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Healthy Heart recipes


Last Updated : Apr 17,2024



स्वस्थ हार्ट रेसिपी | हेल्दी हार्ट रेसिपी - हिन्दी में पढ़ें (Healthy Heart recipes in Hindi)

Healthy Heart Recipes, Indian Healthy Heart Recipes

Healthy heart recipes. What everybody tells you - lifestyle, exercise and diet are the keys to fighting heart diseases. What few people tell you - how to modify your diet to achieve it. What nobody tells you - tasty Healthy Heart Recipes to actually implement this! If you are looking to kick start a heart-healthy lifestyle, then this section is just perfect for you, packed with healthy heart recipes full of heart-friendly ingredients, made with smart cooking methods, using minimal fat and lots of whole grains.

Bajra Gajar Palak Paratha, Gluten Free RecipeBajra Gajar Palak Paratha, Gluten Free Recipe

Read at the bottom of the article on 5 basic reasons why we have heart issues in India.Firstly it is very important to know heart health supportive ingredients so that you can include them in your regular diet.

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Foods that support Heart Health

Avoid junk food and follow simple basic home cooked food. Stay away from refined vegetable oils. Given below are some helathy Indian food options to have for a healthy heart. 

Sr.No Ingredients Active Compound
1. Dark green leafy vegetables Vitamin E, Beta-carotene, Flavonols,
2. Whole Grains Fibre, Phytonutrients
3. Soya Proteins Isoflavones – Genistein and Daidzein
4. Beans Soluble fibre, Phytosterols, Magnesium, Potassium, Copper and Folate
5. Garlic Allyl Sulphur Compounds - Allicin and Ajoene
6. Nuts – Walnuts and Almonds Omega-3 fats, Oleic acid, Magnesium and Copper.
7. Flaxseeds Omega-3 fats, Soluble fibre
8. Yoghurt and milk Probiotics, Casein and Calcium
9. Green tea Polyphenols – Flavonols (Catechins)
10. Apple, Guava Fibre – Pectin
11. Oats Fibre – Beta glucan
12. Turmeric Curcumin
13. Methi seeds Diosgenin and Titogenin
14. Yellow-orange colored vegetables and fruits Beta-carotene, Vitamin C

Oats Mutter Dosa ( Fibre Rich Recipe )

Oats Mutter Dosa ( Fibre Rich Recipe )

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Foods that need to be avoided for a healthy heart.

You need to change the way you eat and avoid packaged food from retail stores and most of it is processed. Wrong foods eaten lead to the inflammation of the arteries of your heart. Blockages in the arteries Blockages lead to heart attack and that is so easy to fix as simple as eating healthy.

Broccoli BrothBroccoli Broth

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Sr.No

Ingredients
1. Full fat dairy products
2. Butter
3. Margarine
4. Cheese and Mayonnaise
5. Biscuits and Bakery Products
6. Processed Foods
7. Alcohol
8. Carbonated Beverages
9. Deep Fried Foods
10. Sweets and Desserts
11. Egg yolk
12. Refined carbohydrates

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Healthy Heart Recipes with Whole Grains

Whole Grain Broccoli and Pinenut SaladWhole Grain Broccoli and Pinenut Salad

To live a healthy life style you need to eat the right foods. Let’s start with eating whole grains like Jowar, Bajra, Oats and Barley. Full details are found on List of Best Grains and Cereals for Healthy Heart.

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Then you can choose the correct Legumes for a Healthy Heart. Choose from Moong, Rajma, Toovar Dal etc as these are rich in protein and help control the cholesterol levels.

Rajma Cucumber and Carrot SaladRajma Cucumber and Carrot Salad

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Combining cereals and legumes will not only make the recipe tasty but also will increase the nutritive value of it. Barley and Moong Dal Khichdi and Oats Idli are two perfect examples of how you can include this combination.

Barley and Moong Dal KhichdiBarley and Moong Dal Khichdi

Low Fat Indian Healthy Heart Recipes

Opt for low fat options like Low Fat Paneer, Low Fat Milk and Low Fat Curds as they are far healthier than the full fat version for those with Heart issues. Here is the logic for Low Fat Dairy Products Eat High Fibre Foods for a Healthy Heart Fruits like Apples, Oranges, Peaches etc.

Low Fat Chaas Recipe , Indian Low Fat ButtermilkLow Fat Chaas Recipe , Indian Low Fat Buttermilk

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Eat Green Healthy Heart Vegetables like Broccoli, Spinach, Kale as they are low in Calories and high in Fibre.

Palak, Kale and Apple JuicePalak, Kale and Apple Juice

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You can try our low fat recipes like Sprouts Dhokla and Dal Pandoli which are yummilicious steamed snacks with the goodness of green leafy vegetables. Soya Methi Garlic Naan is a unique recipe yet tasty, naans are often loaded with fat but this one is low in fat.

High Fibre Healthy Heart Recipes

Start your day with fibre rich breakfast like Quinoa Veg Upma, a healthy alternative to rava upma. Masala Karela where karela is combined with cauliflower and it beautifully masks the bitter taste of karela making it palatable even for kids. Chick Pea Mushroom and Barley Salad has an exciting texture and flavour, being fibre rich and also contains heart healthy ingredients like kabuli chana and barley.

Masala KarelaMasala Karela

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Have Bhaja Moong Dal Shobji Diye with Jowar Pyaz Ki Roti to make your meal charged with fibre. Read our article on Fiber for Healthy Heart to get a clearer picture on what all to include in your diet to make it fibre rich.

Bhaja Moong Dal Shobji DiyeBhaja Moong Dal Shobji Diye

What causes your heart to not work correctly?

There are 5 basic reasons why we have heart issues.

1. Belly fat : The more belly fat you have, the higher the risk of a heart attack. This shows wrong food habits, bad quality vegetable oil, sugar, maida, cornflour excess etc create this problem. High blood pressure in a major problem for your heart and also uncontrolled diabetes. Your diabetes is not solved by just popping pills. You need to change the way you eat.

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Wrong foods eaten lead to the inflammation of the arteries of your heart. Blockages in the arteries Blockages lead to heart attack and that is so easy to fix as simple as eating healthy. Remove inflammation in your body. 

Vegetable Oats PancakeVegetable Oats Pancake

2. Eating processed foods : Avoid junk food and follow simple basic home cooked food. Stay away from refined vegetable oils. Opt for unfrefined oils like olive oil, coconut oil. You could also have cold pressed peanut oil in your cooking as that is available in India.  

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Eat a healthy pyaz wali bhindi sabzi instead of going for a deep fried option. Also remember to wash your hands before you eat as they can carry infections. Your hands have opened doors, pressed lift buttons etc where others with infection may have touched them before. Thats how a virus can spread. 

Pyaz Wali Bhindi for Weight Loss, Diabetics, Heart

Pyaz Wali Bhindi for Weight Loss, Diabetics, Heart

3. Always be active and get your exercises in : Yes, want a healthy heart then put in the effort. Even if you have a one hour workout and you are sitting for the next 9 hours, then your one hour workout is almost useless.  Inactivity, sedentary lifestyle or sitting too long is the number one cause of inflammation and poor blood circulation in your system.

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Your heart needs two things, the right nutrients (eating wisely) and oxygen and both these are carried by your blood circulation. Blood circulation happens with movement. If your are in your office, then try and sit on a stool without a back rest and that will make you use your core and fire up your body. That is why we find new age workers wanting to stand at times the whole day while working at their desk. 

Fatless Maa ki DalFatless Maa ki Dal

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Blood circulation is at its lowest when we are sitting or sedentary. 2 hours of watching TV may reduce heart healthy by 13% to 15% says Harvard study. There is a way to watch TV. Get up from your TV or pause and walk around or even better do some basic exrecises while watching TV.

Italian Style Tossed SaladItalian Style Tossed Salad

If you had an active day then nothing will happen by watching TV for 2 hours. 

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4. Smoking and Stress : The two s's. Common senses is stay away from your puff. Regarding stress, more stress makes more cortisol which creates more inflammation. That swells your arteries over time and leasds to a heart attack. Sort your stress out. 

Low Fat Carrot Halwa, Healthy Gajar Halwa

Low Fat Carrot Halwa, Healthy Gajar Halwa

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5. Lack of sleep : Your body needs 8 hours sleep. Sleep depravation and inflammation are linked with one another. If you are sleep deprived, then you are compromising your heart health. Stress is also a big issue for heart attack. More stress makes more cortisol which creates more inflammation. 

Sprouts KadhiSprouts Kadhi

From breakfast to dinner (and snacks in between) your entire day can be with healthy heart recipes. 

Barley IdliBarley Idli

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Enjoy our healthy heart articles below.

Healthy Heart Accompaniments (20 recipes)

Healthy Heart Breakfast (25 recipes)

Healthy Heart Dals & Kadhis (31 recipes)

Healthy Heart Desserts (17 recipes)

Healthy Heart Drinks Beverages (19 recipes)

Healthy Heart International Recipes (26 recipes)

Healthy Heart Rice, Khichdi and Biryani (25 recipes)

Healthy Heart Rotis & Parathas (33 recipes)

Healthy Heart Salads Raitas (58 recipes)

Healthy Heart Soups (25 recipes)

Healthy Heart Starters Snacks (60 recipes)

Healthy Heart Subzis (40 recipes)


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Buckwheat Sprouts Khichdi, Kutto Moong Dal Sprouts Khichdi
Recipe# 33261
29 Jul 23

  This recipe has an associated video
 by Tarla Dalal
buckwheat sprouts khichdi recipe | kutto moong dal sprouts khichdi | healthy kutto no daro sprouts and dal khichdi | with 35 amazing images. buckwheat sprouts khichdi recipe |
Bulgar Wheat Salad with Vegetables
Recipe# 5560
08 Jan 22

  This recipe has an associated video
 
by Tarla Dalal
bulgar wheat salad recipe | bulgar wheat salad with vegetables | healthy Indian dalia salad with curd dressing | with 28 amazing images. bulgar wheat salad recipe | bulg ....
Bulgur Wheat Pulao, Low Salt Recipe
Recipe# 42661
31 Dec 18

 
 by Tarla Dalal
No reviews
This yummy pulao is so tasty that you won’t feel the absence of rice in it! Made of nutritious bulgur wheat, teamed up with a horde of veggies, this pulao is pleasantly-spiced and has a nice mouth-feel too. Bulgur wheat, also known as broken wheat, is loaded with
Butter Bean Soup
Recipe# 3271
04 Nov 23

  This recipe has an associated video
 by Tarla Dalal
butter bean soup recipe | butter bean vegetable soup | vaal soup | healthy field beans Indian soup | with 25 amazing images. butter bean soup is a simple an ....
Cabbage and Onion Roti, Low Salt Recipe
Recipe# 42013
30 Nov 18

 
 by Tarla Dalal
Simple, common ingredients are put together to make a delectable roti that fits perfectly into a blood pressure friendly menu. The crazy crunch of cabbages and onions, together with the spiky flavours of garlic and green chillies make this Cabbage and Onion Roti a drool worthy one. Apart fro ....
Cabbage and Spinach Salad, Healthy Carrot Spinach Salad
Recipe# 40486
29 Dec 21

  This recipe has an associated video
 by Tarla Dalal
cabbage and spinach salad recipe | Indian cabbage, carrot and spinach with garlic | zero oil healthy salad | with 22 amazing images. cabbage and spinach salad recipe | I ....
Cabbage Jowar Muthias
Recipe# 3554
04 Aug 21

 
 by Tarla Dalal
cabbage muhtia recipe | Gujarati cabbage jowar muthia | healthy kobi jowar muthia | kobi na muthiya | with 22 amazing images. cabbage muhtia is a
Cabbage Pulao
Recipe# 5585
31 Aug 23

 
 by Tarla Dalal
cabbage pulao recipe | spicy patta gobi pulao | healthy Indian cabbage rice | with 30 amazing images. cabbage pulao is a hearty and satisfying dish that is popular in South India. Enjoy how ....
Calcium Rich Carrot Spinach and Tomato Juice
Recipe# 6230
02 Aug 22

 
 by Tarla Dalal
carrot spinach and tomato juice recipe | calcium rich juice | Indian carrot tomato detox juice | with 17 amazing images. carrot spinach and tomato juice recipe | calcium ....
Carrot and Cabbage High Fibre Chutney Open Toast
Recipe# 39219
21 Feb 23

  This recipe has an associated video
 by Tarla Dalal
Carrot and cabbage are a wonderful combination due to their contrasting colours, which look good against each other. Here is a sumptuous sandwich made with this super duo supplemented with a tasty high fibre chutney. The veggies and whole wheat bread, all fibre rich, make sure you feel satiated and ....
Carrot and Moong Dal Soup, Gajar Soup with Moong Dal
Recipe# 5539
11 Apr 23

  This recipe has an associated video
 by Tarla Dalal
carrot and moong dal soup recipe | carrot vegetable moong dal soup | healthy Indian gajar soup with moong dal | with 34 amazing images. carrot and moong dal soup recipe |
Carrot Coriander Juice
Recipe# 5531
18 Apr 23

 
 by Tarla Dalal
carrot coriander juice for detox | carrot coriander juice for healthy heart | how to make carrot juice for healthy skin | carrot juice for cancer | with 4 amazing images.
Carrot Cucumber and Rajma Salad in Mint Dressing
Recipe# 4639
10 Jan 23

  This recipe has an associated video
 by Tarla Dalal
carrot cucumber and rajma Salad in mint dressing recipe | vegetable salad with mint and lemon dressing | healthy weight loss vegetable salad | healthy Indian salad recipe for weight loss | wit ....
Carrot Garlic Chutney ( Diabetic Recipe)
Recipe# 3513
15 Dec 22

 
 by Tarla Dalal
Carrots, garlic, chilli powder and lemon juice are combined to make a tasty accompaniment for rotis, parathas or a spread for sandwiches. Carrots are rich in fibre and vitamin a and the garlic is good to control the sugar and cholesterol levels in the blood. This chutney can be stored if refrigerate ....
Carrot Methi Subzi ( Delicious Diabetic Recipe)
Recipe# 3503
13 Feb 24

  This recipe has an associated video
 by Tarla Dalal
gajar methi sabzi recipe | sabzi for diabetes | carrot and fenugreek vegetable Indian style | healthy carrot methi sabzi | with 14 amazing images. gajar methi sabzi rec ....
Carrot Spinach and Parsley Vegetabe Juice
Recipe# 6224
19 Aug 22

  This recipe has an associated video
 by Tarla Dalal
carrot, spinach and parsley juice recipe | Indian carrot parsley juice | spinach carrot celery juice for detox | with 18 amazing images. carrot, spinach and parsley juice recipe |
Carrot, Cabbage, Pineapple and Paneer with Low Cal Thousand Island Dressing
Recipe# 22251
04 Mar 16

 
 by Tarla Dalal
No reviews
Traditionally, the thousand island dressing calls for oil. I have modified and made it low cal by using low fat curds, vegetables, chilli sauce and tomato sauce. I am sure you will not miss the original dressing, as its healthier version tastes the same. To relish it the most, pour the chilled dress ....
Cauliflower and Bajra Roti, Bajra Gobi Paratha
Recipe# 22219
12 Feb 24

 
 by Tarla Dalal
cauliflower and bajra roti recipe | bajra gobi paratha | healthy veg paratha with spring onions | with 30 amazing images. cauliflower and bajra roti recipe | bajra gobi ....
Cauliflower Methi Roti, Healthy Gobi Methi Jowar Paratha
Recipe# 5285
15 Dec 21

  This recipe has an associated video
 by Tarla Dalal
cauliflower methi roti recipe | healthy gobi methi jowar paratha | cauliflower coriander paratha | with 29 amazing images. cauliflower methi roti recipe | healthy gobi m ....
Celery Garlic Toast ( Delicious Diabetes Recipe)
Recipe# 3524
11 Sep 19

  This recipe has an associated video
 by Tarla Dalal
A delicious starter made with low-fat butter, celery and garlic ground together to make an aromatic spread. Both celery and garlic are beneficial for diabetics. I have chosen celery for this recipe as it is very low in carbohydrates and is a storehouse of vitamin A, vitamin C and iron (which is requ ....
Chana Dal with Cucumber, Healthy Chana Dal Sabzi
Recipe# 4781
15 Jun 21

  This recipe has an associated video
 by Tarla Dalal
No reviews
chana dal with cucumber recipe | cucumber chana dal subzi | healthy chana dal sabzi | khira aur chana dal ki sabji | with 28 amazing images. chana dal with cucumber reci ....
Chana Paneer
Recipe# 22320
12 Oct 22

 
 by Tarla Dalal
chana paneer recipe | chole paneer | chole paneer masala | chana masala with paneer | with 36 amazing images. One of my personal favorites!! chole paneer masala h ....
Chatpata Chawli and Fruit Salad
Recipe# 39382
02 Dec 20

 
 
by Tarla Dalal
This salad is an all-rounder, with ample nutrients and a balanced blend of flavours and textures too. Chawli and fruits bring in a good dose of fibre, while the wheat germ garnish further adds to the fibre quotient. Fibre is very essential to the body as it helps clean the system, aids weight loss a ....
Chawli French Beans and Carrot Soup
Recipe# 2956
27 Oct 23

 
 by Tarla Dalal
chawli French beans and carrot soup recipe | cowpeas vegetable soup | healthy black eyed bean veg soup | with 25 amazing images. chawli French beans and carrot soup is a delicious and nutri ....
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Healthy Heart
5
 on 18 Dec 20 11:13 PM


Good and useful blog for heart patients. The food items mentioned in here can certainly help them in reducing the chances of a heart attack in future. Thanks for Sharing
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Tarla Dalal    Thank you for your feedback. Please keep reviewing articles and recipes you like.
Reply
21 Dec 20 08:23 PM
Healthy Heart
5
 on 07 Jan 19 05:41 PM


You can try our low-fat recipes like Sprouts Dhokla and Dal Pandoli which are yummilicious steamed snacks wif the goodness of green leafy vegetables. Soya Methi Garlic Naan is a unique recipe yet tasty,
| Hide Replies
Tarla Dalal    Thank you for your kind words. We loved your suggestions.
Reply
08 Jan 19 09:27 AM