Cardiovascular disease (CVD) remains one of South Africa’s leading health threats, responsible for almost one in six deaths (around 225 people every day). The good news is that small, affordable changes can make a big difference, like swapping some meals for Omega‑3–rich foods.
Why your readers might find this useful:
- Actionable and relatable: easy tips, not preachy.
- Budget-friendly: everyday foods, not expensive “superfoods”.
- Expert-backed: clear, quotable insights from Prof. Pamela Naidoo (HSFSA CEO), Dr. Darren Green, and Dr. Tamaryn Green Nxumalo.
Please feel free to review the release for online inclusion. I’m also happy to put you in touch with any of our experts for further insights or interviews.
Cape Town, 29 September 2025 — World Heart Day. The Heart and Stroke Foundation South Africa (HSFSA) and Lucky Star are calling on South Africans to put heart health first with simple, repeatable habits: swap other proteins for Lucky Star Pilchards or Sardines in at least two meals each week and know your blood pressure.
Cardiovascular disease (CVD) remains a leading health threat in the country, responsible for almost one in six deaths (about 225 fatalities every day). Yet many risks are invisible: more than one-third of adults live with high blood pressure – often undiagnosed, earning hypertension the nickname “silent killer”, and high cholesterol quietly wreaks havoc on arteries with no early symptoms.
The good news: small, consistent changes can make a big difference. The HSFSA and Lucky Star recommend a few practical steps to support your heart right now:
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Add Omega-3 to your menu: Replace meat and processed proteins with oily fish like pilchards or sardines in at least two meals per week. These affordable, Omega-3–rich foods (for example, Lucky Star canned pilchards) provide heart-healthy fats that help lower “bad” cholesterol and blood pressure and reduce inflammation.
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Omega-3s have been shown to improve cardiovascular function and even support brain health and memory.
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Cut down on salt: Too much salt raises blood pressure. Try flavoring food with herbs, spices, garlic, or lemon instead of reaching for the salt shaker. Also limit salty processed foods (like packet soups, gravies, salty snacks and fast foods) which sneak excess sodium into your diet.
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Get moving: Aim for simple exercise each day, even a brisk walk or household chores count. Regular physical activity strengthens your heart and improves circulation, which benefits the brain and mood as well.
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Know your numbers: Check your blood pressure regularly (at least once per year). Hypertension often has no symptoms, so a quick blood pressure test is key to catching problems early. Most pharmacies and clinics offer free or low-cost blood pressure screenings.
Prof. Pamela Naidoo, CEO of the HSFSA, underscores that heart-healthy habits don’t have to be expensive or extreme. “Affordable, Omega-3-rich choices like pilchards, together with salt-smart meals, meaningfully shift risk when repeated weekly,” says Prof. Naidoo, dispelling the myth that only costly superfoods can protect your heart.
From a practical day-to-day angle, Dr. Darren Green, a medical doctor and wellness educator, suggests that your grocery list can shape healthier habits. “Your shopping list is a health plan: one extra tin of pilchards, one extra bag of veg, and a smaller salt shaker equals a week of better choices,” notes Dr. Green. Small swaps in the supermarket trolley, such as choosing canned fish over processed meat, or fresh vegetables over salty snacks, translate into better heart outcomes over time.
Speaking from a family perspective, Dr. Tamaryn Green Nxumalo, medical doctor and philanthropist, emphasizes consistency and community. “Women carry families; let’s make it easier to carry our hearts too. Budget-friendly, Omega-3 meals are a simple, protective habit,” she says. Dr. Green-Nxumalo highlights that women often lead meal planning in households, and by choosing heart-smart ingredients they can nurture their loved ones’ health. It’s not about perfection or crash diets, she adds, but about regular healthy choices that become a family’s new normal.
This World Heart Day, South Africans are encouraged not to skip a beat when it comes to their health. The call to action is simple: “This week, swap one meal to Lucky Star Pilchards and check your blood pressure, then repeat the swap at least twice a week”. By making that one change, a pilchard curry instead of takeout, for example, and knowing your blood pressure, you could be taking a lifesaving step.
Join the conversation and share your heart-healthy meal swap using #DontSkipABeatSA and tag @LuckyStarSA and @HeartFoundationSA. Together, these small actions in communities across the country can add up to a big impact, ensuring that no heart health warning goes unnoticed.