Foods that help fight heart disease
According to the latest World Health Organization data published in 2021, Coronary Heart Disease Deaths in Tunisia reached 33.50%, and was listed as the second highest cause of death behind Covid. Hypertension or high blood pressure, diabetes, high (LDL/bad) cholesterol, smoking and obesity were noted as the contributing risk factors in a study conducted between 2016 to 2019 by the Tunisian Association on Study and Research on Artherosclerosis and the International Artherosclerosis Society.
The rise in heart disease in Tunisia correlates with a shift away from traditional Mediterranean eating patterns toward more processed foods and saturated fats. While the classic Tunisian diet is inherently heart-healthy, modern additions like refined pastries, sugary drinks, are leading to the rise in heart disease across the country.
To maintain heart health, it is recommended that Tunisians limit several popular modern additions to their diet like:
- Commercial pastries, and breaded fried chicken.
- Imported processed meats such as salami and sausages.
- Sugary sodas that have replaced traditional teas.
- Deep-fried street foods and pastries made with refined oils.
- Excessive amounts of whole-fat dairy products.
Traditional Tunisian cuisine have foods that are better for your heart and arteries. These include:
Extra Virgin Olive Oil
At the heart of Tunisian cooking lies high-quality olive oil, rich in monounsaturated fats and antioxidants. Used generously in tajines and salads, this golden elixir helps reduce bad cholesterol (LDL) while increasing good cholesterol (HDL).
Harissa
This fiery red pepper paste is packed with capsaicin and antioxidants that may help reduce inflammation and improve heart health. Look for traditional versions made with red peppers, garlic, caraway, and olive oil.
Fresh Fish
Coastal Tunisian cities have long relied on omega-3-rich fishlike sardines, mackerel, and tuna. These fatty fish are excellent for lowering triglycerides and reducing heart disease risk. Try them grilled or in traditional dishes like couscous au Poisson.
Chickpeas and Lentils
Essential to Tunisian soups and stews, these legumes are high in soluble fiber, which helps remove excess cholesterol from your bloodstream. They’re also rich in plant-based protein and minerals.
Whole Grain Couscous
Unlike refined versions, traditional whole grain couscous provides fiber that helps manage cholesterol levels. It’s versatile and perfect for absorbing the flavors of heart-healthy vegetables and spices.
Fresh Herbs and Spices
Stock up on cumin, coriander, caraway, and fresh herbs like parsley and mint. These aromatics not only define Tunisian cuisine but also contain compounds that may help improve heart health and circulation.
Pair these ingredients with plenty of fresh vegetables and moderate portions. By incorporating these traditional Tunisian foods into your diet and getting at least 30 minutes of daily exercise such as walking, your heart will be loving you more!
Remember, eating healthy does not mean you can’t treat yourself to the occasional “bad” foods. Nutritionist recommend eating your sweet treat and fruits right after your meal, not in between, nor with every meal or everyday. Make moderation a habit. Eating right is not a diet, but the right way to change habits that will improve your overall health and lead to better moods and performance.
Visit the Recipes section for heart-healthy recipes, and heart-healthy snacks. See the Fitness section for exercise suggestions.
