As we continue to talk about the Mediterranean diet, and whether the Indian diet is good for the heart as well, nutritionists at the US-based Johns Hopkins School of Medicine say that the Indian diet does not include plant-based foods. He said the choices were plentiful and filled with anti-inflammatory spices like turmeric and turmeric. Garam Masala is good for the heart. In this article, we delve into the heart-healthy properties of some Indian foods that they have chosen and that have caught the attention of both foodies and health enthusiasts.
lentil: Lentils, the basis of traditional Indian dal, offer a superior nutritional profile that makes them an excellent addition to a heart-healthy diet. Rich in soluble fiber, lentils help lower cholesterol levels, which in turn promotes cardiovascular health. Additionally, lentils are a powerful source of plant-based protein, making them a meat-free alternative that is both heart-friendly and supports muscle growth and maintenance. Its low glycemic index helps regulate blood sugar levels, a key factor in preventing diabetes, which has a major impact on heart health. Iron, folic acid, and vitamin B1 are beneficial for heart health. It also lowers blood pressure, another trigger for heart disease.
Chickpeas: Chickpeas lend themselves well to many savory and spicy dishes, allowing you to combine the heart-healthy properties of chickpeas with the potential benefits of spices. Also known as chickpeas, these are rich in fiber that helps maintain optimal cholesterol levels. Magnesium content supports normal heart function by regulating blood pressure and rhythm. Combined with the right spices such as cumin, coriander and turmeric, this dish is rich in potent anti-inflammatory and antioxidant properties that may contribute to overall cardiovascular health.
Chana Masala and Bindi: Chana masala, made from chickpeas, and okra-based bindi do double the good for your heart. As mentioned earlier, chickpeas are packed with fiber, protein, and essential minerals that help lower your risk of heart disease. Bindi, on the other hand, is a low-calorie vegetable rich in antioxidants, especially vitamin C and vitamin K. These antioxidants fight oxidative stress and inflammation that contribute to heart-related illness. The polyphenols in okra prevent blood clots and reduce free radical damage.
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Rajma: With kidney beans in a thick sauce, this popular dish combines flavor with cardiovascular benefits. These beans are an excellent source of potassium, a mineral important in maintaining fluid balance and regulating blood pressure. Due to its high fiber content, it lowers cholesterol levels and promotes digestive health. The combination of these elements makes kidney beans a heart-healthy food and contributes to the health of the entire cardiovascular system.
Curry with classic spices and coconut milk: Infused with classic spices such as turmeric, Indian curries not only offer a symphony of flavors, but also a host of health benefits. Containing the active compound curcumin, turmeric is renowned for its anti-inflammatory and antioxidant properties. It may help fight inflammation in blood vessels and reduce the risk of heart disease. Additionally, incorporating coconut milk into vegetarian curries adds a creamy texture, provides medium-chain triglycerides (MCTs) that are easier for the body to metabolize, and may support heart health. We use onions and garlic a lot, and their anti-clotting properties protect us from atherosclerosis. Spices such as asafoetida, cumin, and carom improve digestion and control inflammation, which is a precursor to heart disease.
It’s not that there aren’t heart-healthy foods. It’s just that you can’t balance your protein-rich diet and rely on excess carbohydrates and fats. An Indian platter could be equally heart-healthy if you split the plate into half vegetables and a quarter protein and carbs, limit your use of good fats, and change the way you cook fried foods. .