World Heart Day 2024 – The Power of Local Foods

World Heart Day, observed annually on September 29th, serves as a global platform to raise awareness about cardiovascular disease (CVD) and promote heart-healthy lifestyles. Cardiovascular disease encompasses a group of disorders involving the heart and blood vessels, including coronary artery disease, stroke, heart failure, and hypertension.

Approximately 17.9 million people lose their lives each year due to CVD, accounting for a third of all global deaths, according to the World Health Organization (WHO). As a leading cause of mortality and morbidity, CVD places a substantial burden on healthcare systems and economies. This makes it a critical public health issue worldwide, with its prevalence continuing to rise, especially in low- and middle-income countries.

In Ghana, like many countries in Africa, the burden of cardiovascular disease has increased significantly in recent years, driven by increasing rates of hypertension, diabetes, and obesity. According to the 2019 Global Burden of Disease report, CVDs are among the top five causes of death in the country. The rising urbanization, coupled with lifestyle changes and a shift towards processed foods, has elevated the risk factors for heart disease.

Hypertension, diabetes, and high cholesterol levels are risk factors of CVD. In addition to these, intake of unhealthy diets; high in salt, sugar, and saturated fats, tobacco use, excessive alcohol consumption and lack of physical activity are significant contributors to the burden of cardiovascular diseases in Ghana. Studies suggest that hypertension alone affects nearly 30% of adults in the country, increasing the risk of heart attacks and strokes. These alarming figures highlight the urgent need for preventive measures, including addressing modifiable risk factors. Addressing the importance of heart healthy diet is essential for improving heart health and reducing the associated burden on the healthcare system in Ghana.

The Role of Diet in Heart Health

The connection between diet and heart health is well-established. A heart-healthy diet can significantly reduce the risk of developing cardiovascular diseases. Diet plays a crucial role in maintaining optimal blood pressure, optimal blood sugar levels, reducing cholesterol levels, and preventing the buildup of plaque in arteries. Diets rich in fruits, vegetables, whole grains, and lean proteins promote heart health, while diets high in processed foods, unhealthy fats, and added sugars increase the risk of heart disease.

Several nutrients and foods have been shown to support heart health:

Healthy fats: Omega-3 Fatty Acids are essential or healthy fats that have anti-inflammatory properties and support heart health. They are found in fatty fish like, sardines, mackerel (salmon), avocados, olive oil, flaxseeds, and walnuts. In Ghana, local fish species such as tilapia, a favourite meal accompaniment for many dishes, also contains moderate amounts of omega-3 fatty acids. Omega-3 fatty acids help to reduce inflammation, lower triglyceride levels, and prevent irregular heart beat (arrhythmias).

Fibre: A diet high in fibre, particularly from whole grains and cereals, fruits, and vegetables, helps maintain healthy cholesterol levels by binding to LDL cholesterol and removing it from the body, preventing its absorption in the bloodstream. This helps to reduce the risk of heart diseases.

Fruits and vegetables: Fruits and vegetables are rich in essential vitamins, minerals, and antioxidants that support heart function, reduce oxidative stress, and lower blood pressure. Many people do not eat adequate amounts of fruits and vegetables, thus there needs to be an emphasis on increasing fruit and vegetable consumption to meet WHO’s recommendation of at least 400 grams per day.

Local Foods in Ghana for Heart Health

Ghana is home to a rich variety of foods which when balanced and consumed appropriately, offer a wealth of nutrients that promote heart health. By focusing on local ingredients, Ghanaians can make affordable, culturally relevant dietary changes to support cardiovascular health.

Fruits: Mangoes, papayas (pawpaw), pineapples, and bananas are common in Ghana. These tropical fruits are high in vitamins A and C, potassium, and fibre, all of which are beneficial for heart health. For instance, potassium helps regulate blood pressure by counteracting the effects of sodium. They can be enjoyed fresh or used in various desserts or salads. Juices made from fresh fruits are best enjoyed in moderation to avoid intake of excess sugars.

Vegetables: Leafy greens such as Kontomire (cocoyam leaves), amaranth (Aleefu), Ademe and Gboma are good sources of fibre, vitamins, magnesium, and antioxidants, which help reduce blood pressure and improve heart function. Garden eggs (African eggplant), bell peppers and tomatoes are low in calories, high in fibre and antioxidants thus their intake reduce the risk of heart disease.

Proteins: Fish is a vital component of the Ghanaian diet. Fish varieties like tilapia, mackerel, herrings, anchovies, and sardines provide essential omega-3 fatty acids. Plant-based proteins like beans of all colours, lentils, and groundnuts are rich in fibre and heart-friendly nutrients, promoting healthy cholesterol levels.

Whole Grains: Whole local grains such as corn, millet, brown rice, fonio and sorghum offer a heart-healthy alternative to refined grains. These whole grains are rich in fibre, vitamins, and minerals, which support healthy digestion, lower cholesterol, and reduce the risk of heart disease.

Natural spices: The perceived medicinal value of natural local Ghanaian spices such as Prekese, Sorowisa, Efomwisa, Hwentiaa, Nketenkete, Pepere, ginger, garlic etc have a long history. Whilst more research needs to be done to better understand their roles in prevention or management of specific diseases, they may play a role in supporting heart health by reducing the use of artificial spices in cooking. Many artificial spices and seasoning blends contain high levels of sodium, which can contribute to high blood pressure and other cardiovascular issues. Natural spices, on the other hand, typically contain little to no sodium, making them a healthier choice.

Dietitians play a critical role in promoting heart health by helping clients develop personalized meal plans. By assessing dietary habits, medical history, and individual needs, dietitians in Ghana can provide tailored recommendations for improving heart health. They can also educate clients about the benefits of local foods and offer practical tips for incorporating them into their daily meals. Culturally tailored interventions are more likely to succeed because they respect familiar dietary preferences while guiding clients towards healthier choices. By tailoring advice to individual needs and preferences, dietitians can help clients make sustainable and budget friendly dietary changes that support long-term heart health. A meal plan that emphasizes balance, variety, portion control, reduced salt and fat intake and overall moderation ensures that heart-healthy habits are achieved and maintained in the long term.

The rich variety of fruits, vegetables, whole grains, and lean proteins available in Ghana provides many opportunities for creating delicious and nutritious meals that support heart health. Collaborating with dietitians to personalize meal plans that incorporate traditional foods, coupled with regular physical activity and adequate hydration, further enhances the potential for success. As we mark World Heart Day, let us recognize the power of local foods in promoting cardiovascular health and work towards a healthier future for all.

References

World Health Organization. (2023). Cardiovascular diseases (CVDs). Retrieved from https://www.who.int/health-topics/cardiovascular-diseases

Bosu, W. K., & Bosu, D. K. (2021). Prevalence, awareness, and control of hypertension in Ghana: A systematic review and meta-analysis. PloS one, 16(3), e0248137. https://doi.org/10.1371/journal.pone.0248137

Written by Pearl Kudexa (MSc, RD) and Laurene Boateng (PhD, RD)

Pearl Kudexa (MSc, RD) is a Registered Dietitian and contributing writer for www.fullproofnutrition.com

Laurene Boateng (PhD, RD) is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of www.fullproofnutrition.com , a website committed to providing reliable, evidence-based, and practical healthy eating advice.

Consulting a registered dietitian empowers you to take control of your health and make informed dietary choices that support your well-being.