JHB North - Feb 2021

Heart-happy foods
Berries: Blueberries, strawberries,
raspberries and blackberries can
significantly reduce the build-up of
bad cholesterol, a culprit contributing
to heart disease and strokes.
Black beans: They are packed with
heart-healthy nutrients. Folate,
antioxidants and magnesium can help
lower blood pressure. Their fibre helps
control both cholesterol and blood
sugar levels.
Swiss chard: This dark green, leafy
vegetable is rich in potassium and
magnesium. These minerals help
control blood pressure. Swiss chard
also has heart-healthy fibre, vitamin A
and antioxidants lutein and zeaxanthin.
Oats: The antioxidants present in oats
are beneficial for heart disease, and
the dietary fiber helps lower the bad
cholesterol without affecting the
good cholesterol.
Tomatoes: A high-potassium food,
tomatoes also contain the antioxidant
lycopene. They may assist in lowering
cholesterol while also keeping blood
vessels open. This in turn lowers your
risk for heart attacks.
Dark chocolate (at least 60–70 per
cent cocoa): Contains flavonoids
called polyphenols, which may
help blood pressure, clotting and
inflammation.
A healthy treat – date and chocolate balls
You’ll need:
40g dark chocolate (broken into
pieces); 15ml cocoa; 45ml low-fat milk;
5ml vanilla essence; 250g pitted dates
(finely chopped); 100ml desiccated
coconut; extra coconut and cocoa to
decorate with.
How to:
Place chocolate in a glass bowl and
melt over gently simmering water.
Mix cocoa with some of the milk to
form a paste and mix with remaining
milk and vanilla. Stir some of the
melted chocolate into the milk
mixture until smooth. Mix into the
warm chocolate. Stir in dates and
coconut. Place spoonfuls of the
mixture onto baking paper and
sprinkle with coconut or cocoa and
allow to set.
Alternatively, allow to cool slightly and
then roll into balls. Roll balls into extra
coconut or cocoa, if preferred. Cool in
the fridge.
Head over to cookingfromtheheart.co.za
for more heart-healthy recipes.
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February 21 Get It Magazine 21