Some meals have the ability to protect our hearts against illness. Fruits, vegetables, whole grains, nuts, fatty salmon, and olive oil can help lower cholesterol, reduce inflammation, maintain blood pressure, and advance general heart health when included in our meals.
There are many different foods that are abundant in the Indian diet that help improve heart health. Here are 10 heart-healthy items that are frequently found in Indian food:
WHOLE GRAINS
Include whole grains in your diet, such as brown rice, whole wheat, oats, and millets. Due to their high fibre content, they help lower cholesterol and lower the risk of heart disease.
LENTILS & LEGUMES
An excellent source of plant-based protein, fibre, and antioxidants is legumes, such as lentils, chickpeas, kidney beans, and others. They can support heart health and decrease cholesterol.
TURMERIC
Curcumin, a substance found in turmeric and known for its anti-inflammatory qualities. Cooking with turmeric can help to reduce inflammation and promote heart health.
LEAFY GREENS
Include leafy greens in your meals, such as spinach, fenugreek leaves, and kale. They are a good source of antioxidants, vitamins, and minerals that support heart health.
GARLIC
Due to its therapeutic qualities, garlic has been employed in traditional Indian food. It might enhance general heart health, lower blood pressure, and lower cholesterol levels.
TOMATOES
Lycopene, a potent antioxidant found in abundance in tomatoes, may aid in the prevention of heart disease. Include fresh tomatoes in your meals, or use sauces made with tomatoes.
NUTS & SEEDS
Heart-healthy options include flaxseeds, chia seeds, almonds, and walnuts. When consumed in moderation, they are high in omega-3 fatty acids, fibre, and antioxidants that promote heart health.
YOGHURT
Select Greek or low-fat yoghurt, which are both excellent sources of calcium and protein. Yogurt's probiotics encourage gut health, which is connected to better heart health.
FATTY FISH
Fish high in omega-3 fatty acids include salmon, mackerel, and sardines. They can lower triglyceride levels, reduce inflammation, and guard against heart disease when added to your diet.
GREEN TEA
Green tea should take the place of sugary drinks. It has catechins and antioxidants that can lower blood pressure and cholesterol levels, so enhancing heart health.
You may improve your heart health and general well-being by including these heart-healthy items in your daily diet and by maintaining a balanced and varied eating schedule. Always get personalised nutritional advice from a trained dietitian or healthcare expert based on your unique health requirements.
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