HEART TALK

H E A R T T A L K

Eating smart for your heart

One of the prescribed modifications in our day-to-day habits to prevent heart disease is a change in diet. We tell you how

In the case of healthy eating, one’s overall eating patterns are more important than obsession over individual foods. No single food can make you magically healthy, so your goal should be to include a variety of healthy foods cooked in a healthy manner into your diet, and make these habits your new lifestyle. When it comes to eating, a little bit of everything is the key. Our body needs all foods in moderation. While saturated and trans fats present in foods like-puff pastries are roadblocks to a healthy heart, unsaturated fats like those present in vegetable oils, olive oil and nuts like walnuts and almonds are essential for a good heart.

Make a heart-healthy diet a part of your daily routine by eating right. You can enjoy your favorite food by learning the art of the heart-healthy toggle-a switch in the intake of food you eat. Substitute Maida products like bread, noodles and pasta with whole wheat/multigrain ones.

Make your diet rich in fibred by including various fruits, vegetables, whole grains and beans. A rough guide would be to make sure that your plate has fruits/vegetables in all colours and varieties. Give up your sugar and salt habit-add flavour to your food by using herbs and seasonings like coriander, mint and lemon juice. Adopt healthier methods of cooking, like-steaming, pressure cooking, boiling, stir frying and baking.

The biggest challenge is to overcome the odds and stick to low-fat eating while dining out at restaurants or a party. When you start out, this may seem like a mammoth task, but it is easy to learn.

• Snack sensibly before eating out
• Salad bars are helpful. But avoid creamy dressings
• Go for boiled/steamed food in place of fried foods
• Avoid second helpings even in your favorite foods
• Do not add extra sugar or salt into your food
• Choose a low fat dessert/fruit

A healthy heart is a result of a healthy lifestyle. Educating and inculcating healthy habits at home will create a healthy generation.