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| Principle | How to Adapt for a Desi Diet | | :--- | :--- | | | Add extra vegetables to your dal, sabzi, or khichdi. Eat seasonal fruits like pomegranate, banana, and papaya. | | Choose Whole Grains | Swap white rice for brown rice, and incorporate millets like bajra (pearl millet) and jowar. Bajra is rich in potassium, which helps flush out excess sodium, thereby helping to control BP. | | Include Legumes & Lentils | Dals, rajma, and chole are staples that are excellent sources of fiber and protein, which are good for heart health. | | Use Healthy Fats | While moderation is key, using high-quality fats like ghee in small amounts and cooking with oils like mustard or coconut oil can be beneficial. | | Watch the Sodium (Namak) | This is the most critical step. Limit the use of salt in cooking and at the table. Be mindful of high-sodium items like pickles (achaar) and papad, and avoid processed foods. |