Heart Disease Prevention: 3 Simple Heart-Healthy Recipes For Your Family


Jade Poole

Heart-Healthy Recipes

Did you know that 5 people have a heart attack every hour in South Africa? Are you sticking to a diet that’s good for your heart? We dig into the facts on heart disease and give you 3 healthy (and delicious) recipes to cook for your family to improve their health and their hearts. 

How healthy is your heart? 

After HIV/AIDS, heart disease and stroke are the leading causes of death in South Africa. Despite the major advances in medical treatments and drugs, sticking to a healthy diet, regularly exercising and not smoking are still some of the most effective ways to prevent heart disease. 

Read: Heart Attack First Aid

In fact, 80% of deaths before the age of 60 can be prevented with a healthy and nutritious eating plan, not smoking and exercising on a regular basis. 

According to The Heart And Stroke Foundation South Africa, our country “has one of the highest levels of overweight and obesity in the world which is a contributing factor for heart disease.”

Read: 6 Healthy & Simple Habits To Make This New Year

In knowing these facts, we have put together 3 heart-healthy meals for you to make for your family. 

Roasted Chicken and Vegetables

Heart-Healthy Recipes Oneplan

A family favourite - roast chicken and veggies is loved by families around South Africa. The simple ingredients can be prepped in minutes, and when made with the right ingredients, it’s healthy, nutritious and delicious! 


1 whole large chicken 

1 lemon 

4 sprigs fresh thyme or rosemary (or use dried thyme, mixed herbs or sage)

2 tsp olive oil (or coconut oil - try not to use vegetable or sunflower oil as these are unhealthy)

Salt and pepper to taste 

Sweet potatoes 

Roasting veggies of choice


Preheat the oven to 190°C.

Rinse your chicken under cold water and pat dry with a paper towel.

Place your chicken in a roasting pan (breast side up)

Cut the lemon in half and place just one of the halves half into the cavity of the chicken.

Squeeze the juice from the other half into a bowl. 

Mix the oil into the bowl with the juice. 

Brush the chicken with the oil mix so that it is well covered. Sprinkle the herbs over it. 

Bake the chicken uncovered for about 90 minutes.

You need to baste your chicken about 2-3 times while it is cooking. 

Add the roast veggies when there are 60 minutes left. Turn these occasionally.

When the chicken is golden on the top, take it out of the oven. Using a sharp knife, cut between one of the legs and the body. If the juices run clear (no pink juices) then it ready. 

When it is done, wrap the chicken in foil and allow to rest for 15 minutes before carving.

Banana Bread

You are only a few simple ingredients away from the most delicious banana bread you have ever tasted (seriously, we tried it ourselves and it’s great!)


Canola oil spray

2 cups wholewheat self-raising flour

1 tsp bicarbonate of soda

1 tsp ground mixed spice

1/2 cup brown sugar (you can substitute this with honey)

1 cup milk of choice

2 eggs

2 large ripe bananas, mashed 

1 cup fresh or frozen blueberries (these are totally optional)


Preheat oven 190°C (170°C if your oven is fan-forced). 

Grease a  loaf pan (13.5cm x 24cm)with cooking spray and line it with baking paper.

Sift your flour, bicarb of soda and the spice into a large bowl. 

Stir in the sugar. 

In a separate bowl, combine the milk, eggs and banana. Then, gently stir into the flour mixture until just combined.

Spoon this mix into your loaf pan, scattering the blueberries over the top (you then gently poke these into the mixture with your fingers)

Bake for 40 to 50 minutes or until a skewer inserted into the centre comes out clean. 

Cinnamon & butternut oats

This breakfast is low in fat and high in taste! It’s a great way to start your family’s day. 

Serves 4. 


140g rolled oats

80g raisins

2 tsp ground cinnamon

500 grams roughly chopped butternut 

4 tablespoons plain yoghurt

40g nuts of choice 

1 tsp vanilla extract 

2 tablespoons honey

270ml milk of choice


Preheat your oven to 200°C. 

Place the butternut in the oven to roast for 40 minutes (cover with foil). 

If you are pressed for time, you can boil the butternut. 

Set this aside to cool after cooked through. 

Meanwhile, put your raisins, oats, vanilla, milk, honey and cinnamon into a large bowl. 

When the butternut is cool, mash it with a fork and stir into the oat mix. 

Cover this mixture and place it in your fridge overnight. 

Give the mixture a stir the next morning and add some milk if it is too thick. 

Divide the oats between 4 bowls and top with yoghurt and nuts of choice. 

Need health insurance?

Serious conditions such as heart disease require serious medical bills, which is why health insurance can help you afford private healthcare. 

Did we mention we even pay you BEFORE you see your doctor? 

Chat with one of our experts and let’s find you a plan that suits your healthcare needs. 

Yours in affordable, quality health insurance


Related posts

Cover your family, and get Oneplan Health Insurance