Smoky and Spiced Grilled Tandoori Chicken

A Perfect Heart Healthy Barbeque Dish 

Tandoori chicken is a staple in most of the Indian restaurants in the U.S. Who does not like this smoky, spicy chicken with full of flavor in each bite. But in India this delicious chicken dish is not a household item. Growing up in east India we never had tandoori chicken at home. I only ate it during our family’s occasional trip to a North Indian or Punjabi restaurant. It was difficult to cook tandoori chicken at home because most of the people did not have either an oven or an outside grill. So, the only way to eat it is to go to either north Indian or Punjabi restaurants.

Tandoori chicken has roots that go back centuries but gained its iconic status in post partition India which happened during independence from British in 1947. The story begins with the tandoor, a traditional clay oven that originated in Central and West Asia and traveled into the Indian subcontinent with the Mughals who came to India in 1526 and defeated that time king and started the Mughal Empire. The Mughal empire lasted for over 300 years, until the mid 19th century when the British formally took control. Mughals had a tremendous influence in Indian culinary scene specially in North and Northwest India. They brought flatbreads (roti and naan) and lot of meats which were often cooked in tandoors. But the idea of marinating chicken in yogurt and spices before roasting it became popular much later.

The modern version of tandoori chicken is credited to Kundan Lal Gujral, the founder of the famous restaurant Moti Mahal in Delhi. After the partition (India Pakistan split) in 1947, Gujral moved from Peshawar (Pakistan) to Delhi (India), bringing with him his innovation of marinated chicken cooked in a tandoor. The smoky, spiced chicken quickly captured hearts and taste buds and became a culinary icon in Indian food.

Fast forward to my life in US, my family and I continue to love and eat tandoori chicken at restaurants. Then when my health issues started, I started thinking can I make it at home with less or no salt to make it healthier? And that is when I started making tandoori chicken at home. First, I made it in the oven, and it was pretty good. But then when the summer arrived, we made it in our grill outside, and it was absolutely delicious. The smoky flavor is much more pronounced when cooking in the grill than in the regular oven.

Labor day is here and while everyone is doing their last big summer cookout on the grill, try making this delicious, heart healthy, flavorful tandoori chicken on the grill. I promise everyone will love it.😊

Tandoori Chicken Recipe 

Ingredients:

For the Marinade

• 1 whole chicken (about 2–2.5 lbs), cut into 8 pieces (skin removed)

• 1 cup plain yogurt (thick, preferably Greek)

• 2 tbsp lemon juice

• 2 tbsp ginger-garlic paste

• 2 tbsp of olive oil 

• 1 tsp turmeric powder

• 2 tsp red chili powder (adjust to taste)

• 2 tsp ground coriander

• 1 ½ tsp ground cumin

• 1 tsp garam masala

• 1 tsp smoked paprika (optional, for extra smokiness)

• 1 tsp of Kashmiri chili powder for the red color (this chili powder is mild and is healthier than using food coloring)

For Serving

• Lemon wedges

• Sliced tomatoes or onions 

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Instructions:

1. Prepare the Chicken

   • Wash and pat dry the chicken pieces.

   • Use a sharp knife to make deep slits on each piece, this helps the marinade soak inside.

2. Make the Marinade

   • In a large mixing bowl, whisk together yogurt, lemon juice, ginger-garlic paste, olive oil, and all the spices.

   • Adjust chili according to your taste preference.

3. Marinate the Chicken

   • Coat the chicken pieces thoroughly with the marinade, making sure it gets into the slits well.

   • Cover and refrigerate for 4-6 hours, preferably overnight, for best flavor.

4. Cook the Chicken

   • Grill Method: Preheat your grill to medium-high heat. Place chicken on the grill and cook 10-15 minutes on each side, basting with a little oil until charred and cooked through. When one side is cooked the other side usually takes less time to cook. 

   • Oven Method: Preheat oven to 425°F (220°C). Place chicken on a foil-lined baking sheet or rack. Roast for 25–30 minutes, flipping halfway. For extra char, you can broil for 2–3 minutes at the end.

5. Serve Hot

   • Garnish with lemon wedges, tomatoes and sliced onions.

   • Enjoy with roti or naan, brown rice, and a salad. 

"Smoky, flavorful, and simply irresistible; this homemade tandoori chicken will have everyone coming back for seconds!!”

Steps Toward Better Blood Sugar

On my family medicine rotation, I was walking back from the cafeteria with a resident when he suddenly rolled up his sleeve.

 “Check this out,” he said, pointing to a small patch on his arm. “It’s a continuous glucose monitor. There’s a tiny needle under the patch, and I can check my blood sugar anytime on my phone. It’s awesome, I want all my patients to use one.

This meant a lot considering our clinic in Northern Kentucky saw hundreds of patients visits for diabetes checks every week. A tool like this could avoid the pain of fingerstick glucose pricks for patients and remembering to check their sugars after every meal.

According to the CDC (Center for Disease Control), in 2024 about 20–30% of Americans over 45 years old are living with diabetes, and nearly half have prediabetes.¹ These numbers are concerning because diabetes can have serious consequences if not managed carefully: kidney failure, numbness in the feet leading to amputations, and even blindness. In an ophthalmology clinic, I saw young patients in their 30s and 40s needing emergency surgery for detached retinas putting their vision at risk, all from poorly controlled diabetes.

Source: CDC (https://www.cdc.gov/diabetes/communication-resources/diabetes-statistics.html)

Let's Learn How the Body Controls Blood Sugars:

 When we eat, carbohydrates break down into glucose, which is absorbed into the bloodstream. Glucose is the fuel for cells, but it needs the help of insulin to get inside cells. When blood sugar levels get high, the pancreas releases insulin which acts as a key that binds to insulin receptors on cells. They key unlocks transporters that move glucose into cells for energy.

 Type 1 vs Type 2 Diabetes

When people hear “diabetes,” they often lump it all together, but “type 1” and “type 2” are actually very different conditions.

●   Type 1 diabetes is an autoimmune condition. The body’s immune system mistakenly attacks the insulin-producing cells of the pancreas, leaving it unable to make insulin at all. Without insulin, glucose can’t get into cells to provide energy. That’s why people with type 1 usually need insulin pumps or injections from a young age, along with careful carb counting to keep blood sugars balanced. Type 1 makes up only about 6% of all diabetes cases.¹

●   Type 2 diabetes develops more gradually and is much more common. Here, the pancreas can make insulin, but all the cells in the body become resistant to insulin. At first, the pancreas makes more and more insulin to try to overcome the resistance. But over time, the cells decrease their number of insulin receptors. Think of it like getting an endless stream of phone notifications. Soon, you start ignoring or will even turn off the alerts. This causes a worrisome cycle where the pancreas makes more insulin trying to move the glucose into cells, but as the cells pay less attention to insulin, this causes blood sugars to climb.

Complications of Type 2 Diabetes

Unfortunately, excess sugars can cause serious harm throughout the body. High glucose can injure the small blood vessels in the body and react with proteins and fats to form harmful byproducts. The tissues most affected are the eyes, kidneys, and nerves because these are areas where glucose can get in without needing insulin.

• In the eyes, the retina, the camera for our brains, can detach leading to vision loss and blindness.
• In the kidneys, its filtering mechanism can scar and eventually cause kidney failure.
• In the nerves, especially in the feet, damage can cause burning pain or numbness (diabetic neuropathy). If precautions aren’t taken, the numbness can cause foot infections and in the worst scenarios, require amputation.

A Simple Strategy: Walk After Eating

Managing diabetes involves keeping fasting blood sugars (morning levels) ideally below 100 and post-meal (“postprandial”) levels below 140. However, there is some wiggle room here so it’s best to check over your target sugar levels with your doctor.

One study we discussed in that same family medicine clinic really stuck with me: a simple 20-minute walk immediately after eating lowered postprandial glucose spikes, in both people with and without diabetes.³

●     🚶 Right after eating → biggest benefit

●     ⏳ An hour after eating → smaller effect

●     ⏮️ Before eating → no real difference

It’s a low-risk, high-reward strategy. For patients with diabetes, it’s one more tool to keep sugars in check. For everyone else, it’s a way to reduce big sugar spikes and potentially lower the risk of developing diabetes.

So now I’ve made it a part of my routine to walk right after I eat, whether it's a neighborhood stroll or taking the stairs around the hospital after lunch. It’s a small step, but one that can add up to lasting impacts on our health.

And of course continue to eat a healthy diet..

1) CDC Data

2) CDC Diabetes Study

3) PubMed Paper on Diabetes & Walking

The Mighty Mushroom

Small but Packed with Big Heart Healthy Benefits

When I was younger, I never had mushrooms. In India in most of the places edible mushroom was simply not available. And no one ate strange wild mushrooms grew here and there. Then when I was 8 years old I visited my uncle in Bombay and I saw him eating these strange-looking vegetables that I have occasionally seen in wild areas and turns out he was eating mushrooms. I asked him; “why are you eating this, I have seen few of them in wild and I was told they can be dangerous and can kill you if you eat”? He smiled and told me that he got them from a supermarket and did not pick them up from roadside and was safe to eat. I was not convinced and was not going to try them for sure!

Many years after I came to the U.S I saw mushrooms in all grocery stores and decided to give it a try. My first mushroom dish was a curry with potatoes and peas and it tasted very much like meat curry. 

Yes, mushroom; the vegan meat. I also discovered the different types of mushrooms and now I can happily say mushrooms have earned a permanent spot in my kitchen, and for good reason! Beyond their rich umami flavor and versatility in cooking, mushrooms are surprisingly powerful when it comes to supporting our health.

Let’s take a fun walk through some of the amazing benefits of this vegan meat vegetable.

Nutritional value;

• Low in calories and fat: They are a good option for weight management and overall heart healthy eating.
• Rich in vitamins and minerals: Mushrooms provide essential nutrients, including:
• B vitamins: Riboflavin (B2), niacin (B3), pantothenic acid (B5), and folate (B9) are vital for energy production and nerve function.
• Vitamin D: Mushrooms are the only non-animal source of vitamin D, which supports healthy bones, teeth, muscles, and immune function, especially when exposed to UV light.
• Potassium: Helps regulate blood pressure and supports proper nerve and muscle function.
• Selenium: A powerful antioxidant that helps protect cells from damage and supports a healthy immune system.
• Copper: Crucial for red blood cell formation and maintaining healthy bones and nerves.
• Fiber: Beneficial for gut health and potentially for managing conditions like type 2 diabetes.
• Protein source: Mushrooms contain a modest amount of protein, and some varieties even provide all the essential amino acids, making them a great option for plant-based diets or as a meat substitute.
• Antioxidants: Mushrooms are rich in antioxidants like ergothioneine, glutathione, selenium, vitamin C, and choline, which help protect cells from damage and inflammation, potentially reducing the risk of chronic diseases like cancer and heart disease. 

Health benefits

• Immune Support: Mushrooms contain compounds like beta-glucans and other nutrients that enhance immune function and the body's ability to fight off infections and potentially inhibit tumor growth.
• May Lower Cancer Risk: Studies suggest that eating mushrooms may be associated with a lower risk of developing various cancers.
• Support Brain Health: The antioxidants and B vitamins in mushrooms may support cognitive function and potentially protect against neurodegenerative diseases like Alzheimer's and Parkinson's.
• Heart Health: Mushrooms contribute to heart health by helping to regulate blood pressure, potentially lower cholesterol, and prevent plaque buildup on arterial walls.
• Weight Management: Low in calories and fat, yet hearty and filling, mushrooms can be a helpful addition to weight loss and management diets.
• Promote Gut Health: Mushrooms contain prebiotics that nourish beneficial gut bacteria, contributing to a healthy digestive system and overall wellbeing. 

Things to keep in mind

• Wild mushrooms: Be extremely cautious about consuming wild mushrooms, as many varieties are poisonous and can cause serious illness or even death. This is the warning I got from my parents when I was a child and it is true, they were not just scaring me which they did plenty to keep the overly curious child out of trouble..
• Cleaning and storage: Gently rinse or brush mushrooms to remove dirt and store them in the refrigerator in a paper bag or breathable container to maximize freshness. They also go bad fast even in fridge. So I usually cook them fairly quickly within 2-3 days after buying them.

It is late August in Michigan. Summer is slowly winding down, it is getting darker earlier, and nights are getting cooler. To celebrate the remaining days of summer, I made a fresh mushroom pasta with olives, fresh tomatoes and basil from my garden. 

🍝 Mushroom & Fresh Tomato Pasta with Black Olives

Ingredients (Serves 4):

• 12 oz (340 g) pasta (spaghetti, penne, or linguine)
• 2 tbsp olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 12 oz (340 g) fresh mushrooms, sliced (button, cremini, or mix)
• 3–4 ripe fresh tomatoes, chopped (or 2 cups cherry tomatoes, halved)
• 1/2 cup black olives, pitted and sliced
• 1/4 tsp red chili flakes (optional, for a little kick)
• 1/2 tsp dried oregano or Italian seasoning
• Ground black pepper,
• Fresh basil, chopped (for garnish)

 Instructions:

1. Cook the pasta:
• Bring a large pot of water to a boil. Cook pasta according to package directions until al dente. Reserve 1/2 cup of pasta water, then drain.
2. Sauté the aromatics:
• In a large skillet, heat olive oil over medium heat. Add the onion and sauté for 3–4 minutes until softened and translucent.
• Stir in garlic and cook another 1 minute, until fragrant
  
3. Cook the mushrooms:
• Add the sliced mushrooms to the skillet. Cook for 6–7 minutes, stirring occasionally, until they release their juices and start to brown.
  
4. Add tomatoes and olives:
• Stir in the fresh tomatoes and cook for 5 minutes, allowing them to soften and create a light sauce. Add a dash of any red wine for an extra flavor.
• Add black olives, oregano (or Italian seasoning), red chili flakes (if using), black pepper, and fresh basil.
    
  
  
  
5. Serve:
• Serve with pasta and top with fresh chopped basil.
  

Tip: This dish pairs wonderfully with a side salad and a slice of warm crusty whole grain bread. 

"This mushroom and tomato pasta is heart healthy, flavorful, and bursting with Mediterranean goodness; simple enough for a weeknight, yet special enough to impress at the table. Buon appetito!"

Comfort Foods Can be Heart Healthy, Really!!

We all love comfort foods. In life we all need comfort food; for the sad days, the lazy days and the stressful days. There’s something magical about comfort food. The kind of meal that instantly melts away the stress of the day, warms you up from the inside, and the smell brings a smile even before the first bite. Sometimes it is white rice and lentil soup with butter, yummy pasta, macaroni and cheese, buttery mashed potatoes, salty ramen, potato chips or sweets & chocolates.

I remember coming home from a busy day at school back in India to a comforting plate of white rice with refined butter (ghee) on top, yummy lentil soup (dal) with butter & salt, fried vegetables, and so on. Even here I used to look forward to coming home after a stressful busy day of work to eat white rice or regular pasta, sometime curl up on a couch on a crappy miserable cold day with a big bowl of salty and spicy ramen or sitting outside on the deck after feeling sad about something with a bag of salty potato chips.

Why Comfort Food Feels Soo…....Comforting!

Food is more than nutrition; it’s memory, connection, and emotion. The bowl of buttery lentil soup might bring back stories from your grandmother’s kitchen. These recipes connect us to people, places, and moments in life.

When we’re stressed, sad, or even celebrating, our brains crave that sense of familiarity. That’s why we call it comfort food.

But here’s the catch; traditional comfort foods are often heavy on butter, cream, salt, and refined carbs. They taste incredible in the moment but don’t always treat our heart as kindly as they could. The good news? Comfort food doesn’t have to be “guilty pleasure” food. With just a few tweaks, we can enjoy the flavors and feelings we can love while also nourishing your heart. And the best part? When made with heart-healthy ingredients, those same dishes can support your body just as much as your spirit.

Giving Comfort Food a Heart-Healthy Makeover

Making comfort food healthier isn’t about losing flavor, it’s about gaining nourishment. Think of it as adding a new layer of love to your favorite recipes. Here are some simple swaps I use all the time:

• Use healthy fats. Olive oil, and avocado can add richness without weighing the heart down like butter or shortening can.

• Make friends with fiber. Whole grains, beans, and vegetables not only fill you up but also help lower cholesterol.
• Choose lean proteins. Think fish, chicken, tofu, beans, or lentils instead of fatty cuts of beef or processed meats.
• Season with creativity. Herbs, garlic, citrus, and spices bring flavor without piling on sodium. See the post on salt and sodium.

Salt & Sodium

• Sneak in veggies. From adding vegetables to chicken curry and lentil soup to making fried rice with quinoa to replacing white rice with brown rice, eating low sodium potato chips makes it still comforting, delicious, and heart healthy. See my post on Mediterranean diet.

Mediterranean Diet 

Few Heart-Healthy Comfort Classics to Try;

Here are a few classic comfort foods that can be made just as cozy, if not more when reimagined with your heart in mind:

• Cozy Soups and Stews: A vegetable and lentil stew simmered with garlic, herbs, and a splash of olive oil is as filling as beef stew but much lighter on your heart.
• Lightened Mashed Potatoes: Mix Yukon gold potatoes with cauliflower and olive oil for a silky mash that’s rich without the heavy cream. Add instead some plain Greek yogurt for extra creaminess and protein. Spice it up with garlic, onion, and some chili pepper for an extra kick. Here is what I made recently;

• Homemade Pizza Night: Use a whole grain crust, fresh tomato sauce, plenty of colorful veggies, and just enough part-skim mozzarella for that gooey pull.
• Turkey or Bean Chili: Loaded with beans, peppers, onions, and lean ground turkey or skip the meat entirely, this dish is hearty and heart healthy.

Comfort Food from My Kitchen to Yours

On Heart N Flavor, I’ve shared a few of my own favorite heart-healthy comfort foods that bring the same coziness as the classics:

• 🥣 Nepalese Lentil Soup – This dish is warm, earthy, and nourishing, packed with protein and fiber from lentils. It’s the kind of soup that makes you feel cared for with every spoonful.

Lentil Soup

Bean Stew

• 🍅 Homemade Marinara Sauce – A simple, flavorful sauce that proves comfort doesn’t need to be heavy. Rich in lycopene from tomatoes, it’s a heart-healthy base for pasta, pizza, or casseroles.

Marinara Sauce

• 🌮 Healthy Tacos with a Twist– Inspired by the shared flavors of Indian and Mexican cuisine, these tacos are a fun, flavorful, and wholesome way to enjoy comfort food with global flair.

Healthy Tacos

• 🍛 Heart-Healthy Chicken Curry – A lighter take on a classic comfort dish, this curry uses lean chicken, aromatic spices, tomatoes, and heart-smart ingredients for richness without excess cream or butter. Served with brown rice or whole wheat roti or pita bread, it’s flavorful, low sodium and nourishing.

Chicken Curry

Each of these recipes blends tradition, warmth, and science-backed heart health, proving that comfort food can absolutely be good for you.

Comfort Both Your Soul and Your Heart

When you think about it, the foods that we love most are the ones that remind us that we are cared for. Cooking and eating together is one of the oldest ways humans have connected. And when we are choosing ingredients that protect our heart, we are doubling the comfort; we are giving ourselves a little extra care for today and tomorrow.

The next time you are craving comfort food, don’t think about what you “shouldn’t” eat. Instead, think about how you can make that dish more heart healthy while still keeping the flavor you love. With each small swap, you’re building traditions that feel good in the moment and support your health long after.

Comfort food is about more than indulgence; it’s about feeling grounded, safe, and loved. And when you make heart healthy choices, you also extend that love inward, giving your body the same comfort your taste buds are enjoying.

So go ahead; stir that pot of lentil soup, simmer your homemade marinara, or mash those potatoes. Just give them a little heart healthy twist. 

Because comfort food should comfort both your soul and your heart ✨💖

Delicious Heart Healthy Taco Recipe

Exploring the Flavorful Connection between Two Cultures

Growing up in India I knew very little about Mexico and especially Mexican food. I read about Mexico in history lessons and that’s about it, never had any Mexican food. There were no Mexican restaurants even in the big metropolitan city where I lived. I did not know how they taste and how much similarities they have with Indian food.

After I came to US in mid-nineties I experienced Mexican food for the first time.

I still remember the late fall day in Michigan. On a Friday my school friends were debating where to go eat that evening and one of them suggested Mexican food.

I am going to be honest, I was like Mexican food, hmm, never had that before, I wonder how it is going to be. I was worried that I won’t like it and have to eat something else after I come home. But hanging out with friends after a busy school week sounded great, so I went with them. At the restaurant I relied on my friends to help order food. They ordered several different dishes for all of us to share; tacos, fajitas, and some rice plate with rice, beans and fish.

After the food arrived it smelled quite good, and I started getting excited. I got one fish taco to start with. I took a bite, and it was delicious and the spices tasted so much like Indian spices like cumin and chili powder in it. In mid-nineties any food other than Indian food had barely any spices in it; people never heard of cumin powder for sure unlike now where many American dishes also integrate cumin and different types of chili powder in them. This is so good. Then I ate some fajitas and the fish dish. Everything was so good, and flavors were so much similar to Indian food. From that day on I was hooked on Mexican food.

Though oceans apart, Indian and Mexican cuisines share striking similarities. Both celebrate bold spices like cumin and chilies. Rice, beans, and lentils are staples in daily diet. Street food thrives in both cultures, from tacos and tamales to samosas and chaat, creating vibrant food experiences. Most importantly, meals in both traditions are tied to family, festivals, and a shared love of flavor.

Mexican food is now a regular in our household. Tacos are one of the most beloved Mexican dishes around the world, and for good reason, they’re flavorful, customizable, and quick to prepare. This recipe uses fresh vegetables, fish, and fiber-rich beans for a heart-healthy version your whole family will enjoy. Perfect for weeknight dinners or weekend gatherings, these tacos are as nourishing as they are delicious. Here are the recipes for both fish and vegetable tacos which are both low sodium, and heart healthy. If you prefer vegan, then skip the fish. 

Easy Homemade Tacos: A Heart-Healthy Twist

Ingredients (Serves 4)

• 16 small corn tortillas 
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 medium bell pepper, zucchini, and carrot; diced
• 1 cup low sodium (no salt added) black beans (cooked or canned, rinsed and drained)
• 2 fillets of tilapia fish
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• ½ teaspoon smoked paprika or smoked chili or chipotle pepper
• ½ cup fresh tomato salsa (homemade or store-bought)
• Lime wedges for serving

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Instructions

1. Prepare the filling
• Heat olive oil in a skillet over medium heat.
• Add onion, garlic, bell pepper, zucchini, and carrots. Sauté until softened (about 5 minutes).
• Add cumin, chili powder, smoked paprika and/or chipotle pepper. Mix well and cook for another 5 minutes, allowing flavors to blend.
• Make a mix of garlic, cumin and chili powder and rub on both sides of the tilapia fish fillets. This creates a blackened fish which is delicious. I don’t use store bought blackening seasoning which usually has lot of sodium in it. The mix of the above spices creates a healthy flavorful blackening spice.
• In a separate pan put some olive oil and put the fillets of tilapia fish. Cook each side for 5-7 minutes till blackened and you are done.
• Warm the black bean in a microwave for 5 minutes with some garlic, chili and cumin powder. (You can also cook it with the vegetables; I decided to keep it separate).
2. Warm the tortillas
• Heat tortillas on a dry skillet for 30–60 seconds per side until soft and pliable. You can also microwave it by wrapping it in a paper towel for 30 seconds.
3. Assemble the tacos
• For each taco I used two corn tortillas so that they can hold everything together
• First put some black bean on the warm tortillas
• Then spoon the vegetables or fish into them
• Top with the salsa that I made at home with tomatoes, chopped avocadoes and cilantro.
• Squeeze fresh lime juice over each taco before serving.

Left: Salsa, Middle: Vegetables, Right: Cooked Black Beans, and, Top: Blackened Tilapia Fish

"One bite of these tacos, and you’ll see that heart healthy can be absolutely delicious!!"

A Pinch Too Much: How Salt Sneaks Up on Your Blood Pressure

Growing up, grocery shopping with my mom meant not only comparing prices of everyday goods but also hunting for the lowest sodium option. When I was younger, I didn’t know or care too much about exactly why we did this. I knew for some reason lower sodium meant healthier, but for me I was in it for the game. Flipping through nutrition labels, my mom and I shared a rush of victory whenever we found the lowest sodium number.

Once I started medical school, sodium kept popping up, from microscopic cell function to big-picture topics like blood pressure, gut absorption, and kidney function. I won’t get into all the nitty-gritty details, but here are a few quick hits on how the body balances salt and what happens when we overdo it.

Salt vs Sodium

Sodium is a naturally occurring element that shows up all over the planet, usually paired with other elements to form compounds. The most familiar form is salt, made up of 40% sodium and 60% chloride. Health experts recommend keeping sodium intake to 2,300 milligrams a day, which works out to roughly 5.75 grams of salt or about one teaspoon.

What Happens in Our Body with Salt

One of the body’s most important jobs is keeping the concentration of particles like sodium, sugars, and waste products in our fluids at just the right level. This balance is called osmolarity. If it gets too far off, water can rush into cells and cause them to swell or even burst. Since our bodies are about 60% water, even small shifts in this balance can have big consequences.

Effects on the Blood Vessels and the Heart

When we eat salty foods, the sodium gets absorbed into our blood from the intestines. Each bit of sodium increases the osmolarity, so the body pulls in more water to dilute it back to a safe level. That extra water raises our blood volume. While blood vessels are built to handle pressure, they’re incredibly thin in some places, even as thin as one micrometer. Higher blood volume puts extra strain on those delicate walls.

If this happens once in a while, the body can handle it. But when a high-salt diet becomes the norm, the constant extra fluid keeps blood pressure elevated. Over time, the vessel walls respond to the strain by stiffening, which can lead to blockages. The heart also feels the effects. Like a balloon, it stretches in response to being filled with extra blood, which can weaken its walls. To keep up the strength to pump all this blood throughout the body, it thickens those walls: a short-term fix that, over the years, can turn into a harmful cycle leading to heart failure.

Effects on the Kidneys

The kidneys are like two finely tuned coffee filters, working around the clock to keep the body’s balance of fluids, electrolytes, and waste products in check. As blood passes through, the kidneys strain out waste and extra fluid as urine, while holding onto what the body needs. These “filters” also have built-in sensors that detect sodium and water levels. When sodium rises and blood pressure increases, the kidneys flush out the extra salt and fluid to restore balance.

But just like a coffee filter under too much water pressure, the delicate network of microscopic blood vessels inside the kidneys can be damaged if the workload is constantly high. A diet heavy in salt forces the kidneys to filter more fluid at higher pressure, wearing down these fragile vessels over time. As the filters weaken, they can no longer remove sodium and waste as effectively. This can lead to chronic kidney disease, where harmful levels of waste products and other electrolytes can build up in the blood throughout the body.

The Common Culprits

While sprinkling on some table salt to everyday meals does add up, the big sodium hitters are canned and packaged foods. Take a packet of ramen noodles which while a serving size says half a packet, let’s be honest, most people eat the whole thing. That single packet contains two-thirds of the sodium recommended for an entire day.

Avoiding packaged foods completely isn’t always realistic, but there are simple ways to make smarter choices. One easy swap is checking the label for “no salt added” versions. For instance, a regular can of black beans from Kroger has about 1,400 mg of sodium, while the “no sodium added” version has just 35 mg. That’s a huge difference without sacrificing the main ingredient and gives the body far less work to do when balancing salt levels.

Source: American Heart Association (www.heart.org) 

A Moment of Appreciation for Sodium

I know this whole post has focused on how too much salt can harm the body, but there’s a reason we have a recommended daily intake, right? Sodium is actually an essential nutrient, meaning it’s something the body must get from food because it can’t make it on its own.

One of sodium’s most important jobs happens deep inside our cells. The body’s main energy currency, ATP (adenosine triphosphate), is produced through a series of chemical reactions, and a key step in that process involves a sodium pump. This pump moves sodium across cell membranes, creating a chemical gradient that can be used to help make ATP which fuels every microscopic function within the body.

Sodium is also critical for all the nerves that make up our brains and serve as the connection between our brains and the rest of the body. Whether it’s taking a step, lifting an arm, or darting the eyes, every movement starts with sodium rushing into nerve cells. This triggers a chain reaction of electrical signals that travel through the brain and body, telling muscles and organs what to do. Without sodium, these signals couldn’t happen.

The point is, sodium is very important, just in the small amounts the body needs to keep everything running smoothly. The challenge is that high sodium hides in so many of the foods we eat every day. But the good news is that small, consistent choices can add up over time. 

For me, I still play that grocery store game, only now I understand just how much those little victories matter for my health. 💓

Quick and Easy Homemade Italian Marinara Sauce

❤️ Heart-Healthy Benefits of Tomatoes & Marinara Sauce

Tomatoes are more than just the star ingredient in marinara sauce; they’re a nutritional powerhouse for your heart. Packed with lycopene, a potent antioxidant, tomatoes help reduce oxidative stress in the arteries, lowering the risk of plaque buildup and heart disease. Lycopene has also been linked to lower LDL cholesterol and reduced blood pressure, two key factors in cardiovascular health.

Cooking tomatoes, as in a simmered marinara sauce, actually increases the bioavailability of lycopene, meaning your body can absorb more of it compared to raw tomatoes. This makes marinara sauce a delicious way to boost your heart health.

Marinara also delivers vitamin C, potassium, and folate, nutrients that support healthy blood vessels and regulate our heart rhythm. When made with heart-healthy ingredients like extra virgin olive oil and no added salt, marinara becomes even healthier; olive oil’s monounsaturated fats help improve cholesterol profiles, while garlic and herbs can add anti-inflammatory benefits.

In short, a homemade marinara isn’t just a comfort food; it’s a flavorful ally for cardiovascular wellness. And there are so many ways to eat it; with whole-grain pasta, vegetables, healthy vegan or low fat meatballs, ravioli, gnocchi, and so on...

In our household marinara sauce is a regular favorite addition to our menu. Many years ago I used to buy jarred marinara sauce, but that has so much sodium and other stuff that I had to stop using them when I started my health issues. I learned how to make marinara sauce from scratch, and it is actually quite easy and quick and tastes much better than most of the jar sauces.

Here is a recipe of my homemade marinara sauce that we all love.

Quick & Easy Homemade Marinara Sauce

Servings: ~4 cups
Prep Time: 5 minutes
Cook Time: 25–30 minutes

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 medium onion, finely chopped
• 3–4 cloves garlic, minced
• 2 cans (28 oz each) whole or crushed "no salt added" tomatoes
• 1 teaspoon dried oregano
• ½ teaspoon dried basil (optional, for extra depth)
• ¼ teaspoon red pepper flakes (optional, for heat, I always add in mine)
• ½ teaspoon black pepper
• ½ cup fresh basil leaves, torn or chopped from my summer garden

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Instructions

1. Sauté Aromatics
   Heat olive oil in a large saucepan over medium heat. Add onion and cook 4–5 minutes, until softened and translucent. Stir in garlic and cook 30 seconds, until fragrant.

2. Add Tomatoes & Spices
   Add canned tomatoes with their juices. If you are using whole tomatoes, crush them with a spoon. Stir in oregano, dried basil (if using), red pepper flakes, and black pepper.

3. Simmer
   Bring to a gentle boil, then reduce heat and simmer uncovered for 20–25 minutes, stirring occasionally, until thickened and flavors meld.
4. Finish with Fresh Basil
   Remove from heat, stir in fresh basil, and adjust seasoning to taste.

 

5. Serve over whole-grain pasta, roasted vegetables, or as a base for other dishes. Store leftovers in the fridge for up to 5 days. I sometimes make big batch of it and freeze for few months and it still tastes great. 

I hope your family enjoys every bite of this delicious, heart-healthy sauce just like ours does!

Story of Amazing Heart Healthy Lentils

Growing up in India I ate lentil soup (Dal) every day. There was not one type of lentil but many different varieties: masoor dal (red lentil), green moong, yellow moong, yellow split pea (chana dal), and so on. There were so many ways to cook them from simple dal soup to moong dal with melon (lauki), chana dal with whole garam masala (cumin, cardamom, etc.) and coconut, etc.

One thing I did not realize till I came to US that lentils are prevalent globally. There are many Mediterranean recipes that use lentils including lentil stews, from delicious Lebanese red lentil soup (Shorbat Adas) to mujaddara, Italian lentil stew with tomatoes (Zuppa di Lenticchie), Ethiopian lentil stews (Misir Wot), and so on.

Archaeologists have found evidence of lentil cultivation as far back as 8,000–9,000 years ago in the Fertile Crescent, an area covering parts of modern day Turkey, Syria, and Iraq. Lentils were among the first crops domesticated by humans, prized for their long shelf life, easy cooking, and rich nutrition.

As trade routes expanded, lentils traveled far beyond their birthplace. In India, they became the heart of countless dishes, from comforting dals to spicy curries. In the Mediterranean, lentil stews were staples for ancient Greeks and Romans. Across the Middle East, they’ve long been paired with rice, herbs, and caramelized onions in dishes like mujaddara. Even in Europe, countries like France and Italy have cherished their own varieties, such as the delicate Puy lentils or hearty lenticchie soups.

Below is a list of different lentils across the world.

Type & Color	Example Names	Flavor & Texture	Cooking Time	Uses	Heart Healthy Note
Brown 🟤	Brown Lentils, Masoor Dal (whole)	Mild, earthy; soft but holds shape	20–30 min	Soups, stews, veggie burgers	High in soluble fiber to help lower LDL cholesterol.
Green 🟢	Green Lentils, French Puy Lentils	Peppery, firm	25–35 min	Salads, side dishes	Packed with potassium and magnesium to help maintain healthy blood pressure.
Red 🔴	Red Lentils, Split Masoor Dal	Sweet, nutty; mushy	15–20 min	Indian dal, soups, Ethiopian Misir Wot	Quick cooking and rich in folate, which supports heart and vascular health.
Yellow 🟡	Moong Dal, Toor Dal, Split Yellow Lentils	Mild, creamy when cooked	15–25 min	Indian dals, curries	Excellent plant protein source without saturated fat, supporting overall heart health.
Black ⚫	Beluga Lentils	Rich, earthy; holds shape	20–25 min	Salads, grain bowls	Contain high levels of antioxidants that may reduce inflammation linked to heart disease.
Specialty 🌰	Pardina, Chana Dal	Nutty, firm	Pardina: 25–30 min; Chana Dal: 40–50 min	Mediterranean stews, Indian dal, pilafs	Nutrient dense with iron and B vitamins that help maintain healthy circulation.

Lentils are a heart healthy powerhouse, rich in soluble fiber that helps lower LDL (“bad”) cholesterol and stabilize blood sugar. They’re an excellent plant based (vegan) protein source, virtually fat free, and packed with potassium, folate, and magnesium; nutrients that support healthy blood pressure and reduce cardiovascular risk (heart disease). Regularly eating lentils is linked to improved cholesterol and better overall heart function.

We go to a Nepalese restaurant close to us called "Base Camp" and recently we had their lentil soup which was a slightly different version of the Indian lentil soup. 

I made it at home and it was delicious. 

Below is the recipe for this quick and easy lentil soup. 

Nepalese Lentil Soup (Dal) Recipe

Ingredients:

• 1 cup red lentils (masoor dal) or yellow lentils (moong dal)
• 4 cups water
• 1 medium onion, finely chopped
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, minced
• 1-2 green chilies, chopped (optional, adjust to taste)
• 1 tsp turmeric powder
• 1 tsp cumin seeds
• 1 tsp garam masala or coriander powder
• 1 tbsp of olive oil

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Instructions:

1. In a small pan, heat olive oil over medium heat. Add cumin seeds. Let them splutter.

2. Add chopped onions and sauté until golden brown.

3. Add minced garlic, ginger, and green chilies. Sauté for another 2 minutes.

4. Add chopped tomatoes and cook until soft and oil starts to separate (5-7 minutes).

5. Add the red lentils and cook for 20 minutes. This is my faster and use of less pots/pans trick. Rather than boiling separately and then cooking with spices in another pan, I just cook it in the same pan and it tastes just as good.

6. Stir in garam masala or coriander powder and cook for a minute. 

Please check out my other lentil stew recipe;

https://heartnflavor.blogspot.com/2025/07/beans-beans-and-more-beans-if-you-love.html