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Indian food is rich in taste, spices, flavours, fragrance and all the good things that can satiate your soul and taste buds at the same time! But do you know that there are certain foods that are also good for your heart health? Yes, you read it right. In 2024, with a growing focus on preventive healthcare, incorporating these readily available home ingredients into your diet can significantly benefit your heart health. So, it's time to rethink curries with a healthier twist and no compromise on the taste. In this blog let’s delve into these top 5 powerhouses for tastier and healthier foods:
Synopsis
Top 5 Foods for Heart Health
Here are the top 5 heart healthy foods
1. Dal (Lentils)
A staple in Indian households, dals are a fantastic source of plant-based protein and fibre. They are naturally low in fat and cholesterol-free, making them ideal for promoting heart health. Explore different varieties like moong dal (split green gram), masoor dal (red lentils), or chana dal (Bengal gram) for a variety of textures and flavours.
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Heart-Healthy Benefits: The soluble fibre in dals helps lower LDL ("bad") cholesterol while keeping HDL ("good") cholesterol levels up. Additionally, their high protein content keeps you feeling fuller for longer, reducing unhealthy snacking and promoting weight management, another factor crucial for heart health.
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Recipe Inspiration: A simple and comforting dal tadka with a tempering of cumin seeds and chillies is a quick and nutritious meal.
2. Millets (Bajra, Jowar, Ragi)
These tiny powerhouses are gaining popularity for a reason. Millets are packed with fibre, complex carbohydrates, and essential minerals like magnesium and potassium. They are also naturally gluten-free, making them a great option for those with gluten sensitivity.
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Heart-Healthy Benefits: The high fibre content in millets helps regulate blood sugar levels, a crucial factor in preventing heart disease. Additionally, magnesium helps regulate blood pressure, and potassium promotes healthy blood flow, both crucial for a healthy heart.
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Recipe Inspiration: Make fluffy rotis or savoury dosa using millet flour instead of refined wheat flour. Experiment with different millet varieties for a delightful change in texture and taste.
3. Yogurt (Dahi)
This cooling and refreshing probiotic powerhouse is a staple in Indian cuisine. Packed with good bacteria, yoghurt aids digestion and may help lower blood pressure. Opt for plain, low-fat yoghurt and avoid varieties loaded with added sugars.
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Heart-Healthy Benefits: The probiotics in yoghurt may help reduce inflammation, a risk factor for heart disease. Additionally, yoghurt can contribute to a healthy gut microbiome, which has been linked to improved heart health.
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Recipe Inspiration: Enjoy a bowl of chilled dahi with chopped fruits and a sprinkle of nuts for a heart-healthy and refreshing snack. You can also use dahi as a base for savoury raitas or marinades for grilled meats.
4. Omega-3 Rich Options (Flaxseeds, Walnuts)
While fatty fish are a traditional source of omega-3 fatty acids, Indian cuisine offers some excellent vegetarian alternatives. Flaxseeds and walnuts are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that the body can convert into heart-healthy EPA and DHA.
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Heart-Healthy Benefits: Omega-3 fatty acids have been shown to reduce inflammation, lower triglycerides (a type of fat in the blood), and improve blood vessel health, all contributing to a healthy heart.
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Recipe Inspiration: Grind flaxseeds and add them to your morning smoothie or yoghurt. Sprinkle chopped walnuts on salads, dals, or even desserts for a heart-healthy and crunchy twist.
5. Spices (Turmeric, Cumin, Coriander)
Indian cuisine wouldn't be the same without its vibrant spices. But beyond flavour, some common spices offer significant heart-healthy benefits. Turmeric, with its active ingredient curcumin, has anti-inflammatory properties. Cumin may help lower blood pressure, and coriander can help regulate blood sugar levels.
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Heart-Healthy Benefits: The combined effects of these spices can contribute to reduced inflammation, improved blood pressure, and regulated blood sugar, all beneficial for heart health.
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Recipe Inspiration: Don't be shy with these spices! Include them generously in your curries, dals, stir-fries, and even roasted vegetables.
Remember, a balanced heart diet with a variety of these heart-healthy ingredients is key. While these home foods offer a natural advantage, consult our dietician in Patiala for personalised dietary advice and the best foods for heart health based on your specific needs. So, embrace the flavours of India and cook your way to a healthier heart in 2024!
How Unhealthy Food Can Cause Heart Failure?
Unhealthy food can cause a lot of heart problems one of the most common being congestive heart failure. Congestive heart failure (CHF) occurs when the heart weakens and can't pump blood as efficiently as it should. Mentioned below are some common congestive heart failure symptoms:
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Shortness of breath: This is often one of the first and most noticeable symptoms. You may feel short of breath even when you're at rest, or it may worsen with activity.
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Fatigue and weakness: You may feel tired and weak all the time, even after getting enough sleep. This is because your heart isn't pumping enough blood to deliver oxygen to your muscles.
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Swelling (edema): Fluid buildup can cause swelling in your ankles, feet, legs, and abdomen.
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Rapid or irregular heartbeat (palpitations): Your heart may beat faster or more irregularly than usual as it tries to compensate for its weakened pumping ability.
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Coughing or wheezing: Fluid buildup in the lungs can irritate the airways and cause coughing or wheezing.
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Reduced ability to exercise: You may find it difficult to exercise or even perform daily activities because of shortness of breath and fatigue.
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Weight gain: Rapid weight gain from fluid buildup can occur.
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Need to urinate at night: When you lie down, fluid may redistribute from your legs to your body, causing you to need to urinate more frequently at night.
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Loss of appetite or nausea: Fluid buildup in the abdomen can cause bloating and discomfort, making it difficult to eat.
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Difficulty concentrating or decreased alertness: Reduced blood flow can affect your brain function, leading to problems with concentration and alertness
Consult our cardiologist in Patiala if you need treatment for heart issues and a personalised cardiac diet plan.
Congestive Heart Failure Treatment
Medication, and lifestyle changes such as modifications in diet, exercise, weight management, quitting smoking and limiting alcohol intake are some effective measures that may be advised. Other treatment options include medical procedures such as Coronary artery bypass grafting (CABG), Angioplasty and stenting, valve repair and replacement, or inserting Ventricular assist devices. Healthy meals can have a huge impact on your heart health, hence be mindful of what you are eating and modify your lifestyle for good. Book a consultation with our cardiologist in Patiala for diagnosis and personalised treatment. Also, explore our blog page to read the latest healthcare blogs of 2024 shared by our doctors. They are written with the objective of busting the common myths and sharing accurate information regarding diseases and treatment.
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