Indian Diet Guide: The Best Foods for Your Heart

Keeping your heart healthy is important for a long, active life. The good news is that what you eat every day, especially traditional Indian cuisine, can have a big impact on your heart health. You may lower your risk of heart disease and feel better overall by eating meals that are good for your heart and full of nutrients.

This guide looks at the best foods to eat for heart health in an Indian diet, using nutrition science and useful tips.

Why a Healthy Diet for Your Heart Is Important

Heart disease is one of the most common illnesses in the world, and what you eat is one of the most important things that affect heart health.

What you eat has an effect on:

• Levels of cholesterol in the blood
• Pressure in the blood
• Swelling
• Weight of the body
• Balance of blood sugar

A heart-healthy diet focuses on whole foods rich in antioxidants, healthy fats, fiber, and important micronutrients.

Leafy greens:

Spinach, methi (fenugreek), and mustard greens are filled with vitamins A, C, and K, as well as fiber and plant chemicals that improve heart health.

How to add:

✔ Dal with spinach

✔ Methi subzi

✔ Saag with roti prepared from millet flour

Pulses and legumes

Chickpeas, kidney beans (rajma), moong dal, and masoor dal are great sources of soluble fiber, which helps decrease cholesterol levels.

Tip for eating: Make a substantial dal, chole with brown rice, or a salad with mixed beans.

Fish high in omega-3 fatty acids

Fish including salmon, mackerel, and sardines provide omega-3 fatty acids that can help lower lipid and inflammatory levels.

Tip: Eat fish instead of red meat two to three times a week.

Eggs (in small amounts)

Eggs are a great source of protein and minerals like choline that are good for your heart and brain.

Tip: Choose boiled or poached eggs over fried ones.

Good Fats

Avocados, nuts (such almonds and walnuts), and seeds (including flaxseeds and chia seeds) all have “good” fats, which are monounsaturated and polyunsaturated fats.

Daily combo idea: Add chia seeds or flaxseeds to salads or curd.

Spices and turmeric

Turmeric, ginger, and garlic all have substances that fight inflammation. Curcumin, the key component in turmeric, has been linked to better heart health.

Use in cooking:

✔ Dal with turmeric

✔ Chai with ginger

✔ Sabzis with garlic

Fruits

Antioxidants and fibre are found in apples, oranges, pomegranates, and berries.

Heart-healthy fruit tips:

✔ Instead of juices, eat entire fruits.

✔ Add fruits to breakfast and dessert.

Whole Grains

Brown rice, millets (bajra, jowar, ragi), and whole wheat are preferable than refined grains since they maintain good blood sugar and cholesterol levels.

Garlic

Allicin and other chemicals in garlic have been related to heart-protective actions including decreasing blood pressure and cholesterol.

• A Sample Indian Meal Plan for a Healthy Heart
• Food for the meal
• BreakfastPoha with peas and fruit

Lunch: brown rice, rajma, and mixed vegetable curry

SnackChana or fruit that has been roasted

Dinner: grilled fish or dal with millet roti and salad

This balanced regimen gives you fibre, good fats, and antioxidants.

How to Eat for a Healthy Heart

👍 Cut down on processed foods

Stay away from packaged snacks, fried foods, and sweets.

👍 Cut back on salt

A lot of sodium can raise blood pressure.

👍 Avoid trans fats

Don’t eat street-fried meals or oils that have been hydrogenated.

👍 Drink a lot of water

Drink a lot of water, but don’t drink too many sugary drinks.