This World Heart Day, celebrated on September 29, is a good time to look at those familiar dishes differently.
Indian food is discussed as if “healthy” means bland, steamed and modern. But many traditional kitchens were already built around pulses, vegetables, whole grains, spices and seasonal produce.
It is not a “low-fat” dish because coconut contains saturated fat. A heart-friendly diet does not depend on one magical food. WHO recommends diets rich in vegetables, fruits, legumes and whole grains, while limiting excess salt, saturated fat and trans fat. Here are five regional recipes that naturally contain several of those useful elements. A bowl of sambar brings together toor dal, vegetables, tamarind and spices. That combination makes it a useful everyday dish, particularly when it is not loaded with salt or oil. Still, the recipe has one useful feature: vegetables form the bulk of the dish. Keeping the coconut and oil moderate makes the traditional preparation easier to fit into a heart-conscious eating pattern. The lentils provide plant protein and fibre, while wheat contributes carbohydrates. The heart-health catch is in the tempering. A generous pour of ghee can quickly change the nutritional profile, so using a smaller amount keeps the traditional character without making fat the star of the dish. Its strength is variety. A vegetable-heavy dish can help increase overall vegetable intake, which WHO links with a healthier dietary pattern. Bajra is a whole grain, while dal adds protein and fibre. The recipe becomes less heart-friendly when large quantities of ghee are added, so the amount matters. WHO recommends replacing saturated fats with unsaturated fats and keeping total fat intake moderate. Undhiyu is packed with seasonal vegetables such as green beans, eggplant, yam, raw banana and peas, along with methi-based muthiyas and traditional spices. The vegetable variety gives the dish fibre and several micronutrients.
