As we enter the month of September, South Africa honours Heart Awareness month and joins the global community in commemorating World Heart Day on 29 September. Heart Awareness Month is dedicated to raising awareness about cardiovascular health and urging collective action to combat heart disease. This year's theme from the World Heart Federation— “Use Heart for Action”—emphasizes a pivotal shift from mere awareness to proactive, deliberate actions that foster heart health on both personal and systemic levels.
THE POWER OF ACTION: BEYOND AWARENESS
The theme "Use Heart for Action" underscores the importance of moving from understanding heart health risks to actively working to mitigate them. Awareness is crucial, but it is the actionable steps that truly drive change. The call to action is twofold: individuals are encouraged to make lifestyle changes that enhance their cardiovascular well-being, and leaders are urged to implement and support policies that prioritize heart health on a broader scale.
INDIVIDUAL ACTIONS FOR HEALTHIER HEARTS
- Adopt a Heart-Healthy Diet
- Reduce Saturated Fats: Saturated fat is a type of fat that is typically solid at room temperature. It’s found mostly in animal products and some plant-based oils. While your body needs some fat for energy and to support cell functions, too much saturated fat can raise your cholesterol levels, which may increase the risk of heart disease over time.
Think of saturated fat as the "solid" fat, like butter or the fat on a steak. It doesn’t flow as easily through the body as healthier fats (like those in fish or avocados), so it can clog your arteries if consumed in excess. Common sources of saturated fat include butter, cheese, red meat, cakes and chocolates.
It’s okay to have some saturated fat, but it’s better to focus on healthier fats, like those found in nuts, seeds, and fish. These fats can actually reduce your risk for developing heart disease.
- Increase Fibre Intake: Foods high in fibre, such as fruits, vegetables, whole grains, and legumes, can help lower cholesterol levels and improve heart health.
- Include Oat Beta-glucan in your daily diet: Oat beta-glucan is a soluble fibre found in oats. Oat beta-glucan dissolves in water to form a gel-like substance in the digestive tract, which traps cholesterol-rich bile acids in the intestines, preventing its absorption into the bloodstream and aiding in its excretion from the body. By doing so, oat beta-glucan helps lower LDL cholesterol levels, often referred to as the "bad" cholesterol. Including about 4g of oat beta-glucan in your daily diet, you can lower your blood cholesterol levels, therefore lowering the risk for heart disease.
- Cut Down on Sodium: Excessive salt can lead to high blood pressure, a significant risk factor for heart disease. Use herbs and spices to flavour foods instead.
- Find Activities You Enjoy: Whether it’s walking, cycling, swimming, or dancing, consistent physical activity strengthens the heart muscle, improves circulation, and helps manage weight.
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Engage in Regular Physical Activity:
- Find Activities You Enjoy: Whether it’s walking, cycling, swimming, or dancing, consistent physical activity strengthens the heart muscle, improves circulation, and helps manage weight.
- Aim for 150 Minutes Per Week: The recommended amount is at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities.
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Maintain a Healthy Weight:
- Balance Calories: Combine a nutritious diet with regular exercise to achieve and maintain a healthy weight. Excess weight puts additional strain on the heart and increases the risk of cardiovascular disease.
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Avoid Smoking and Limit Alcohol Consumption
- Quit Smoking: Smoking is a major risk factor for heart disease. Seek support if you need help quitting.
- Moderate Alcohol Intake: Excessive alcohol can lead to high blood pressure and other health issues. Stick to moderate consumption guidelines—up to one drink per day for women and two for men.
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Manage Stress:
- Practice Relaxation Techniques: Incorporate stress-reducing practices such as mindfulness, meditation, or yoga into your daily routine. Chronic stress can negatively impact heart health.
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Regular Health Screenings:
- Monitor Blood Pressure and Cholesterol: Regular check-ups can help detect issues early and allow for timely intervention. Follow your healthcare provider’s advice for managing these metrics.
ADVOCATING FOR HEART HEALTH: A CALL TO ACTION
Individual efforts are immensely valuable, but for meaningful change to take place, advocacy and policy changes are essential. Here’s how individuals can help influence systemic improvements in cardiovascular health:
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Advocate for Better Health Policies:
- Support Legislation: Advocate for policies that promote healthier food environments, access to physical activity spaces, and comprehensive heart health education.
- Participate in Public Health Campaigns: Engage in campaigns that highlight the importance of heart health and call for necessary changes at the local, national, and global levels.
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Promote Heart Health in Your Community:
- Organize or Join Local Initiatives: Participate in or initiate community programs focused on heart health education, screenings, and physical activities.
- Encourage Heart-Healthy Practices: Share your own journey toward better heart health and inspire others to make positive changes.
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Support Research & Innovation :
- Donate and Fundraise: Support organizations dedicated to cardiovascular research and heart disease prevention. Contributions can aid in the development of new treatments and public health strategies.
- Visit the Heart & Stroke Foundation South Africa website to find out how you can get involved www.heartfoundation.co.za
WHERE DOES FUTURELIFE® FIT IN?
At FUTURELIFE®, we believe that the food industry plays a pivotal role in public health and creating positive food environments. As a functional food company, we strive to help South Africans live healthier, happier lives.
FUTURELIFE® Smart Instant Oats Classic features a whole grain oats, offering high fibre content and the natural presence of oat beta-glucans. The oat beta-glucan’s ability to lower cholesterol has earned FUTURELIFE® Smart Instant Oats Classic an endorsement from the Heart and Stroke Foundation of South Africa as part of their Heart Healthy Eating plan.
Additionally, this product includes a specific blend of minerals—copper, selenium, and zinc—that support immune function. With no added sugar and being low in sodium, FUTURELIFE® Smart Instant Oats Classic ensures all these health benefits while fitting seamlessly into your daily diet. Preparation is quick and simple: just add boiling water and let it sit for one minute.
You can also incorporate FUTURELIFE® Smart Instant Oats Classic into smoothies and various recipes to enjoy the advantages of oat beta-glucan throughout the day.
CONCLUSION: A UNIFIED APPROACH TO HEART HEALTH
Heart Awareness Month serves as a powerful reminder that protecting cardiovascular health requires both individual commitment and collective action. By “using heart for action,” South Africans can contribute to a significant reduction in heart disease rates, enhance quaMonitor Blood Pressure and Cholesterollity of life, and inspire global change. This September let’s move beyond awareness and embrace a purposeful approach to heart health, both in our personal lives and through broader societal efforts.
Together, we can make a difference—one heart at a time.
REFERENCES:
- Smith, A. B., Doe, J., & Jones, C. D. (2019). Oat Beta-Glucan and its Effects on LDL Cholesterol: A Meta-Analysis. Journal of the American College of Nutrition, 41(2), 87-94.
- World Heart Federation. https://world-heart-federation.org/world-heart-day
- Heart and Stroke Foundation South Africa. https://heartfoundation.co.za/
BY: Bianca Tromp / DATE: September 2024
DATE OF NEXT REVIEW: September 2027
