The Heart Mark is a guideline and incentive for shoppers to instantly identify healthy products on the shelf.

These products are:

• Lower in cholesterol
• Lower in saturated fat
• Lower in salt
• High in fibre (where applicable)
• Lower in added sugar

There is a growing list of Heart Mark approved products. Click here for the Heart Mark Complete Endorsed Products List.

Heart Mark Diet Line (0860 223 222) 

This is a share call service to the community and manned by a qualified dietician during office hours. 

Information pamphlets are available on healthy eating, weight control, exercise and risk factors such as smoking, cholesterol and high blood pressure, amongst others.

How can cholesterol levels be lowered?

The first step should always be dietary intervention. Drug treatment can be considered. The main focus point should be on lowering fat, especially saturated fat, intake. It is important to note that there are many different types of fat, not just the visible fats, i.e. the fats that you can see clearly such as oil, butter, margarine, chicken skin and fats on meat. Keep in mind the invisible fats such as those found in milk, cream, cheese, cakes, pastries, biscuits, snack foods, fast foods and sausage meats. These tend to be saturated fats and usually make up more than half the average person’s fat intake.

Here are the different types of dietary fat and their effect on cholesterol:

Raise cholesterol level

Saturated fat - Animal fat (especially from fatty meat and full cream dairy products), butter, coconut palm oil and palm kernel oil. Trans fat - Hydrogenated fats such as brick margarine, shortening and foods prepared with these hydrogenated oils (including high fat baked goods).

May lower cholesterol level

Polyunsaturated fat - Vegetable oils such as sunflower, soya and corn oil, soft margarines, fatty fish and legumes. Mono-unsaturated fat - Olive, grape seed and canola oil or margarines, avocado pear, nuts and olives.

Dietary Intervention 

• Eat a healthy balanced diet that includes a wide variety in types of food
• People who are overweight are advised to lose weight to reach their ideal body weight
• Eat regular meals - either three main meals or smaller meals more often. When meals are distributed throughout the day, blood cholesterol levels and body weight can be controlled better
• Decrease fat intake, especially saturated fats
• Substitute saturated and trans fats with polyunsaturated and mono-unsaturated fats
• Increase fish and chicken and reduce red meat intake. Incorporate fatty fish (rich omega 3 fats – a type of polyunsaturated fat that can be beneficial to the heart) in the diet on a regular basis (2-3 times a week). For example salmon, snoek, sardines, pilchards, anchovies, kippers, galjoen, mullet, mackerel, trout, tuna and herring
• Limit dietary cholesterol intake such as egg yolk, organ meats, fatty meats and some seafood (shrimps, prawns and calamari). Foods of plant origin contain no cholesterol
• Increase fibre intake, especially soluble fibre (such as oat bran, legumes, cereals, fruit and vegetables) has a cholesterol lowering effect. It binds with cholesterol in the digestive tract, preventing absorption into the bloodstream.
• Eat at least five portions of different fruits and/or vegetables every day (especially good sources of vitamin C e.g. guava, orange and deep yellow/dark green types such as pumpkin and broccoli). Eat with the pips, skin and seeds if possible
• Eat 6 or more servings of whole-wheat unrefined products daily
• Legumes (soya, dry beans, peas and lentils) are high in fibre, low in fat, a good source of protein and have a high satiety effect
• If you use alcohol, do so in moderation. Limit your intake to 1 drink/day for women and 2 drinks/day for men

Eating to control blood pressure:

The following are guidelines for lowering or regulating high blood pressure:

• Eat 3-6 small meals per day.
• Eat a healthy balanced diet, low in saturated fat that includes a variety of foods and provides sufficient amounts of potassium (found in fruit, vegetables, dairy products and fish), calcium, magnesium (in whole grains, nuts, and dry peas and beans) and omega-3 fatty acids.
• Overweight people are advised to lose weight to attain their ideal body weight. Losing as little as 4.5kg can lead to a meaningful drop in blood pressure.
• Limit salt (sodium chloride) intake to one teaspoon per day. "Hidden salt" in processed foods represents 65-80% of our intake of sodium chloride with only 15% coming from the salt we add at the table. Limit your intake of processed foods, foods high in salt and those containing flavouring salts. Read labels of products for sodium content before purchase! The use of potassium salts should only be prescribed as a replacement for sodium chloride under medical supervision.
• If you drink alcohol, do so in moderation. Limit daily intake to 1-2 drinks. One drink is equal to 340ml beer, 120ml wine or 25ml spirits.
• Caffeine in coffee, tea, cola drinks and chocolate may cause blood pressure to increase temporarily. Excessive intake is therefore not recommended.
• Physical activity should be part of your daily routine. Try to exercise for at least 30-45 minutes most days of the week. Avoid strenuous exercise such as lifting heavy weights, which can raise blood pressure. Rather try walking, swimming, cycling or golf. Consult your doctor for advice on the type of exercise you should be doing.
• Stress management is important in keeping your blood pressure under control.

How to limit salt intake:

Some foods that you'd never guess contain salt. The best way to find this out is by reading the labels of products before purchase.

• Avoid products containing salt - look for the word "sodium" in the ingredients list. Examples are sodium chloride (table salt), monosodium glutamate and sodium bicarbonate (baking soda).
• Choose "low salt" alternatives - if there are any available
• If you use salt in food preparation, do not add extra salt at the table
• Learn to use herbs and spices and to enjoy the natural flavour of food.
• Alternatives for salt in cooking are pepper, salt-free spices, vinegar, lemon juice, fresh ginger, fresh ground horseradish, hot pepper sauce, garlic, onion powder, fruit and fruit juices and homemade salad dressings without added salt.

Nine steps to eating for a good healthy heart:

• Substitute saturated fat with polyunsaturated and mono-unsaturated fats
• Limit your intake of foods high in cholesterol. Maximum 300mg per day
• Eat more complex carbohydrates, especially those rich in fibre
• Use fresh, unrefined foods to maintain a daily intake of 30 - 40g fibre
• Include at least 5 helpings of fruit and vegetables a day
• Control your weight through regular exercise and controlled food intake
• Use less salt (sodium). Salt intake should be limited to 5g (1 teaspoon) a day. Remember processed foods may contain sodium
• If you use alcohol do so in moderation, 1 - 2 drinks maximum per day
• Try to include fish at least twice a week

Meat, fish and chicken have similar cholesterol values, but differ in their saturated fat content.

Foods high in saturated fat and/or transfats