HFJ Cookbook Provides Budget-Friendly Food Choices for Heart Health

For Jamaicans looking to adopt a heathy diet but do not know where to start, the Heart Foundation of Jamaica (HFJ) has published a cookbook to empower persons on their journey to a balanced and sustainable eating pattern.

Titled ‘Healthy Start to a Wealthy Heart’ the cookbook contains a blend of 59 innovative, traditional recipes, including appetisers, main dishes, desserts, snacks and beverages. It is a guide to budget-friendly, heart-healthy meals for the entire family.

The cookbook was unveiled on the eve of Heart Month in February, which this year focused on the critical role nutrition plays in preventing heart disease under the theme ‘Love Your Heart, Eat Smart’.

Cardiovascular disease, including stroke, heart attack and hypertension, is the leading cause of death in Jamaica.

Key risk factors for heart disease such as high blood pressure, elevated cholesterol, and overweight/obesity are widespread within the population.

Statistics reveal that 33.8 per cent of Jamaicans over 15 years old suffer from high blood pressure, with women being more affected (35.8 per cent) than men (31.7 per cent).

These alarming figures highlight the urgent need for proactive measures to reduce the prevalence of cardiovascular diseases.

To promote heart health, Jamaicans are advised to consume more whole foods such as fresh fruits, vegetables and heart-friendly proteins while reducing the intake of saturated fats, added sugars, and excess sodium (salt).

Speaking at the launch of the publication, Advocacy Officer, Global Health Advocacy Project, HFJ, Rosanna Pike, said the book is in recognition of the challenges many persons face in navigating healthy eating.

As such, she noted, it provides a guide that makes healthy eating both enjoyable and manageable.

“It’s all about getting the right balance. Eating healthy can be tasty, simple and fun. It’s about making small, long-term changes and enjoying the food you eat,” she said.

The publication provides heart-healthy meals using accessible ingredients, practical tips to make eating well more achievable, and expert advice from nutritionists, cardiologists, and healthcare professionals.

It includes nutritious breakfast recipes to start the day that fuel energy, followed by wholesome lunches and well-portioned dinners that provide nourishment without overindulgence.

It contains fresh salads packed with vibrant greens for a nutrient-rich choice, lean proteins, and desserts that can be enjoyed in moderation for a satisfying treat.

There are also tips for smart snacking with fruits, nuts, or yoghurt that keep cravings at bay and appetisers that set the stage for a delightful meal without excess.

Pairing meals with hydrating, low-sugar beverages ensure balance, making every bite both delicious and nourishing.

By adopting these gradual changes, Jamaicans can significantly improve their heart health and overall well-being.

“After all, you only have one heart and it’s your job to protect it… . Remember to Love Your Heart, Eat Smart,” Miss Pike said.

Executive Director of the HFJ, Deborah Chen, emphasised the well-documented link between poor dietary habits – particularly ultra-processed foods high in fats, sugars and salt – and an elevated risk of obesity, cardiovascular disease, and certain cancers, including stomach and colorectal cancer.

“A person with high salt level is at risk of raised blood pressure, which increases the risk of heart disease,” she noted.

Scientific research confirms a direct link between high salt intake and increased risk of high blood pressure, heart disease, and stroke.

Given these risks, it is critical to reduce consumption of high-fat and high-sodium foods and instead embrace locally grown, fresh, seasonal produce as part of a heart-healthy diet.

Minister of Health and Wellness, Dr. the Hon. Christopher Tufton, in welcoming the Heart Month focus on healthy eating, noted that excessive intake of deep-fried, salty, sugary, and trans-fat-laden foods is a major contributor to the prevalence of non-communicable diseases, including heart disease.

He outlined several key policy initiatives aimed at addressing the issue, including the National Food and Nutrition Security Policy, National Infant and Young Child Feeding Policy 2018, National Food-based Dietary Guidelines 2015, and the Draft National Plan of Action for the Prevention of Obesity in Children and Adolescents.

There is also the School Nutrition Policy, which is now progressing towards Cabinet approval.

“This will be a game changer,” Dr. Tufton said, emphasising its potential impact in fostering healthier eating habits among school-aged children.

Additionally, he mentioned collaboration with the Ministry of Industry, Investment and Commerce to phase out trans-fats from the national food system.

“A framework has been agreed upon, and the initiative is progressing towards Cabinet submission,” he pointed out.

He said the move is long overdue, given the significant impact of trans-fats on cardiovascular health.

Another major initiative is the implementation of front-of-package labelling, which will provide consumers with clear and accessible nutritional information.

Meanwhile, as Heart Month draws to a close, the HFJ is hoping that the lessons imparted will endure way beyond the month-long observation, leading to lifestyle changes that can reduce the risk of heart disease.

The HFJ is encouraging persons to visit the foundation to get screened, access educational resources, and engage with professionals dedicated to fighting heart disease.

The organisation has a team of nutritionists, cardiologists, cardiac nurses, doctors, and other specialists on board to assist.

Through education, advocacy, and providing accessible and affordable screening and treatment, Heart Month empowers Jamaicans to embrace heart-conscious lifestyle choices, which in addition to healthy diet also includes physical activity to promote longevity and well-being.

“We can all reduce our risk of heart disease by making healthy lifestyle choices, including quitting smoking, getting enough sleep, exercising regularly, and eating a healthy and balanced diet,” said Miss Pike.