5 Indian meals that are heart-healthy and should be a part of your diet
Let’s be honest, Indian food is so delicious! Especially the unhealthy kind. The first words that come to mind are hot, spicy, oily, rich, and fatty. That means Indian meals can be high in refined carbohydrates, unhealthy fats, milk, sugary drinks and desserts, and tons of salt.
Eating these foods regularly for a prolonged period can increase heart disease risk factors like high blood pressure, blood sugar, triglycerides and cholesterol, and cause excess fat around your waist. This can increase your risk of heart disease.
Everyone tells you that a healthy lifestyle, exercise, and diet are keys to combating heart diseases, but what they fail to mention is how you need to modify your diet to achieve it.
The good news is, that there are tons of healthy Indian dishes that you can incorporate in your meal plans and give a healthy twist to your favorite ones by smart cooking methods, using minimal fat, and using a lot of whole grains and green leafy vegetables!
A lot of Indian dishes contain a plethora of healthy spices, carbs, proteins, fats – a full balanced diet!
A healthy diet rich in vitamins, minerals, proteins, fiber, and fats can help you keep your heart healthy. So, to help you eat healthily and wisely incorporate these 5 Indian meals as a part of your diet.
Idli
This South Indian staple makes for an excellent breakfast. You can enjoy it with sambhar and chutney. You can make it healthier by adding in ragi or oats flour as traditional idlis are made using rice flour. 1 idli contains 40 calories.
Cheela
The besan cheela is a very convenient and easy-to-make dish that does not require any soaking or grinding. You can just mix in some readily available spice powders, besan, and vegetables, cook in less oil till it’s golden brown.
One besan cheela has 236 calories. The besan has more good fats as compared to wheat flour and higher protein content. Complex carbohydrates and a low glycemic index make it a heart-healthy choice.
You can also use moong dal or chana dal to make it. Prepare it in light oil, serve with green chutney and enjoy!
Baigan ka bharta
This north Indian fan favorite is a delicious mix of skinned and roasted brinjals mixed with mustard oil, chopped garlic, onions, tomatoes, and some Indian spices.
Serving size of 100 gms consists of approximately 102 calories and 5gms fat. You can enjoy it with plain rotis.
Baigan ka bharta is another great heart-healthy addition to your meals, as brinjals have a low GI and are a great source of fiber, folate and prevent blood glucose from shooting up.
Tandoori chicken
A never-to-miss dish for non-vegetarians. Homemade tandoori chicken that is marinated in yogurt and seasoned in tandoori masala, and a combination of various spices is also a heart-healthy dish.
One entire leg piece includes approximately 260 calories, 13.0gms fat, 5.0gms carbohydrates, and 30.5gms protein.
Chaas or Spiced Buttermilk
Buttermilk does not contain any butter. Buttermilk consists of mostly water, milk sugar lactose, and milk protein casein; it is low in fat. Contains approximately 100 calories and 2gms fat per cup.
It has been pasteurized and homogenized, the lactic acid increases the acidity of the buttermilk gives buttermilk its slightly sour taste.
One serving of buttermilk is a good source of several nutrients, including protein, calcium, and riboflavin.
So, add these simple and easy-to-make Indian dishes as a part of your heart-healthy meal plans. Ensure that you cut out refined sugars and junk food from your diet and consume salt and oil in moderation.
Before making any major changes in your diet, it is advised to talk to your dietician to get a customized diet plan based on your diet pattern, health condition, and risk factors.
You can talk to our experts here as well!
Please consult your physician in case you take any medications before making a change in your eating patterns.
