SPAR's National PR Director Mpudi Maubane interacts with one of the attendees of the Stokvel Talk in Vosloorus.
Taking care of your heart can look different for everyone. For some people, it may involve significant lifestyle or dietary changes, while for others, everyday choices can form part of a broader approach to supporting heart health. The weekly grocery shop is one practical opportunity to make informed food choices that can contribute to a balanced diet and healthier lifestyle.
World Heart Day, observed on 29 September, is an opportunity to put heart health at the centre of everyday conversations and encourage South Africans to make choices that support their overall wellbeing.
For many households, the grocery shop is one place to consider these choices. Building a balanced basket with a variety of fresh, nutrient-rich foods and making mindful choices about salt, added sugars and saturated fats can help support healthier eating habits as part of an overall balanced diet.
Building Balanced Shopping Basket
For those looking to support a balanced eating plan, the weekly shop can be an opportunity to include a variety of nutritious everyday foods across key different, including:
Fresh fruit and vegetables: A variety of seasonal produce, with shoppers choosing according to availability, preference and budget.
Wholegrains: Wholewheat bread, oats, brown rice and wholewheat pasta.
Lean proteins: Skinless chicken, fish, beans, lentils and other legumes.
Healthy fats: Avocados, unsalted nuts, seeds and products made with healthier oils.
Lower-fat dairy options: Milk, plain yoghurt and other dairy products that fit into a balanced diet.
Pantry staples: Affordable staples such as beans, lentils and oats can also form the basis of nutritious everyday meals, showing that balanced eating does not necessarily require specialist or premium products.
Shoppers can also make a habit of checking nutrition information on packaged foods, particularly when comparing products. Choosing options that are lower in sodium and added sugars, while being mindful of saturated fat, can be one way to make more informed choices.
Make Healthy Choices Part of Everyday Meals
A healthier shopping basket is only one part of an overall approach to wellbeing. How food is prepared can also make a difference. Grilling, baking, steaming or roasting can offer alternatives to frequent frying, while herbs, spices, garlic, lemon and other flavourings can help reduce reliance on added salt.
Rather than focusing on a single “healthy” meal or ingredient, the aim is to build variety and balance into everyday eating. Combining vegetables and fruit, wholegrains, legumes and appropriate sources of protein across the week can make healthier choices feel more practical and sustainable.
It is also important to remember that healthy eating is about the overall diet rather than one food. Enjoying favourite foods in moderation while regularly choosing a variety of nutritious options can make a balanced approach easier to maintain.
Making Healthier Choices More Convenient
When time is limited, convenience can play an important role in helping consumers maintain healthier routines. SPAR2U allows customers to order groceries and everyday essentials from their local store and have them delivered to their door.
For customers who use online grocery services, planning meals and building a grocery list in advance can also help make food choices more considered, while reducing the need for additional trips to the store. Depending on the range available at their local SPAR, customers can use SPAR2U to access many of the everyday ingredients that form part of a varied and balanced eating plan.
There is no single food or shopping basket that determines heart health, but small, informed choices made consistently can form part of a broader approach to healthier living.
World Heart Day is a reminder that supporting heart health is part of a broader approach to overall wellbeing. For some people, this may mean making significant changes with the guidance of a healthcare professional. For others, everyday choices such as planning meals, making informed food choices and staying active can contribute to healthier habits over time.
A healthier basket can be one part of that journey, and with SPAR2U, making that choice can be just a few taps away.
This article is intended for general consumer education and is not a substitute for personalised medical advice. People with specific health concerns should speak to a qualified healthcare professional
