way to keep your family hydrated and healthy. You can make fun, festive drinks like lager rooibos tea infused with lemon, mint, and fresh berries. These drinks are refreshing, low-calorie, and perfect for the holiday spirit, with the added benefits of heart-healthy rooibos tea. Check out Laager Rooibos' summer recipe ideas at www.joekels.co.za or @LaagerRooibosTea on Facebook and Instagram.
Rooibos tea is known for its many health benefits, and a recent study by the Institute of Applied Microbiology and Health Biotechnology at the Cape Peninsula University of Technology provides valuable insight into the potential cardiovascular benefits of rooibos tea. is obtained.
Building on previous research, this ground-breaking study was carried out by Institute Director Professor Janine Marnewick and researcher Maria Hartnik in collaboration with the SA Rooibos Council. The findings demonstrated rooibos' ability to modulate risk factors associated with cardiovascular disease by assessing heart function in real time using state-of-the-art diagnostic methods. Although rooibos tea is not a cure for cardiovascular disease, it shows promise as a prevention strategy that can be easily incorporated into daily life along with a healthy lifestyle. Previous research has also identified compounds such as aspalathin and notophagine as powerful antioxidants found in rooibos, which can help reduce inflammation and oxidative stress, which are key contributors to cardiovascular disease.
“With each new study, we learn more and more about the health benefits of rooibos tea, with a particular focus on heart health,” said Candice Sessions, Laager Marketing Manager. says. “This festive season, adding a cup or pitcher of Lager Rooibos Iced Tea to your daily diet is an easy and effective way to stay hydrated and protect your heart health while enjoying the festivities. is.”
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