Eating your way to heart health

THERE’S no need to give up your favourite food just to eat healthy, says respected dietitian Mbali Mapholi.

On a mission to improve heart health in the country, she says that by tweaking certain ingredients, you can ensure your dish is wholesome.

The steps to do that are contained in her newly released book, Inkonjane: A Nutrition Guide to Heart Health.

Mapholi says that high blood pressure, high cholesterol, and stroke are among the top co-morbidities in South Africa, and research shows that at some point, the majority of South Africans will end up with type 2 diabetes, high blood pressure or high cholesterol.

Apart from the cases she encountered in her practice, the issue is personal.

“My dad had high blood pressure almost all my life, and then at some point in 2001, complications related to that claimed his life. In 2016 I lost my grandmother as well, due to a stroke which is a complication of high blood pressure.”

This inspired her to craft an easy-to-use roadmap to health through her book.

She describes it as a heart-first guide to everyday eating that supports better cardiovascular health, but more importantly, it’s rooted in African heritage and community.

“When we look into the South African nutrition landscape, the books that are available are either too scientific, or they are giving food examples that the majority of South Africans don’t eat on a day-to-day basis.”

Mapholi’s book is divided into various chapters, each written in simple, understandable language. For instance, she defines terms like heart health, high blood pressure, and cholesterol. It demystifies things like carbohydrates, proteins, vitamins, and minerals, and then illustrates their link to heart health. She also explores various diets, like keto and the Mediterranean diet.

There’s a chapter on obesity, as it's one of the major risk factors for heart and heart-related diseases. 

The book is filled with examples people can relate to. For instance, she examines the Zulu tradition of isithebe, where people serve meat on a wooden tray and dip it in salt as they eat it.

Mapholi’s drive to improve heart health also led to her becoming an ambassador for Laager Rooibos which is the only rooibos tea that carries the mark of the Heart and Stroke Foundation South Africa.

She uses rooibos in cooking and says it’s a great swap, for example, when a recipe calls for water.

“Rooibos brings out the natural flavour in food. So if you’ve used tomato purée or tomato paste, cook it down and then add rooibos tea , your stew will be nice, brown and glossy, without the addition of stock cubes or powdered soup.”

Mapholi says rooibos is also a great alternative for those wanting to reduce their intake of sugary drinks, as it can be used to make homemade iced teas allowing you to control how much sugar goes in, while the fruit in the iced tea also counts toward your daily fruit intake. Rooibos, she says, is naturally low in sodium, full of antioxidants, and part of recipes and tips that support calm, rest, and hydration — all important for heart health.

Mapholi describes her book as a practical guide, filled with tips, formulas, and ways to use what readers already have in their homes to make nourishing meals.

It also includes a 30-day calendar for those wanting to improve their health, encouraging small steps like drinking more water, moving your body, and creating shopping lists and meal plans.

“It’s not about perfection, expensive ingredients, or restrictions,” she says. 

“It’s about helping you understand nutrients, knowing where to find them in everyday foods, and then simply standing up, opening your cupboard, and creating something that supports your health. It’s made for real life.”

The statistics are alarming. According to the Heart and Stroke Foundation South Africa, every day 225 South Africans die of heart disease. Every hour, 10 people suffer strokes, while 13% of deaths globally are linked to high blood pressure.

Mapholi’s book is pocket-sized because she wanted something that would be easy to travel with, fit into a handbag, and be taken to the shop so readers can buy the products listed in her healthy food guide.

“This is the kind of book that makes you feel like you’ve just had a one-on-one consultation with me in your own kitchen,” she says.

Inkonjane: A Nutrition Guide to Heart Health retails for R350 and can be ordered from her website: www.mbalimapholiinc.co.za or from Takealot.com.