A number of Indian food dishes that we eat on a daily basis are very suitable for a heart-friendly diet. Millets can substitute refined grains as they are very high in fiber. Beans, lentils and other legumes are good sources of protein and fiber, thus should be included in the daily ration. Nuts and seeds are a valuable source of healthy fats and microelements. Speaking about spices, Indian cuisine can boast of using such spices as turmeric, ginger and garlic for creating flavor without excessive use of salt, butter.
Many food products may seem healthy because of labels that tell consumers they are “low in fat,” “free from sugar” and “rich in protein.” A good idea is to read the list of ingredients. For example, flavored yogurts, granola products, protein bars and drinks can have high sugar content. Instant soups, readiness meals, sauces and other packed snacks can be high in sodium. Even cereals, white bread and several other products advertised as healthy can contain a lot of refined sugar. What happens is that packaged juice and smoothies cannot compare with whole fruit in terms of sugar content. Also, the size of portions has to be mentioned; regularly eating large portions will contribute to too many calories, even if food itself is healthy.
It is good to start practicing heart-healthy eating habits before it becomes urgent. Instead of adopting an extreme diet, it is better to make small and consistent dietary decisions that can be practiced in the long run. It is essential that every meal contains a good amount of dairy products, fruit and vegetables, whole grains, lentils, beans, nuts, and seeds. At the same time excess salt, sugar, sweetened beverages, and refined carbs are to be eliminated from the diet, so that a healthier fat source is chosen. Increasing the amount of fiber consumed is also helpful. In addition, portion control is crucial as well as reaching an optimal body weight before considering any eating habits.
Read the full story that first appeared in Deccan Chronicle dated Sep 28, 2026 here:
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