Fortunately, many traditional desi staples commonly found in Indian kitchens can play a vital role in maintaining heart health. Here are 7 desi foods you should rotate in your diet in your 40s to support a healthy heart.
1. Millets: The Heart-Healthy Whole Grains
Millets like ragi, bajra, and jowar are nutrient-packed whole grains that provide fiber, magnesium, and have a low glycemic index. Research shows millet-based diets improve blood sugar control, reduce bad cholesterol (LDL), and help prevent metabolic syndrome, which are all key factors in cardiovascular health.
2. Pulses and Legumes: Natural Cholesterol Fighters
Pulses such as lentils, chickpeas, and beans are rich in protein and fiber, helping to lower LDL cholesterol and stabilize blood sugar. Including at least a cup of cooked dal or beans daily, or dishes like khichdi and chana salad, can significantly reduce heart disease risk.
3. Fermented Dairy: Boost Your Heart and Gut Health
Fermented dairy products, particularly plain homemade curd (dahi), offer probiotics that benefit heart and metabolic health. Studies associate fermented dairy consumption with improved cardiovascular outcomes and diabetes control. Avoid sugary flavored yogurts and instead opt for fresh raita made with seasonal vegetables.
4. Turmeric: The Golden Anti-Inflammatory Spice
Turmeric contains curcumin, a powerful antioxidant and anti-inflammatory compound that supports arterial health and helps regulate blood pressure. Add turmeric with a pinch of black pepper to dals, vegetables, and stews to maximize absorption and enjoy its vascular benefits.
5. Garlic: Nature’s Blood Pressure Regulator
Scientific trials have shown garlic helps reduce systolic blood pressure, especially in hypertensive individuals. Use fresh crushed garlic in your cooking or salads to enjoy its heart-friendly effects. However, consult your doctor before taking high-dose garlic supplements, especially if you are on blood-thinning medication.
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6. Nuts and Seeds: Healthy Fats for a Strong Heart
Regular consumption of nuts and seeds like almonds, walnuts, flaxseeds, and pumpkin seeds is linked to a lower risk of heart attacks and deaths from cardiovascular causes. They are excellent sources of healthy fats, plant protein, and essential micronutrients. A small handful (15–30 grams) daily is ideal—choose unsalted and unsweetened varieties.
7. Green Leafy Vegetables: Nutrient Powerhouses
Spinach, fenugreek (methi), mustard greens (sarson), and other leafy greens are rich in fiber, potassium, magnesium, and vitamin K1. These nutrients help reduce blood pressure, improve cholesterol levels, and lower the risk of stroke and heart disease by preventing vascular calcification.
The Bigger Picture: Healthy Eating Patterns Matter
Heart health isn’t about one food or spice but about a consistent pattern. Incorporate whole grains, pulses, vegetables, moderate dairy, nuts, and spices into your daily diet. Also, monitor key health markers like blood pressure, fasting glucose, and lipid profile annually starting in your 40s.
Taking these simple steps can help you maintain a healthy heart and avoid the complications of cardiovascular disease later in life.
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