We often hear phrases like “You are what you eat”, “Let your food be your medicine” – this is so true with your heart health.

What you eat can affect nearly every aspect of heart health, from controlling blood pressure to maintaining cholesterol levels. Including healthy foods in your plate, can help keep your heart in good shape and minimize your risk of heart disease. A healthy diet benefits your heart, even if you already have a heart disease.

Indian Dishes that Keep Your Heart Healthy

Including heart healthy dishes into your daily menu can improve and maintain your heart health for a very long time. This brief list of foods includes the following:

  1. Fish: Not only is fish an excellent source of high protein, fishes such as salmon and mackerel are rich sources of heart-healthy omega-3 fatty acids. The American Heart Association recommends eating at least two servings of fish per week. These benefits of omega 3 could be gained by cooking the fish in certain manner only, such as – baking, grilling, steaming or preparing it in the form of a curry instead. It is advised to avoid frying. The fish can be paired with other omega rich ingredients like flaxseeds and soya.

 

  1. Moong Dal or Mung Dal: Moong Dal, otherwise called as split & skinned green gram (yellow lentils) is known to be good for your heart. Moong can be made into variety of dishes like Moong dal’s curry or porridge (Indian name, in Hindi: Khichdi). They are heart-healthy beans that must be a part of your diet. They are a great source of plant-based protein, and good for people with diabetes, as they have a low glycemic index (GI). Other legumes (pulses) that are good for heart include split peas, chickpeas, Horsegram Dal (kulith dal), Pigeon Pea (toor dal) and kidney beans.

 

  1. Oats: Oats are said to be heart’s best friend. Oats help lower cholesterol levels, which can clog arteries and cause heart attacks and other problems. A cup of oatmeal for breakfast is a great way to replenish antioxidants, stay healthy, and take care of your heart. Oats can be used in your daily menu and be made into a variety of dishes like, oats dhokla (Indian State: Gujarat’s Culinary dish), oatmeal uttapam (South-Indian type of dosa), oats pancake, etc.

 

  1. Salads: Research suggests that eating plenty of nitrate-rich vegetables, such as lettuce, spinach, and beets, may reduce your risk of dying from a stroke or heart attack. Salads which are rich in vitamins and minerals have a lot of health benefits which includes boosting your immunity and preventing infections, also helps to manage hypertension and cholesterol levels. Since salads contain healthy type of fat, it is good for your heart and blood vessels. Salads have desirable effect on glucose metabolism, hence good for people with diabetes. They are also rich in fibre. Examples of salads that are good for a healthy heart include:
    • Rajma Cucumber and Carrot Salad
    • Sprouts with roasted mushroom salad
    • Spicy vegetable salad with curd
    • Spicy chickpeas salad
    • Sweet and Spicy Tofu Salad with carrot
    • Barley and crunchy nut salad, Walnut Pesto pasta, Walnut grape raita

For more queries regarding heart health, you can always reach out to Dr K.G. Deshpande Memorial Center, located in Nagpur (Maharashtra). It is a premier institute of utmost repute in heart surgery in India. Started in 1985 by Dr P.K. Deshpande, this heart specialty center is run by a team of medical doctors from the same family. This institute is the preferred choice of patients from all walks of life. Its state-of-the-art hybrid operation theatre started in 2010, is the very first in SAARC nations. The center follows strict measures to maintain high standards of hygiene thereby reducing the risk of infection among the patients.

References:

  1. Heart-healthy diet: 8 steps to prevent heart disease. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
  2. Healthy eating. British Heart Foundation. https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating
  3. Diet and heart disease risk. Better Health. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-and-food
  4. Healthy salads for a healthy heart. Cardiac Wellness Institute. http://www.cardiacwellnessinstitute.com/heart-disease-treatment-prevention/uncategorized/healthy-salads-for-a-healthy-heart/
  5. What to eat for your heart. World Heart Day. Sanjeev Kapoor. https://www.sanjeevkapoor.com/Festival/What-to-eat-for-your-heart
  6. 6 ways to a healthy heart. World Heart Day. Sanjeev Kapoor. https://www.sanjeevkapoor.com/Articles/6-ways-to-a-healthy-heart.html
Indian foods (dishes) that are Heart Healthy

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