cardiovascular health: A heart-healthy diet is likely to bring to mind images of steamed and bland foods. On the contrary, interesting, tasty and colorful because it should include an abundance of dark colored vegetables and fruits, coarse grains such as millet, all types of legumes (soy, nuts and seeds), low-fat dairy, with some fish or poultry parts of.
Of all the foods that are essential for keeping the heart healthy, the ones that are eaten in much smaller amounts than recommended are vegetables and fruits.
This is a matter of concern which has been highlighted in various reports like “What India Eats” by ICMR-NIN, 2020. A heart-friendly diet should include at least five servings of this food group per day.
In addition to eating a variety of ingredients, the cooking process also plays a role in terms of taste, texture, color, digestibility, absorption, and nutritive value of the dish.
“Favourite cooking methods such as stewing (cooking using a small amount of liquid in a covered pan) and steaming (surrounding food with steam generated by boiling water) score well. Among frying methods – Stir-frying or roasting (throwing food in a small amount of fat in a frying pan) is acceptable and healthy,” says dietician and wellness consultant Nilanjana Singh.
“Even though each method of cooking has its own advantages and limitations, it is useful to remember these broad guidelines for ideal heart health,” Neelanjana told IANSLife.
less cooking time
Regardless of the cooking method, overcooking should always be avoided. Overcooking destroys nutrients as well as spoils the color and texture of the food. Methods that reduce cooking time are preferred – pressure cooking and microwaving being prime examples.
minimum use of water
Use less water than needed while cooking. This will reduce leaching of water soluble nutrients. Try pouring the leftover water into a sauce or gravy. Also, avoid adding baking soda to vegetables while cooking. They may retain color but the vitamin C content drops.
avoid extreme temperatures
This is especially important in the case of dry heat methods such as grilling, baking, broiling and frying. Cooking at very high temperatures (above 180 °C) can lead to the formation of acrylamide, a compound that has been linked to cancer, diabetes and heart disease. Such chemicals are formed when fat drips onto meat/cheese/potatoes at high temperatures.
Use multi-source cooking oil
One of the most asked questions regarding diet is related to cooking oil and which one is best for our health. Multi-source cooking oils have the added benefit of low-absorption technology and improved heat stability, which is desirable for high-temperature cooking methods such as baking and frying. Fried foods are very much a part of our festive menu which we can sometimes enjoy in limited portions without increasing the risk of illness.
This brings us back to the fact that diet can play a huge role in preventing disease conditions. The importance of using minimally processed and nutrient-dense ingredients cannot be over-emphasized.
While a heart-friendly diet focuses on what we should do, it is also important to know what not to do. Added salt, sugar and saturated fat should be on the ‘watch out for’ list. Trans fats, ultra-processed foods, and processed meats fall under the category of ‘foods to avoid’.
Overall, the dietary choices you make can go a long way in preventing not only heart disease but many other chronic conditions.