Research Examines Indian-Style Mediterranean Diet for Heart Health

The Mediterranean diet, known for its emphasis on healthy fats and plant-based foods, has been associated with a reduced risk of heart disease. In this study, foods typical of Northern India were integrated into the Mediterranean framework and tested with 53 participants from a cardiology clinic in New Delhi. Over three months, most participants found the diet easy to follow, resulting in modest improvements in body mass index, blood sugar, and leptin levels—hormones linked to inflammation and heart disease risk.

Notably, the study's authors indicated that the Indian-adapted Mediterranean diet recorded the lowest Dietary Inflammatory Index score in scientific literature. This index evaluates the inflammatory potential of diets based on 45 factors, with lower scores indicating fewer pro-inflammatory foods. Dr. Uma Naidoo, from Harvard-affiliated Massachusetts General Hospital, highlighted the various regional elements of Indian cuisine that contribute to a heart-healthy plate, including moderate red meat consumption, legumes, and a variety of antioxidant-rich foods such as fruits, vegetables, and spices.

For those interested in incorporating this dietary approach, several ingredients and methods were recommended:

1. **Protein Sources**: With around 40% of the Indian population identifying as vegetarian, legumes are highly valued for protein. Popular dishes from the study included chana masala and dal. Paneer, a fresh cheese, is also frequently used in cooking.

2. **Carbohydrates**: While white basmati rice is common, the study included brown rice and other whole grains like millet and barley. Whole-wheat flour was utilized for making traditional flatbreads.

3. **Healthy Fats**: Instead of traditional ghee or coconut oil, the study participants opted for healthier options like peanut or mustard oil. Dr. Naidoo suggests using extra-virgin olive oil or avocado oil, adding ghee sparingly for flavor.

4. **Vegetables**: Common vegetables such as tomatoes, eggplant, and leafy greens were included in both diets, alongside local greens like fenugreek leaves.

5. **Fruits**: Beyond standard fruits like oranges and bananas, tropical fruits such as mangoes and papayas were incorporated, with a healthier version of mango lassi made with plain yogurt and frozen mango suggested.

6. **Spices and Aromatics**: Key flavorful ingredients such as onions, garlic, ginger, and various spice blends known for their anti-inflammatory properties were emphasized. This includes turmeric and red chili, which are staples in Indian cooking.