Indian food is by itself very healthy. Our traditional Indian diet pattern is filled with vegetables, fruits, lentils, nuts and whole grains making the meal extremely heart healthy. Indeed, there is no need to look elsewhere for healthy food or incorporate fancy foodstuffs like olive oil or avocados for a healthy diet. We have everything that we need right here in our country – locally grown, fresh and healthy!
Exercise, diet and lifestyle patterns all play a significant role in keeping a person’s heart healthy. A healthy diet can reduce the risk of a person developing a heart disease by 35% and the risk is further diminished by 70% when the person follows a good lifestyle as well. It is to be kept in mind that working out alone is not enough and following a proper diet is of paramount importance.
So, what constitutes a heart healthy diet? Does it mean patients at risk of heart disease are doomed to a life of bland food and boring diet choices? Of course not! Indian food options with their plethora of flavours, colours and choices definitely rule out a monotonous diet plan. Let us take a look at a heart healthy meal plan which is tasty and satiating as well.
Start your day with nuts – maybe around 4-6 almonds and 2 Walnuts. Follow this up with a glass of warm water with a few drops of lemon juice. Drinking coffee or tea as soon as you wake up on an empty stomach is best avoided.
Calorie Count:
6 almonds – 42 kcal 2 walnuts – 18 kcal
For breakfast, two oats idlis with mint chutney are a good option. Oats are good antioxidants and they help in reducing cholesterol. Alternatively, you could also have a cup of upma cooked with green peas. Peas being rich in potassium are very good for the heart.
For a non-vegetarian breakfast option, 2 egg whites cooked in any way preferable (except fried) with 2 slices of brown bread are a good choice.
1 oats idli – 30 kcal 1 tablespoon of mint chutney – 12 kcal 1 cup of upma – 192 kcal 1 egg white – 17 kcal 1 slice of brown bread – 74 kcal
Now would be a good time to have a fruit. An apple, orange or guava would be a good choice. A glass of tender coconut water besides being healthy would be tasty and refreshing as well and is a good mid-morning thirst quencher.
1 fruit is typically around 50-70 kcal 1 cup of tender coconut water – 45 kcal
Vegetable pulao /biryani made with brown rice accompanied by a cucumber-carrot-onion raitha and a bowl of mixed vegetable salad will not only be filled with flavour but will fill the stomach as well. Another meal option would be 3 medium-sized chapatis with dhaal or drumstick sambhar. This can be enjoyed with a cooked vegetable of choice and a salad.
For a non-vegetarian option, replace the dhaal with chicken or fish. It can be in the grilled or curry form but not fried.
1 cup of cooked brown rice – 216 kcal 1 bowl of raita – 75 kcal 1 bowl of salad – 30 kcal 1 chapati – 80-120 kcal depending on size 1 bowl of sambhar – 130 kcal 1 bowl of cooked vegetable – 70 kcal 100 g of chicken – 165 kcal 100 g of fish – 109 kcal
A glass of buttermilk is extremely tasty and healthy. For diabetics, sugar is best avoided and plain buttermilk is preferable. If something solid is preferred, then a cup of Red Rice Flakes or a fruit (like watermelon) can be had.
1 cup of buttermilk – 99 kcal 1 cup of Red Rice Flakes – 100 kcal 1 cup of diced watermelon – 46 kcal
The last meal of the day is best had early and light. A bowl of whole grain upma or kichidi with vegetable Sambar. Alternative option with 2 multi-grain rotis and cooked dhal. To avoid hunger pangs before sleeping, a glass of skim milk (without sugar) with a bit of turmeric in it can do wonders.
1 bowl of whole grain upma – 240 kcal 1 bowl of sambhar – 130 kcal 1 bowl of cooked dhaal – 104 kcal 1 multigrain roti – 135 kcal 1 glass of skim milk – 108 kcal
Remember, you are what you eat. Make healthy diet choices and enjoy a healthy and happy life!
Note: This is a sample diet plan. Be sure to consult a doctor and get a customized diet plan according to your requirements.
1. What are good mid-morning snacks? A fruit like an apple, orange, or guava. Tender coconut water is also a healthy option.
2. What are healthy evening snacks? A glass of buttermilk, a cup of red rice flakes, or a fruit like watermelon.
3. What’s a good dinner option for heart patients? Whole grain upma or kichidi with vegetable sambar. Alternative: Two multigrain rotis with cooked dhal.
4. Are whole grains important in a heart-healthy diet? Yes, opt for brown rice and whole grains over white rice and processed foods.
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.
Chennai – 044 4000 6000 • Trichy – Cantonment – 0431 4077777 • Trichy – Heartcity – 0431 4003500 • Trichy – Tennur – 0431 4022555 • Hosur – 04344 272727 • Salem – 0427 2677777 • Tirunelveli – 0462 4006000 • Bengaluru – 080 6801 6801
Updated on 19th Nov 2024
