How to fix a heart-healthy diet plan in India

A heart healthy eating plan in India and exercise can help control LDL to save your life.

How to create a heart healthy eating plan in India

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Recently we saw young people in India dying from cardiovascular disease. The reasons these young people die are generally due to stress and a poor lifestyle. According to statistics, the annual deaths from heart problems or cardiovascular diseases in India have increased massively from 2.26 million in 1990 to 4.77 million in 2020. That's scary. Since we all know that diet plays a key role in maintaining overall well-being and health, today we're going to talk about how to Heart Healthy Diet Plan in India. A heart-healthy diet is rich in vitamins, minerals, protein, fiber and fats. A strict diet is required to make life easier for heart patients. Here's an easy way to understand how you can use simple tips to create a heart-healthy eating plan yourself.

Tips on how to prepare a heart healthy eating plan in India

  1. Add extra fiber to your daily diet. The best way to do this is to add more whole grains, legumes, fruits, and vegetables.
  2. Make fresh salads a must before every meal. Including raw vegetables in a salad is a good idea to increase both nutrients and fiber. Adding sprouts and seeds to salads can be great for heart health.
  3. Control salt intake. For people with heart disease, daily salt intake should be no more than half a teaspoon, which is approximately 2g.
  4. Change cooking oils regularly. It's a good idea to use a different oil each month rather than using one type of cooking oil on a regular basis. It is always better to opt for cooking oils that contain high amounts of essential fatty acids such as monounsaturated and polyunsaturated fats (MUFA PUFA). Peanut, sunflower, mustard, sesame, and rice bran oils are all great for the heart. Not only is it extremely important to keep track of the amount of cooking oil used. No more than 15 ml per day should be used, which is about three teaspoons of oil per day.
  5. Eat small meals instead of two large meals. It's better to eat five or six small meals a day than two meals. Dinner must be light and easily digestible.
  6. Snack lightly and contain nuts. Including foods like cooked or puffed grains, sprouts, and raw vegetables are good snacking options. Fruit can be eaten as a first meal or as a snack.

Heart Healthy Meal Plan

Let's see how we can create a simple meal plan using the above tips. Take a look at this sample diet chart for a person with heart problems. In order to make this diet plan successful, you must be moderately active.

Meal 1- (on an empty stomach): 6 almonds and 4 half walnuts (preferably soaked overnight) with a glass of warm water. Chew them well.

Meal 2 – A bowl of homemade pohe, upma, oatmeal, dosa, 2 idlis, lightly oiled parantha or thepla. Eggs are also available with or without the yolk.

Meal 3 – Any seasonal fruit of your choice, although citrus would be better.

Meal 4 – This is during lunch and should start with a large plate of salad. This meal must include 2 rotis or 1 medium bowl of cooked rice with a cup of vegetable curry, cottage cheese and 1 medium bowl of dal.

For non-vegetarians, it may or may not contain chicken fish curry instead of Dal.

Meal 5 – A cup of green tea/coffee with a handful of homemade khivda or khakra.

Meal 6 – A cup of clear homemade soup.

Meal 7 – Eat a bowl of veggie curry, a plate of salad and a bowl of dal or curd with 2 small multigrain rotis or a bowl of dalia with veggies.

If you're really hungry at night, drink a warm cup milk with turmeric It's okay.

In our food there are some nutrients such as monosaturated fatty acids, Omega 3, vitamin B complex and soluble fiber that help our heart by lowering bad cholesterol. Bad cholesterol, or LDL, causes blockages in the heart's arteries and raises blood pressure while forcing our heart to work harder.

Interestingly, most of these important nutrients can be obtained from a regular Indian diet. Just a small change in the form of more nuts, leaner meats instead of the reds, and whole grains can all be used with ease improve our heart health.

If you want to improve your heart health, follow the instructions Heart Healthy Diet Plan in India can help your heart. This eating plan can be one of the ways to effectively deal with the risks of heart disease. Basic lifestyle changes like regular exercise can significantly improve cardiovascular health.

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