World Heart Day 29 September 2021

Today is World Heart Day. This year’s World Heart Day’s theme is “Use Heart to Connect”. By “using your knowledge, compassion and influence to make sure you, your loved ones and the communities you’re part of have the best chance to live heart-healthy lives. It’s about connecting with our own hearts, making sure we’re fuelling and nurturing them as best we can, and using the power of digital to connect every heart, everywhere.”

Why is heart health recognition important?

The World Heart Federation states World Heart Day (29 September) serves as very important reminder that cardiovascular disease (CVD) is still one of the number one killers, causing 18.6 million deaths per year. Add Covid-19 to this, and 520 million living with CVD are now more vulnerable to getting severe cases of this virus.  

Your heart needs your help

High blood pressure, obesity, smoking, diabetes more rare conditions like cardiac amyloidosis and Chagas disease can cause CVD. By quitting smoking, eating healthy and exercising regularly you can help your function optimally.

10 tips to keep your heart healthy

1. Eat sugar in moderation: weight gain can lead to diabetes and heart disease

2. Watch your weight: obesity can lead to high blood pressure, high cholesterol and type 2 diabetes

3. Keep saturated fat intake to a minimum: e,g skin on chicken/ fat on meat/ full fat dairy)

4. Take it easy on the salt: use herbs/ lemon/ ginger and garlic to flavour foods instead

5. Fruit and veg are your best friends: choose a variety of colours and eat fresh, not processed

6. Add more plants foods like lentils, chickpeas, avocado, nuts, seeds and olives to your diet

7. Fish is good for you: eat omega 3 rich fish such as sardines, snoek and salmon at least twice a week (rather grilled versus deep fried)

8. Include high fibre foods like oats, whole wheat seeded breads and potatoes (with skin) to your diet

9. Cook your own food as often as possible: this way you’ll know exactly what goes into it!

10. Avoid processed food and takeaways: these foods are loaded with salt and bad fats

A heart-healthy diet is our speciality

We know what your heart needs to keep it pumping with vigour. Each and every Registered Dietitian at Tracy Ugarchund and her Associates is University trained with BSC Medical Honours in Nutrition and Dietetics. We can guide you on ways to keep your meal planning tasty and healthy, with a strong focus on heart health.

Need to know more? 

Tracy and her Associates are available for one-on-one consultations. You can contact Tracy directly on 082 657 0700 or via email at Find out more about who we are and what we can do for you at