Silver Fit


Adapted from a presentation by RAYLENE PEINE (RDSA)

Keeping Your Heart Healthy

  • Try to get fresh air as often as possible
  • Address your stress:
    • Get enough sleep (7-9 hours/night)
    • Speak to someone – a friend or a professional
    • Get Organised
    • Meditate
    • Stop smoking – Smoking kills 1 person every 6 seconds, and smokers have a 25% higher risk of heart disease
  • Exercise
    • Being physically active improves your mental health, lowers your blood pressure, improves blood circulation and assists with weight loss
  • Monitor your alcohol intake
  • Ensure your cholesterol levels are within range
    • Cholesterol levels can be improved with lifestyle changes or medication
  • If you do have diabetes, try to control your blood sugar levels

Eating For a Healthy Heart

It is estimated that 70 – 80% of heart disease and strokes can be prevented by your lifestyle. Making good nutritional choices helps to prevent and treat a number of chronic conditions, including diabetes; obesity; hypertension; high cholesterol; heart disease and even some cancers.

Healthy eating is directly related to 6 of the 10 main causes of heart disease (stress, body weight, alcohol use, diabetes, cholesterol and blood pressure). Losing weight (if you are overweight) is one of the easiest ways to lower your risk of heart disease

Some points to remember:

  • Use whole-grain starches instead of refined starches (e.g.: brown rice; oats; whole-wheat bread and barley instead of white bread and sugary cereals
  • Opt for lean meats – fish, skinless chicken, ostrich, eggs and lean mince
  • Choose healthy fats (canola oil, olive oil, olives, unsalted nuts, avocado, fish, peanut butter and seeds)
  • Drinks:
    • WATER!!
    • Sugar-Free tea and coffee
    • Limited alcohol use: 1 drink for women and 2 drinks for men per day
  • Limit:
    • Processed foods
    • Foods high in sugar and fat (e.g.: chocolates; chips; sugary drinks; pastries; biscuits)
    • Salt and foods high in salt/ sodium – this includes adding salt at the table!
  • Remember
    • Eat real food
    • Aim for a variety
    • Ensure that you enjoy what you’re eating
    • Limit your portion sizes (you don’t need to finish everything on your plate)
    • Stay hydrated
    • Find what works for you – one size does not fit all
    • It’s a lifestyle – not a diet
    • Have a look at this research-based website for amazing recipe ideas: