Tick, tick, tick. Your heart is a relentless workhorse, pumping blood through your body with every beat. So, its important to keep it working flawlessly. But what is the key to ensure a good heart health? In the present times, the hustle-bustle of daily life, and sedentary lifestyle is taking a toll over the health, and one of the first victims is your heart.
Chronic diseases like hypertension can impact the heart. Several researches have shown that making small changes in the lifestyle and eating habits can reduce the probability of hypertension and associated illness. While there are several ways to bring this transformation in heart health, but let’s shift our focus on the building blocks of our body, i.e. the food.
Hypertension and Heart Health: Nourish Your Heart Naturally
The food that we eat can be a treasure trove of good health. A diet enriched with whole grains, legumes, and fresh produce, lays a strong foundation for heart health. Let’s revisit this wisdom and incorporate it into our modern lives.
- Low Sodium, High Flavor: Sodium is public enemy number one when it comes to hypertension. While reducing processed foods is a great start, let’s explore alternatives. Replace table salt with rock salt or Himalayan pink salt. Infuse your dishes with the natural flavors of herbs and spices like ginger, garlic, pepper, turmeric, and coriander. These not only elevate the taste but also offer numerous health benefits.
- Embrace the Power of Fruits: Seasonal fruits are a treasure trove of vitamins, minerals, and antioxidants. They not only quench thirst but also protect your heart. Rich in potassium like banana and mango, fruits help counterbalance sodium’s effects. The focus should be to incorporate seasonal fruit in the diet to reap the maximum benefits.
- Hydration is Key: Drinking plenty of water is essential for overall health, including heart health. Water helps regulate blood pressure, improves circulation, and supports kidney function. Aim for at least 8 glasses of water a day.
- Sugar Rush Blues: Excessive sugar consumption is linked to various health issues, including heart disease. Replace sugary drinks with water, herbal teas, or infused water. Opt for natural sweeteners like honey or desi khand, dhaage wali misri. Remember, balance is key to a healthy lifestyle.
- The Spice of Life: Indian cuisine is renowned for its aromatic spices, many of which have heart-protective properties. Some of the commonly used food ingredients like ginger, cinnamon, and garlic can improve the heart health.
- Tulsi (Holy Basil): Known for its anti-inflammatory and antioxidant properties, tulsi tea can help regulate blood pressure.
- Arjun ki Chaal (Terminalia Arjuna Bark): This Ayurvedic herb has been traditionally used to support heart health. It helps strengthen the heart muscle and improve blood circulation.
- Cinnamon: It helps regulate blood sugar levels and has anti-inflammatory effects.
- Whole Grains and Legumes: These are the pillars of a heart-healthy diet. Rich in fiber, they help lower cholesterol levels and improve blood sugar control. Incorporate whole grains like chakki ka aata, red rice, millets, lentils, chickpea, kala chana.
- Healthy Fats: A Boon for the Heart: Fats get a bad rap, but healthy fats are essential for heart health. Incorporate foods rich in monounsaturated and polyunsaturated fats into your diet.
- Ghee: It is an Indian staple, when used in moderation, offer heart-healthy benefits. Ghee contains butyrate and high concentrations of monounsaturated omega-3s which decreases inflammation and help reduce heart disease risk.
- Coldpressed Oil: Cold-pressed oils are extracted with minimal heat, allowing all nutrients to stay intact. Thus, they are enriched with nutrients that boosts heart health. It has monounsaturated and polyunsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
- Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats, fiber, and antioxidants. They help lower cholesterol and reduce the risk of heart disease.
Conclusion
Making sustainable dietary changes is the key to managing hypertension and improving heart health. By embracing the wisdom of our ancestors and incorporating heart-healthy ingredients into our daily lives, we can take control of our well-being. Remember, it’s a journey, not a destination. Small steps can lead to significant improvements. Consult with a healthcare professional for personalized guidance. Your heart will thank you!
Disclaimer: This blog is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for any health concerns.
