World Heart Day: 3 Indian Diet Styles That Lower Cardiovascular Risk

Keeping

your heart healthy is one of the most important aspects of overall wellness and deit plays an important role in all of this. It is one of the best ways to keep your cardiovascular system strong and make sure it lasts long as well. On this World Heart Day, on September 29, it is important to talk about Indian style diets that celebrate the rich flavours of the nation while supporting a healthy heart.

1. The traditional South Indian diet

When chosen wisely, South Indian cuisine can become good friends with your heart. Staples like dosa, idli, upma and more are made with fermented rice and lentils. This helps in providing your body with enough complex carbs and plant-based protein. The fermentation process also helps in keeping your gut healthy and is increasingly linked to cardiovascular wellbeing. The South Indian diet also includes coconut along with generous servings of vegetables which makes the diet nutrient rich while keeping fats at a low. Avoid fried food like vadas or heavy chutneys.

2. The Gujarati Thali approach

The Gujarati meal is also known to provide a balanced mix of pulses, vegetables, grains and pickles. A traditional one would include lentil-based dals, lightly spiced vegetables, raw salads and steamed rice or rotis. The use of ginger, turmeric and garlic also adds onto the anti-inflammatory and antioxidant benefits and supports heart health. Try and opt for minimal sugar in sweets like shrikhand and limit the consumption of ghee.

3. The Mediterranean-Style Indian Fusion

While it may not be Indian in the traditional sense, adapting Mediterranean principles to Indian cooking can be really beneficial for your heart. The common ones would include swapping ghee with olive oil, paying more attention to legumes, whole grains, fresh fruits and vegetables along with nuts and seeds to add a source of healthy fats. Incorporating grilled or baked fish and limiting red meat helps lower cholesterol and blood pressure. Regardless of the diet style you decide to go for there are certain diet habits that should be universal. Limiting processed foods, cutting out on refined sugar and excess salt is crucial. Adding more fibre-rich foods to your diet and including a source of protein. Portion control, regular hydration, and mindful eating also contribute to cardiovascular wellbeing.On World Heart Day, making small, consistent changes to your eating habits can go a long way. Whether you follow a traditional South Indian plan, a wholesome Gujarati thali, or an Indian adaptation of Mediterranean cuisine, the goal is the same: nourish your heart while enjoying the vibrant flavors of India.