A healthy heart is a symbol of a healthy lifestyle. India is one of the world leaders when it comes to cardiovascular diseases (CVD). As per research in 2019, one in every four deaths in India is linked to CVD with ischemic heart disease. Ischemic heart disease is known to be more prevalent in the Indian subcontinent. In this individuals go through recurring or continuous chest pain that occurs when a part of the heart does not receive enough blood. This often happens during exertion or excitement when the heart requires more blood flow.
Our food and diet play a significant role in maintaining a healthy heart. Indian food is known for its rich flavors across the globe and we take pride in it. Also, the food is known to be rich in oil and fats. These when consumed irresponsibly get deposited inside the coronary arteries and block the blood flow, increasing the chance of heart attacks. Let’s go over some of the famous Indian foods that are good for the health of your heart.
12 Indian foods for a Healthy Heart
- Upma
Upma (also known as Semolina) is one of the famous breakfast items in many Indian households. It contains abundant portions of protein and fiber, thus helping in appetite and digestion. Upma is also rich in Magnesium and folate which helps in managing diabetes. It (Semolina) is a great alternative for diabetic individuals as well as people with low gluten intolerance. The ingredients in upma also help ins weight loss thus promoting a healthy heart and elevated metabolism rate.
- Moong Dal
Moong dal (Also known as green gram) is a perfect food supplement for individuals hitting the gym. It is one of the few foods that have high protein but lower fat content. Moong dal is a BACE, meaning it contains Vitamin A, B, C and E and is also rich in antioxidants which is a great supplement for a healthy heart. Minerals such as iron, calcium, and potassium are known to bring down blood pressure and bad cholesterol (LDL) levels in the body naturally.
Also Read: 11 Superfoods that are best for boosting the Immune system
- Idli
Idli is a savory rice pudding predominantly seen as a breakfast item in South Indian kitchens. It is rich in soluble fiber and has a low glycemic index making it a perfect Indian food for a healthy heart. Idlis are fermented and made out of steam, meaning no oil! This reduces the risk of ischemic heart issues as well as a healthy gut and higher metabolism rates.
- Tandoori/Kebab
Tandoori/Kebab Chicken dishes making into this list can come as a surprise. Since it needs little to no oil while cooking/grilling, makes it a perfect dish for a healthy heart. Tandoori and Kebab dishes are known to be high in protein and low in saturated fat, thus reducing the risk of fat accumulation in the arterial veins.
- Chana
Chana (Also known as Chickpeas) contains soluble fiber and essential minerals such as potassium, Vitamin B, magnesium, selenium, and iron along with antioxidants that support cardiovascular health. The dietary fiber helps to bring down the risk of heart diseases by lowering LDL cholesterol levels in the blood. Chickpeas contain no cholesterol thus making them a perfect Indian food for a healthy heart.
- Poha
Poha (Flattened Rice) is a famous healthy snack and breakfast item predominantly in Western Indian households. It is packed with healthy carbohydrates and essential minerals such as Iron and Vitamin C along with antioxidants that reduce the risk of an ischemic heart condition. Poha contains dietary fiber that helps in better digestion and brings down the cholesterol levels in the bloodstream thus making it a perfect food for a healthy heart.
- Salmon Fish grilled
Salmon fish is a miracle diet. It contains Omega 3 fatty acids and antioxidants that are a great supplement for a healthy heart. It also is rich in Vitamin B12, a nutrient that helps keep the body’s nervous system and blood cells healthy and helps build DNA. Many studies have also suggested links between Salmon and its efficiency in reducing the risk of megaloblastic anemia. Consume in grilled form for best results.
- Oats
Oats contain beta-glucan, a soluble dietary fiber that lowers the low-density lipoprotein (LDL) cholesterol and promotes the High-Density Lipoprotein (HDL) in the body. They are also a great source of protein which can help significantly reduce atherosclerosis risk factors, which in turn helps in reducing LDL thus making it a perfect food option for a healthy heart.
- Soy Chunks (Meal maker)
Soy chunks of protein have been seen to lower the systolic and diastolic blood pressure. An NIH Publication found that the Soy protein could be linked with preventing and treating hypertension. It can also significantly lower the total blood cholesterol levels, LDL levels, and triglycerides while boosting the good cholesterol, HDL levels.
- Green Leafy vegetables
Green and leafy vegetables are known to be rich in nitrates. Recent studies have found Nitrate rich diets are directly linked with lower blood pressures and reduced risk of strokes. Green leafy vegetables such as Palak (Spinach), Methi (Fenugreek), Gobi (Cabbage) and Sarson ka Saag (Mustard leaves) contain ample amounts of Iron, Nitrates and antioxidants thus making them a perfect food for a healthy heart.
- Bhel or Sprouts chat
Almost all sprouts are rich in several body essentials, such as minerals, vitamins and dietary fiber. They are also rich in folates, magnesium, phosphorus, and other anti-inflammatory elements that reduce the risk of ischemic heart conditions. When consumed as a chat (without oil or fried), this is an amazing diet option for people suffering from overweight and/or diabetes. Thus making sprouts chat a perfect diet for a healthy heart.
Also Read: What are the benefits of eating sprouts? Pros and Cons
- Spicy food
Indian food can sometimes be seen as synonymous with spicy food. Researches suggest that spicy food could be good for your heart. it helps increased adrenaline which helps in burning fats and calories. Along with that, it promotes better circulation of blood across the body thus increasing the efficiency of various organs across the body, thus making it a perfect addition to our diet for a healthy heart.
6 Foods to avoid for a healthy heart (Unhealthy Indian foods)
- White Rice
White rice is a staple food of the Indian subcontinent. It is rich in starch and refined carbohydrates. As per a study by Harvard health, starch and refined carbs are linked with hardening of the arteries, narrowing of blood vessels and excess accumulation of sodium in the blood. That doesn’t mean you should completely avoid it, consuming it in limited quantities is still good for your overall health.
- Oil-rich Indian bread
Indian bread rich in Oil and saturated fats such as Pooris, Parathas and even certain Chapatis are not so healthy as you think. The saturated fats present in them get accumulated in the arterial veins and increase the risk of an ischemic heart condition. Simultaneously, some of these bread contain refined carbs which can cause accumulation of excessive sodium in the blood.
- Deep-Fried foods
Our love for deep-fried food is known across the globe. For many of you, it might not come as a surprise, but deep-fried foods are a big no-no! Fried food items such as Pakoras, fried chicken and vegetable bhajis contain harmful trans and saturated fatty acids from the vegetable oils often used to cook them in. They increase the risk of diabetes as well as heart stroke. They often get accumulated in the arteries and increase the chances of ischemic heart conditions. Samosas, bhujia, Kachori, vada are some other fried foods to avoid.
- Excess sweet
Indian desserts such as Gulab Jamun, Halvas, Jalebi and Rasgulla can be heavy on sugars. These sugars increase the risk of type-2 diabetes, obesity, High blood pressure and fatty liver disease. Hence for a healthy heart, these must be consumed in limited quantities. Alternatively, Stevia, Molasses and Honey are a great substitute for Sugar and are less harmful to your heart.
- Red meat
Red meat primarily here refers to mutton, Lamb, Beef, Pork and Goat. It is linked with an elevated risk of strokes, diabetes, and high blood pressure among people over the age of 40. Red meats predominantly contain more saturated fats as compared to their white/pink meat counterparts. This elevates the risk of fat accumulation in the arterial veins thus leading to ischemic heart conditions.
- Farsan (Indian snacks)
Farsan is one of the famous delicacies in Indian households. Known as Mixtures, Bhujia, Chewda, Medu vada, Chakri, Dhokla, fafda, etc. across the Indian subcontinent. They are known to be heavily loaded with salt and saturated fats. These are excessively unhealthy not just for the heart but for overall health. These excessive salts could lead to rising glucose levels, high blood pressures and elevated risks of heart attacks.
