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, Rosanna Pike, advocacy officer with the HFJ’s Global Health Advocacy project, said the book is in recognition of the challenges many persons face in navigating healthy eating.

“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 ensures balance, making every bite both delicious and nourishing. By adopting these gradual changes, Jamaicans can significantly improve their heart health and overall well-being.

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.

Minister of Health and Wellness, Dr 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.