Precaution is better than cure. You might have come across this expression at some point in your life. The reason I have mentioned this adage in the beginning of the article is to make you realise that our health holds the upmost importance and shouldn’t be ignored irrespective of our busy lives. If we pay attention to small things and incorporate small lifestyle and dietary changes we may not even get stuck in the vicious circle of heart disease. So this article addresses to thousands of those who suffer from heart ailment and even those who are exposed to the threat of cardiac arrest.
Heart Healthy Diet
A heart healthy diet plan comprises of vegetables, fruits, whole grains, nuts and legumes. Foods that contain high fat and sodium should either be avoided or consumed in moderation. This implicates restricted inclusion of red meat, cheese, baked goodies, canned or processed foods in our meals. Also read here all about heart diseases and attacks.
Heart Healthy Food List
- Fresh vegetables
- Fresh Fruits
- Whole-Wheat Flour
- Whole-Grain Wheat Bread
- High Fiber Cereal
- Red Rice
- Bucket Wheat (Kasha)
- Olive Oil
- Vegetable or nut oil
- Nuts such as Almonds, Walnuts etc
- Seeds-Sesame seeds (White & Black), Sunflower seeds, Chia Seeds, Melon Seeds
Food to Avoid for Healthy Heart
Typically we should avoid the below listed food items-
- Heavy curry with high dose of cream
- Deep fried snacks and vegetables
- Canned fruit
- Frozen fruit with additional sugar
- White refined flour
- White Bread
- Frozen Waffles
- Desserts available at sweet shops
- Cakes, pastries etc
- High-fat snacks
- Frozen non-veg snacks
Please note, white butter and desi ghee prepared at home are healthy if consumed in moderation.
What is Cardiac Diet?
While we should avoid foods with high fat and sodium, it is advisable to curb dining outside or restricting restaurant food. Another tip is to eat early, make a routine and follow it religiously. Try to portion your meals and exercise for a minimum of 30 minutes on a regular basis for maximum benefit. Below is a simple diet plan that you can follow or work around to mix and match from the above mentioned foods.
Before you start with breakfast, try to drink 2 to 3 glasses of water. It would be great if you can drink 4 glasses of water. This will help you flush out waste from body and prepare for the day ahead.
For breakfast, you can take 1 cup oats cooked with yogurt, veggies etc. If you prefer taking it with milk, make sure to use skimmed milk and add a fruit or nuts to add to its nutritive value. You can also make vegetable porridge or poha , bread upma (brown bread) with minimum oil.
Fruits, nuts, makhana with peanut, vegetable juice or a fruit smoothie etc. You can repeat in the evening around 4:00 pm.
1 cup daal, 1 small cup yogurt, red rice/ white rice (in moderation), any vegetable cooked in less oil, a bowl of salad etc. Remember, do not mix rice with chapatti, try to eat either rice of chapatti.
Try to have dinner by 7 or maximum 8, try not to munch on anything after 8:00 at night.
Vegetable soup, chicken soup, grilled fish, grilled chicken, veggies, daal, salad, brown bread, roti etc.