A HEARTFELT ADVICE – “OUR GRANDMOTHER’S TREASURE OF KNOWLEDGE TO KEEP OUR HEART HEALTHY”.

My late grandmother, a petite woman with a glowing face and silver hair, was a great storyteller and me, a curious little teen back then, was a very good listener. She was the possessor of our ancestral cooking recipes and the care taker of our age-old traditions.

I visited her every evening during her last years and listened to her life stories. I now realize, how important all the information I got from her are. The knowledge that she had, was passed on to her by her elders and to them by their ancestors. That is the beauty of our ancient culture and mastery. It has been tested by time and people throughout history, yet it has strongly remained rooted in traditional Indian families like ours.

 WHAT IS MY BLOG ALL ABOUT?

Two things that are emphasized by every medical professional for a healthy heart are – good eating habits and lifestyle modifications.

Let me share with you all, the knowledge that I have earned from my grandmother and my mother, some unheard and treasured food recipes from Karnataka and the age-old lifestyle practices of our elders.

 THE KOKUM STORY:

This is the story of Kokum (Garcinia indica) from Canara. (the land alongside the Arabian sea in Karnataka). My grandmother grew up in a village in the Western Ghats, known for its high biological diversity, ancient traditions and aesthetic values. One fine evening, drinking a glass of Turmeric milk, she decided to tell me about our ancestral food recipes. With a smile on her face, she recalled how as kids they used to pick Kokum fruits and enjoy its acidic taste. I told her that Kokum’s best form is Kokum sherbet and she immediately disagreed and told me that the best way to consume it is in the form of Rasam.

She said – “All you have to do is take a few sundried skins of the Kokum fruits, grind them or add them as a whole with a few other spices like pepper and jeera and boil them in water and consume it as it is or eat it with some red rice". After a momentary pause she told - “Don’t forget to add salt and some jaggery to it”, laughingly.

There are many well-known cardiac benefits of kokum. It is great for the heart because of its anti-inflammatory and antioxidant properties. It is known to reduce triglyceride levels, help in the maintenance of an optimal body weight and also help in maintaining blood pressure and glucose levels.

THE RECIPE TO A HEALTHY HEART IS FOUND IN THE KITCHEN:

There are many foods, hidden like treasure, in ancient Indian cooking. Some of them are the common ingredients in our kitchens like coconut oil, turmeric, garlic, ginger and pepper.

Oil is a very essential part of our cooking. There is evidence-based information for the overall health benefits of virgin coconut oil. There is a lot of controversy regarding it though. It is used in our part of the country as the staple cooking oil. Unprocessed, virgin coconut oil is definitely a safer option when compared to the refined oils available in the market. It is said to increase the HDL levels.

The health benefits that Garlic holds are many. Studies now have proven that garlic consumed fresh have the ability to reduce the risk of high blood pressure and reduce bad cholesterol.

Loving ginger means loving your heart. It is a known fact that ginger has anti- inflammatory properties. It helps in reducing the LDL levels, lower the blood pressure and decrease the risk of heart attacks. I personally love ginger in my tea, what about you?

Turmeric and pepper too are rich in antioxidants and possess anti-inflammatory properties. As inflammation is common in heart disorders, these everyday kitchen ingredients can be of a great help when consumed regularly in the right amounts, for a healthy, long living heart.

 COOK HEALTHY:

Cooking in the olden times was not as easy and convenient as it is now. They had to cook everything from scratch. Unlike today, where everything is readily available, be it rice flour or ground spices, our grandmothers had to manually prepare them. In every household, the lady of the house had to wake up early in the morning before sunrise and begin her day by either milking the cows or churning buttermilk. In the era where machines did not exist, intense physical activity was a part of their routine. Though in the long run, it caused back and other joint problems, it helped them in having a lean body mass and a healthy heart.

You would also know that they used earthen/clay pots for cooking and storing food. Now, there is scientific evidence for its benefits too. When food is cooked in it, it holds all the oils and moisture in it. Hence there is less requirement of adding extra oil later on for seasoning purposes.

My Grandmother always told me one precious piece of advice for eating fruits. She told me to always eat the fruits that are locally grown and that too only during their particular season. She stressed upon not eating preserved fruits. She would say- "Eat mangoes in summer, apples in winter and guava in the monsoon". This prevents us from consuming harmful chemicals that are used to preserve fruits. Another major issue at present is consumption of foods which are full of preservatives and pesticides. Preservatives and pesticides are known to have devastating effects on the heart tissue and on the general health. Many studies are being done on this.

 We must follow the simple way of life led by our elders. They believed in living in sync with nature, eating what they grew in their gardens or in their community, without using pesticides and preservatives. Even their sleeping and eating patterns were in sync with the sunrise and the sunset. We can try to grow greens and some common vegetables in our homes. We must avoid eating ready-to-eat foods and try to cook from scratch at home. It might be time consuming, but remember that it will increase the timeline of your heart.

THE OXIDATIVE STRESS BUSTERS:

Diabetes, Hypertension and Hypercholesterolemia are like best friends and they are the heart’s worst enemy.

Banana plant is nature’s gift to humankind. Every part of the banana plant has health benefits. Banana leaves are used in Southern India for steaming foods. It not only provides a good aroma; it is also a good source of antioxidants like epigallocatechin gallate, an antioxidant known for its cardiac benefits. Banana stem and the banana plant flower are used to cook various dishes too. They are rich in fibers, minerals like potassium and are also a source of vitamins. These are reported to have great health benefits in Diabetes patients.

Another wonder fruit that is traditionally believed to be useful in diabetes is Jamun. It contains a lot of phytochemicals, potassium and vitamins which prevents hardening of the walls of arteries and keeps blood pressure in check.

THE UNHEARD SUPER FOOD:

Ondelaga (Brahmi) chutney- it is mainly prepared in traditional homes in Karnataka. Fresh leaves of Centella asiatica are collected, washed thoroughly, and grinded with coconut and spices and consumed with dosa or roti. It is also prepared with buttermilk in the form of a Tambuli (another traditional dish of Canara) and served with rice. It is believed to be very good for the heart and the brain.

 SNEAKERS NOW, BAREFOOT THEN:

Walking for long distances was never a worry, but a very enjoyable experience for them. They used to walk at least 10 kilometers every day. We all know the dangers of walking barefoot, especially if one is a diabetic. They did not have a choice; they could not afford slippers but what we can learn from them is the importance of physical activity and walking in order to have a healthy heart. Brisk walking regularly improves circulation and strengthens the heart. It lowers blood pressure, keeps diabetes at bay, helps in weight loss, improves sleep and appetite. Barefoot walking on smooth pebbled paths is used as a therapy now. It stimulates the nerve endings and improves blood circulation.

Life is all about maintaining balance inside of us and between us and the nature around us. Yoga, Meditation and Praanayama helps us achieve this balance and creates a positive aura around us. It helps us consciously focus on every part of our body and improve their functioning. It provides mental peace and reduces the stress levels. 

I would like to conclude by saying that, we have many things to learn from our ancestors and their traditional way of life. It has been an integral part of our country for centuries and it is our duty to learn and practice them and pass it on to the next generation.

 - Dr. Sushmitha G

(PS : all photos are original)