Indian Food Habits Harming The Heart!
Let us begin with some reality check! Are you eating sweets and desserts after your meals every day? Is spicy and non-veg food on your list of favourites? Your breakfast comprises of samosas and medu vada? If you say yes to all the above, then I am sorry to say but you are causing a lot of harm to your heart.
Here are 5 very common Indian food habits harming the heart terribly.
1) Using the same kind of cooking oil
Indians usually have the habit of using oil in excess, be it for sautéing or deep frying. This increases fat intake and ultimately the risk of heart disease. In order to prevent this, you should make an effort to not include more than 3 to 4 teaspoons of oil in your diet per day. It is also important to keep changing your oil frequently. You must change your cooking oil every 2 to 3 months in order to get the various nutrients that are available in different oils. This way your heart will stay healthy. For example if you are using sunflower oil, then you should change to rice bran oil and then to olive oil.
2) Eating sweets after every meal
A lot of people are not aware of the fact that eating sweets after meals can result in increase in your blood glucose level and can increase the chances of diabetes. This can up the risk of heart disease too as sweets are high in fat and sugar. However, eating a piece of dark chocolate is known to be heart healthy due to presence of antioxidants in it. But, it should be consumed in moderation. Don’t overindulge.
3) Eating food loaded with spices
Eating red chilli can help you in losing weight but loading up your food with spicy stuff is not a good idea. Though red chillies reduce resting heart rate and keep blood pressure in control, consuming excess of them can cause stomach trouble and increase the pressure on the heart. You need to limit red chilli intake to 1 to 2 teaspoons a day. However, spices such as cardamom, black pepper and cinnamon are known to good for the heart because they have polyphenols and antioxidants in them.
4) Consuming oily foods for breakfast
If your typical day begins with ghee laden paranthas, deep fried samosas or vadas, then it is high time you change your menu. Having oily food for breakfast not just hinder digestion but also increase your calorie intake. Your stomach won’t get full and you will overeat in your next meal. Add more proteins to your breakfast, lesser carbs and minimum fat.
5) Eating non-veg regularly
If you have to choose between a vegetarian and a non-veg diet, it would be wise enough to choose the former one as it is low in unhealthy fats and has more nutrients. People who are at risk of heart disease should strictly avoid red meat. However, you can eat white meat like fish and chicken occasionally as they are good sources of proteins and omega 3 fats (fish). You should avoid seafood like crab, lobster, prawns and shell-fish. It would be advisable to maintain a correct balance between veg and non-veg food as vegetarians are at a higher risk of vitamin B12 deficiency.
Hope this post on Indian Food Habits Harming The Heart has been useful!
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