Dashain and Tihar, the grandest festivals of our culture, is a time of togetherness, joy and celebration. As families reunite and gather around feast-laden tables, we often indulge in rich, flavorful foods that have been part of our tradition for generations.
While the festival’s spirit of bonding and sharing is deeply cherished, it’s essential to remember that our health should not deprioritised during festivities. Traditional meals feature a lot of red meats, fried snacks, and sugary desserts, all washed down with celebratory drinks. These are meals rich in saturated fats, cholesterol, salt, and sugar, all of which can negatively affect heart health. While it’s natural to indulge in these festive treats, overindulgence can lead to immediate and long-term health issues, particularly for those with underlying cardiovascular risks.
As a cardiologist, I see firsthand how easily dietary excesses during festivals can impact our heart health. The festivals should be an opportunity to celebrate health as well.
This article is not about giving up on tradition but about making informed, heart-healthy choices that allow us to enjoy the festivities while caring for our bodies.
The impact of unhealthy eating during festivals
When we think of heart disease, the connection between diet and cardiovascular health is unmistakable. A diet high in saturated fats, salt, and sugar can lead to obesity, high blood pressure, elevated cholesterol levels and diabetes, which are all significant risk factors for heart disease. For many people, these issues are often dormant but exacerbated by unhealthy eating habits, particularly during festival seasons.
During festivals, excessive consumption of red meats like mutton and buff, deep-fried delicacies, and sugary treats can cause sudden spikes in blood cholesterol levels, blood sugar, and blood pressure. The body’s circulatory system, already burdened with daily stressors, struggles to cope with these sudden influxes of unhealthy fats and sugars. In the long term, such dietary patterns contribute to the development of atherosclerosis (hardening of the arteries), increasing the risk of heart attacks and strokes.
How can we enjoy the festivals while staying healthy?
So, how can we balance tradition with heart health? The good news is that there are plenty of ways to enjoy the festivals without compromising on your wellbeing. The goal should not be to eliminate traditional foods but to modify them to make healthier versions and balance the plate with more nutritious options.
- Opt for Lean Meats: Mutton is a Dashain favorite, but it’s high in saturated fats. Consider substituting mutton with leaner meats like chicken and fish which provide the same festive joy with fewer health risks. Additionally, grill, bake, or roast meats instead of deep frying them, reducing the unhealthy fat content.
- Embrace Plant-Based Dishes: Our cultural cuisine offers a wealth of plant-based dishes like ‘gundruk’, ‘tama’, ‘bara’, etc which are rich in fiber and essential nutrients. These foods can fill up the plate in a heart-healthy way without compromising flavor. Increase the portion of vegetables like spinach, beans, and lentils at the table to balance out the rich meat dishes.
- Limit Fried Foods: ‘Sel roti’, ‘puri’, etc are delicious festival treats but can be quite heavy on the heart due to their high fat content. Opt for air-fried or baked alternatives or limit portion sizes to just a few bites. You can also explore healthier flours like buckwheat or millet to make these snacks a bit more heart-friendly.
- Watch the Salt: High salt consumption is a common issue during festivals, with heavily salted meats and snacks. Excess salt intake leads to water retention, raising blood pressure and straining the heart. It’s wise to cook at home where you can control the salt levels, and flavor dishes with herbs and spices instead of relying on salt for taste.
- Choose Heart-Friendly Oils: Instead of using ghee or butter for cooking, switch to oils like olive or mustard oil, which are rich in unsaturated fats that can help lower cholesterol levels. Even traditional foods can be prepared with healthier oils in moderate quantities to make them less harmful.
- Stay Hydrated, Skip the Sugary Drinks: Festive drinks are often sugar-loaded, whether it’s sweetened tea, soft drinks, or even sugary fruit punches. Staying hydrated is essential, so drink plenty of water, but skip the sugar and opt for herbal teas or fresh fruit-infused water. Avoid drinking alcohol, as it can raise blood pressure, cause heart rhythm disturbances and add empty calories to your diet.
- Portion Control is Key: One of the biggest pitfalls during festival feasts is overeating. We pile our plates high and go for second servings without realizing the impact on our health. This Dashain, try mindful eating. Serve yourself smaller portions, chew slowly, and savor the flavors. Giving your body time to register fullness can prevent overeating.
- Stay Active: While the festivals are a time to relax and unwind, don’t forget to stay physically active. Engage in light activities like family walks, morning yoga, or even fun games with children. Physical activity during the festival helps offset some of the extra calories and keeps your heart strong.
A word of caution
For those who already have heart conditions or are at risk due to hypertension, diabetes, or high cholesterol, it’s even more crucial to stay vigilant during the festivals. A sudden spike in cholesterol levels from unhealthy food could lead to acute heart conditions like angina or heart attack. The added stress of travel, lack of exercise, and disrupted sleep during the festival can compound these risks.
If you are on medications for hypertension, cholesterol, or diabetes, continue your regimen without interruption and monitor your vital parameters regularly. Ensure you keep an eye on any symptoms of distress like chest pain, shortness of breath, or excessive fatigue, and seek medical attention if needed.
Festivals are a celebration of life, prosperity and good health, but we must remember that good health is the foundation that allows us to enjoy the festivals fully.
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