10 steps for a healthy heart
Here's how you can protect your heart by making simple changes in your cooking and eating habits.
Swap fried and salted cashew with roasted almonds, pistachios and walnuts. The high calorie cashew is made worse for your heart by frying and added salt. Almonds, walnuts and pistachios are high in good fats, necessary for a healthy heart.
Buy wholegrains and unpolished brown rice which is rich in fibre and micronutrients.
Buy low-fat dairy and cheese, it is good for your skin and less fattening.
Swap suji (semolina) upma with upma made from heart-friendly oats. Suji upma, high in glycaemic index will make you hungry sooner and take up your calories. Oats lower cholesterol and contain soluble fibre that's good for the heart.
Buy low-sodium salt, to keep your BP in check.
Buy fish over poultry and meat. Fish is rich in Omega3 fatty acids that protect your heart.
Avoid processed poultry and meat, they have very high fat and sodium content.
Swap milk chocolates with sweet treats made with dried fruits like raisins and prunes. Chocolates, high in refined sugar and calories, far outweigh the benefits of cocoa. Granola bars made with dried fruits are loaded with iron, potassium, fibre and anti-oxidants.
Use MUFA-rich oils like olive and mustard oil instead of refined vegetables oils and butter.
Grind oats and mix them in your dough and idli batter; use to thicken soups.
Swap fried and salted cashew with roasted almonds, pistachios and walnuts. The high calorie cashew is made worse for your heart by frying and added salt. Almonds, walnuts and pistachios are high in good fats, necessary for a healthy heart.
Buy wholegrains and unpolished brown rice which is rich in fibre and micronutrients.
Buy low-fat dairy and cheese, it is good for your skin and less fattening.
Swap suji (semolina) upma with upma made from heart-friendly oats. Suji upma, high in glycaemic index will make you hungry sooner and take up your calories. Oats lower cholesterol and contain soluble fibre that's good for the heart.
Buy fish over poultry and meat. Fish is rich in Omega3 fatty acids that protect your heart.
Avoid processed poultry and meat, they have very high fat and sodium content.
Swap milk chocolates with sweet treats made with dried fruits like raisins and prunes. Chocolates, high in refined sugar and calories, far outweigh the benefits of cocoa. Granola bars made with dried fruits are loaded with iron, potassium, fibre and anti-oxidants.
Use MUFA-rich oils like olive and mustard oil instead of refined vegetables oils and butter.
Grind oats and mix them in your dough and idli batter; use to thicken soups.
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