Dr Anbarasu's Dairy - Heart Healthy Diet

Heart Healthy Diet


The commonest anxiety among heart patients is what sort of diet to be followed. The internet is flooded with lots of information, both authentic and unauthentic. To add to the menace is the info from forwarded Social Media messages which our general public believe with so much of authenticity.

Indians are a predominant vegetarian society, I don't mean the vegetarians lone, even the so call Non-vegetarians consume less than 250 grams of meat in a week sparing a few families. The issue is further complicated by the fact that Indian diet - be it South or North Indian diet, is carbohydrate rich diet.

What should be the ideal diet composition?

A balanced Diet should have about 45-55% carbohydrates, 10-35% proteins, 20-35% fats and enough micronutrients and vitamins. An average Indian diet has 60-70% carbohydrates. The problem with a Carbohydrate rich diet is that it makes people obese, central obesity with a high incidence of Diabetes and in fact Insulin resistant Diabetes Mellitus.


When we mean avoiding Carb rich diet, we don't advice diet with no carbs, like the Keto or Paleo diet. The aim of this blog is to stress on healthy diet. If you want to follow a Keto or Paleo diet, please don't do it without consulting your doctor.

Our diet should depend on our life style (amount of exercise or walking we do) co-existing diseases like Diabetes, Blood Pressure, Heart disease along with the advice given by the Doctors or Dietician, age, wight, sex, growth, pregnancy and medicines we are on.

It doesn't matter whether it's Vegetarian or Non-Vegetarian diet.......What matter is "Whether it's a BALANCED DIET"

An Ideal diet should have adequate amount of Carbohydrates, Proteins, Fat, Fibers, Vitamins, Minerals and Water.

What is a balanced diet?

1.  Carbohydrates

A vital source of energy, carbohydrates comprises about 60% of an individual’s diet. Most of your energy needs are met from carbohydrates.  Choose wisely from complex carbohydrate sources such as whole grains-wheat, millets, brown rice etc.

2. Protein

Protein is needed to assist your body to repair cells and make new ones. It is also essential for growth and development during the various stages of life. About 25% of daily calories should come from protein found in pulses like- moong dal, urad dhal and legumes like-kidney beans (rajma), black-eyed beans (lobia), and chickpeas (channa). Milk and milk products like -paneer, curd, and yoghurt are also a great source of protein. For the non-vegetarians, good sources include eggs, fish and lean meat.

3. Fats

Fats contribute to about 15% of daily caloric needs and are a major energy source. They are also vital for storing and providing vitamins and synthesize hormones. Some of the good sources of fats for one’s daily diet can come from polyunsaturated fats such as flax seeds, sunflower seed etc., monounsaturated fats such as olive oil, sesame oil etc., and saturated fats such as butter, and ghee – however, remember to use these in moderation.

4. Vitamins and Minerals

Micronutrients - vitamins and minerals support metabolism, nerve and muscle function, bone maintenance and cell production. Fruits and vegetables are the major sources of vitamins and minerals including potassium, iron, folate, vitamin A and vitamin C.

5. Water

Life without water is unimaginable. A major nutritional component that helps regulate body temperature, lubricate your joints and protects your major organs, and tissues. Water also aids to transport oxygen throughout your body. Make sure that you drink at least 8 glasses of water every day.

Steps for A Healthier You:

1.    Make half your grains whole and complex.

2.    Include healthy proteins-milk and milk products, pulses and lean meats.

3.    Eat more colourful vegetables and fruits.

4.    Limit the intake of processed foods and cut down extra salt and sugar.

5.    Eat intelligently, watch what you eat.

6.    Fix times to have meals and stick to it.

7.    More important eat only when you feel hungry.

A balanced diet supplies the human body with essential nutrients that your body needs to work effectively. If you are having an unbalanced diet, the system is prone to disease, infection, fatigue, and poor performance. Children who are deprived of healthy foods may face growth and developmental issues, poor academic performance and highly prone to persistent infections.

For further information :

Dr Anbarasu Mohanraj,

anbarasu.mohanraj@gmail.com

dranbarasumohanraj.com





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