September is World Heart Awareness Month, a time to reflect on the global burden of cardiovascular disease (CVD), the leading cause of death worldwide, responsible for an estimated 17.9 million deaths annually (World Health Organization, 2023). Despite advances in medicine, lifestyle-related risk factors such as poor diet, obesity, type 2 diabetes, and hypertension remain key drivers of heart disease.
For this reason, prevention through nutrition and lifestyle interventions is more important than ever. This is at the heart of the work done by The Noakes Foundation (TNF)
For decades, traditional dietary guidelines emphasized reducing fat, particularly saturated fat, as a primary strategy to protect heart health. However, growing evidence now challenges this approach, suggesting that the focus on fat reduction may have overshadowed more pressing threats: high intakes of refined carbohydrates, added sugars, and ultra-processed foods (Zinöcker & Lindseth, 2018). These foods are not only linked to obesity and insulin resistance but also to systemic inflammation, an underlying driver of both diabetes and cardiovascular disease.
Importantly, type 2 diabetes stands out as one of the strongest risk factors for CVD. People living with diabetes face a two to fourfold increase in risk of developing coronary heart disease and ischemic stroke, and a 1.5 to 3.6-fold increase in mortality compared to those without the condition (Emerging Risk Factors Collaboration, The Lancet, 2010
Research increasingly shows that dietary approaches lower in refined carbohydrates and richer in nutrient-dense, whole foods can improve multiple markers of heart health, including blood pressure, triglyceride levels, HDL cholesterol, and blood glucose regulation. Such improvements don’t just reduce the risk of CVD; they also empower people to reverse or better manage type 2 diabetes, creating a powerful ripple effect for long-term health.
Through initiatives like Eat Better South Africa (EBSA), TNF translates this science into practical action. By promoting accessible, culturally relevant dietary changes in communities where CVD and diabetes rates are disproportionately high, EBSA empowers individuals to make informed choices about what they eat. Nutritional literacy, understanding how different foods affect the body, emerges as a powerful tool. When people learn how to identify hidden sugars, interpret food labels, and prepare affordable, heart-healthy meals, they gain the tools not only to prevent disease but to actively reclaim their health and well-being.
World Heart Awareness Month is more than just a campaign; it is a reminder that the power to prevent heart disease often lies on our plates. By questioning outdated nutrition myths, reducing sugar and refined carbohydrates, and supporting initiatives that make healthier eating accessible, we can all contribute to healthier hearts and healthier communities.
Nutrition is not just fuel; it is medicine for the heart.
What You Can Do Today to Help Heal Your Heart (and Keep It Safe)
Small, consistent changes can make a big difference for your heart. Here are five simple steps you can start today:
- Cut back on sugar and refined carbs
Limit sugary drinks, sweets, white bread, and processed snacks. These foods spike blood sugar, drive insulin resistance, and increase heart disease risk. - Choose real, whole foods
Base your meals around vegetables, leafy greens, eggs, meat, fish, chicken, nuts, and seeds. Unprocessed, nutrient-dense foods nourish your heart and stabilize your metabolism. - Prioritize healthy fats
Don’t fear foods like olive oil, avocados, eggs, and fatty fish. These provide essential fatty acids that help protect your heart and brain. - Move your body daily
Even simple activities, such as walking, stretching, and climbing stairs, help regulate blood sugar and strengthen your cardiovascular system. - Learn to read food labels
Building nutritional literacy empowers you to make better choices. Look out for hidden sugars, refined starches, and vegetable oils.
Your journey to a healthier heart doesn’t have to be overwhelming. Start with one change today, and over time, these small shifts can transform your future.
References
- Mansoor, N., Vinknes, K.J., Veierød, M.B. and Retterstøl, K., 2016. Effects of low‐carbohydrate diets v. low‐fat diets on body weight and cardiovascular risk factors: a meta‐analysis of randomised controlled trials. British Journal of Nutrition, 115(3), pp.466–479.
- Noakes, T.D., Sboros, M. and Kendrick, M., 2021. Real food on trial: How the diet dictators tried to destroy a top scientist. London: Columbus Publishing.
- World Health Organization, 2023. Cardiovascular diseases (CVDs). [online] Available at: https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds) [Accessed 22 Sept 2025].
- Zinöcker, M.K. and Lindseth, I.A., 2018. The Western diet–microbiome-host interaction and its role in metabolic disease. Nutrients, 10(3), p.365.
