Recovering from a heart attack requires adopting a healthy lifestyle, with diet playing a key role in recovery and long-term heart health. Indian meals can be heart-friendly with a few mindful choices. Eating the right foods not only helps recovery but also reduces the risk of future heart issues. Here’s how to make meals healthier:
Foods to Include:
- Whole Grains: Opt for brown rice, whole wheat roti, bajra, jowar, and oats. These are rich in fiber and help maintain steady energy levels.
- Fruits and Vegetables: Include seasonal options like guava, papaya, and oranges, along with spinach, carrots, and tomatoes. These provide essential nutrients and support heart health.
- Lean Proteins: Add dals, rajma, chana, and moong sprouts to meals. Grilled or steamed fish (like rohu or hilsa) and skinless chicken are good options. Toned milk and low-fat curd are also beneficial.
- Healthy Fats: Use mustard or groundnut oil for cooking. Snack on almonds, walnuts, and seeds like flaxseeds or chia seeds for healthy fats.
Foods to Avoid and Swap:
- Fried Foods: Avoid items like pakoras, samosas, and puris. Replace them with roasted snacks like chivda or steamed idlis.
- Salty Foods: Cut down on pickles, papads, and processed items. Flavour dishes with fresh herbs and spices like coriander, cumin, and turmeric.
- Sugary Foods: Limit sweets like gulab jamun and laddoos. Choose fresh fruits or use jaggery in moderation for sweetness.
- Full-Fat Dairy: Swap full-cream options for toned milk, low-fat paneer, and yogurt.
A heart-healthy diet doesn’t require giving up on traditional Indian flavours. Small, conscious changes can make recovery smoother and improve long-term heart health. A balanced, nutrient-rich diet can help build a healthier future.
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