Cardiac Clinic Botswana

08/03/2026

Foods To Avoid For Your Healthy Heart

Here are some foods and ingredients to consider that are not so heart healthy. Minimize these inflammatory aggravators in your diet to help promote optimal cardiovascular function for life.

1. Trans-fats. Found in most margarines, snack foods, processed foods and some cooking oils, these fats (often listed on food labels as “hydrogenated” or “partially hydrogenated” oil) can reduce the protective HDL (“good”) cholesterol levels and raise LDL (“bad”) cholesterol levels as well as increase your cardiac or ultrasensitive C-Reactive Protein inflammation marker. The inflammation of the blood vessel wall is what increases the chance of heart attack or stroke. Also, avoid heated polyunsaturated fats, such as soybean oil used for deep-frying. Actually, it is best to avoid deep frying all together!. These fats are often oxidized or damaged; regular consumption may have a variety of negative health effects.

2. Animal protein. Excessive animal protein has been shown to raise levels of homocysteine, an amino acid that in high concentrations may contribute to heart disease

3. Refined carbohydrates. Cookies, cakes, crackers, soft breads, chips and sodas can increase triglyceride levels and lower HDL. These foods in the diet also drive up the inflammatory hormone insulin and eventually glucose, both of which in excess contribute to heart disease beyond your cholesterol levels as well as certain cancers.

4. Sodium. Excessive sodium has been linked to high blood pressure and heart disease. The main sources of sodium intake are breads, processed and canned foods, along with restaurant fare. Adding a dash of salt to your homemade meals is negligible in comparison and may help provide enhanced flavor to keep you eating more at home.

12/02/2026

To improve fertility and for a healthy pregnancy eat more of the following;

1. Nuts
2. Fish
3. Eggs
5. Whole fruit esp berries
6. Beans
7. Turmeric
8. Avocado & olives
9. Chia, flax and pumpkin seeds
10. Cruciferous veggies - Broccoli, cabbage, cauliflower

11/02/2026

11/02/2026

Simple, colorful, filling and healthy.

11/02/2026

Eat food as your medicine or you will eat medicine as your food.

What will you eat this week?

11/02/2026

Eating late at night, especially if you’re eating unhealthy, refined or sugary foods is bad for your health.

After 8pm you really shouldn’t be eating any food

11/02/2026

Remember you only have one body. And no spare parts.
If you value it, you have to take care of it.
You need it to stay alive in this world.
But, you will only stay alive if you’re healthy. And, you’ll only be healthy by making the right choices. It won’t happen by chance.

11/02/2026

Walking barefoot on natural surfaces like grass, especially on morning dew, has many benefits.

- Reduces inflammation
- Improves circulation
- Reduces stress and anxiety
- improve mood and clarity
- Boosts immunity
- Supports better sleep

Do this often for better health!

27/01/2026

https://youtu.be/e81XujPyyqY?si=OcC_giLHdRGTGdmN

0:00 INTRONDINGO JOHWA In this episode, we sit down with local music legend Ndingo Johwa as he unpacks his journey from passion to profession. He takes us th...

16/01/2026

https://youtu.be/Pj5AxUQQxac

This video is a private preview containing the main dialogue of the forthcoming full podcast episode. It has been shared exclusively for reference purposes t...

16/01/2026

Quality Rest And Sleep In The New Year

Rest is as important as physical activity for general health. Identify periods during the day when you can be passive, without stimulation, doing nothing, and create time for them. Consider the following when planning rest into your schedule:

1. Try to get into the habit of napping: ten to twenty minutes in the afternoon, preferably lying down in a darkened room. If you are out and about, you could also find a parking lot to recline your seat, and grab a quick recharge to take on the rest of the day.

2. Spend some time outdoors as often as you can to get exposure to bright, natural light. If you are concerned about harmful effects of the sun, do it before ten in the morning or after three in the afternoon or use sunscreen or a hat and long sleeves during the hours in between.

3. Try to give yourself about an hour in dim light before you go to sleep at night. Lower the lighting in your house and bedroom. You can also set the screens on your electronic devices to dark mode to lessen the exposure to lighting that can overstimulate.

4. Avoid screen time within the hour before sleep. If you need a sleep routine, consider some type of gentle mental distraction like a non-electronic book, puzzle or game. Be sure to make your bedroom as dark as possible while sleeping.

Pay attention to sleep hygiene. Consider all the details of lifestyle, including intake of caffeine and alcohol and bedroom design, that affect the quality of sleep. When you are ready to go to sleep, try to keep your bedroom completely dark.