Heart disease is one of the top causes of illness causes in India, but fortunately, almost all cases can be avoided by making lifestyle changes – primarily making food choices. Traditional Indian food is healthy, full of flavor, and nutrient-dense, but may also be a little oily, with refined carbs and salt. If we make better food choices and change our eating approach, we may considerably lower our chance of suffering from heart disease and maintain heart health in the long run. In this article, we will discuss in detail the most important tips that can help ensure a healthy heart and prevent Heart Problems through a healthy Indian diet.
Why Diet Matters for Heart Health?
Unhealthy eating habits can lead to obesity, high cholesterol levels, high blood pressure, and diabetes – all major contributors to heart disease risk. To improve your heart health, eat fiber-rich meals with lean protein sources, healthy fats, vitamins, and minerals, and avoid excess sugar, oil, and salt.
- Use whole grains
As per the Best cardiovascular surgeon, switching to whole grains such as brown rice, whole wheat, and millets such as jowar, bajra, and ragi can provide exponential benefits as far as heart health is concerned. Whole grains contain high amounts of fiber, which helps control cholesterol and blood sugar levels.
- Eat More fruits and vegetables
A healthy, colourful plate consisting of seasonal fruits and vegetables, along with leafy greens like spinach, methi, and amaranth, can work wonders for heart health. Vegetables like carrots, beans, and gourds provide the essential antioxidants that protect the heart.
- Use Healthy Oils
Frying, like in much traditional Indian cooking, is very ‘oil’ intensive! Realize that oils increase cholesterol, lower your overall amount of oil-friendly cooking, and choose healthier oils. Various oils are available, including groundnut oil, mustard oil, rice bran oil, and olive oil. Oil should be banned after 1 use.
- Reduce Salt and Processed Foods
High salt intake is linked closely with high blood pressure. Reduce intake of pickles, papads, packaged chips, and ultimately processed foods. As much as possible, try to use alternatives to too much salt, i.e., lemon, herbs, and spices.
- Limiting Sugar and Sweets
As per the Best cardiologist in mohali, Traditional Indian sweets, which have a high sugar content, might be tempting to the taste buds, but can be extremely harmful if consumed in excess. Hence, it is of extreme importance that these food items are limited in order to maintain a healthy heart.
- Include heart-friendly proteins
The Indian diet has many great vegetarian protein options like pulses, soy, and paneer. These heart-healthy proteins must be a good part of the diet for a healthy heart.
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