Healthy foods for your heart
Someone has rightly said, ‘We are what we eat’, hence it becomes imperative to take good care of what we eat to keep the body fit in the long run. And when it comes to heart health, it becomes even more crucial to take care of food habits as it affects the overall functioning of the body. This World Heart Day, take a pledge to consume these desi foods to keep your heart healthy.
Green leafy vegetables
Vegetables like spinach, fenugreek, and radish leaves are healthy and are known to reduce the risk of heart diseases and cancer as well. It has been proven that these foods are extremely low in fat, calories and high in dietary fibre. They also contain folic acid, magnesium, calcium, potassium, etc. As per studies, one daily serving of green leafy vegetables can lower the risk of heart diseases by 10-12 per cent.
They contain guercetin, a photochemical containing anti-inflammatory properties. Eating apples help in prevention of blood clots and also reduces the chances of heart attack. You do not need to go for green apples or white or imported ones. They are in season and buy the local varieties from the hills and enjoy fruit salad, chutney, and even as Seb ki Subzee.
Besan contains soluble fibre which is good for the heart. The rich fiber content of besan keeps the cholesterol levels under control and also helps in the proper functioning of the heart and healthy blood circulation. At least once a week have Besan Cheela as breakfast, Kadi for lunch, and Besan Halwa with Gud for dessert. You can also try Missi Roti.
Buttermilk is light and easy to digest. As per research published in the Gut, a journal published by the British Medical Journal, it has been found that buttermilk contains certain bio-molecules that can reduce bad cholesterol levels, keeps other harmful blood lipids under control, and avoid heart attack. Have a glass of Chaas or Lassi post-breakfast or a Vegetable Raita for lunch.
Dalia is rich in fibre content, and helps maintain good cholesterol levels of the body and is thus healthy for the heart.
While ghee is rich in fat, it also contains high concentrations of monounsaturated Omega-3 fatty acids, which support a healthy heart and cardiovascular system. It has been proven that regular use of desi ghee as a part of a balanced diet can help reduce unhealthy cholesterol levels. But do not have it more than 2 tsp a day. Add it to your Dal, Rice, and Chapati for the best taste.
According to experts, curry leaves are rich in antioxidants, which help avoid cholesterol oxidation that produces LDL cholesterol (bad cholesterol). Regular consumption of curry leaves helps raise the amount of good cholesterol (HDL) and protect the body from heart disease. Use it in all your tadkas and enjoy the benefits.