The Hearty Meal

Think you're too old to change your diet habits to help your heart health? Or, are you too set in your ways? Or, do you believe it's too early to start thinking about your heart? If your answer to any of these questions is a 'yes', well, it's time to think again!

Most people don't realize that the heart does not have to work as hard if you can make some simple changes in your diet. To give an example, if you eat too much salt or drink too much fluid, your body's water content may increase and make your heart work harder, thereby increasing your risk of heart disease.

On this World Heart Day, we introduce you to the Hearty Meal - the perfect, day-long diet chart to help keep your heart fit and healthy!

Here's the Perfect Meal for a Healthy Heart:

Breakfast

Start your day with a cup of Ayurvedic tea. Then, for the first meal, take your pick from oats, porridge, sooji (semolina), upma, idli, or poha (flattened rice). All these foods are low in fat content and high in fiber, thereby making them the perfect options to start your day. In fruits, opt for grapes and/or papaya. You can also take soaked nuts and cholesterol-free milk in breakfast.

Lunch

Have moong (green gram) and spinach dal that has been cooked in sunflower oil without butter or ghee. This ensures that the cholesterol levels stay in control. Take chapattis and seasonal green vegetables for lunch. You can also have buttermilk to enhance digestion.

Evening Snacks

If you feel hungry in the evenings, have roasted chana (chickpea) and akhrot (walnuts). Both these snacks are energy boosters and will help you in overcoming general fatigue associated with this disease.

Dinner

Arhar (red gram) and moong dal and chapattis are highly recommended for dinner. Have lots of green leafy vegetables as they have the fibrous elements that can keep your urine and stool clear. Take half a cup of skimmed cow milk before you go off to sleep.