Sabzi recipes for a  Healthy Heart, Indian Vegetables, Curry for a healthy heart

healthy heart sabzi recipes | Indian Vegetables, Curry for a healthy heart |  Read this article if you have high cholesterol, heart issues, blockages in the heart, had stents or baloons inserted in your heart. 

Whether your staple is rice or rotis, whichever part of the country you are from, you will agree with one thing -- subzis have their own special place in any Indian meal! Being a daily affair, it becomes very important to make subzis healthy and nutritious, to suit the needs of a healthy heart.

This section will show you ways to make a range of nutritious, low-calorie and appetizing subzis using a variety of heart-friendly ingredients and cooking methods, which will satisfy your taste buds and your nutrient requirements. These recipes highlight the use of ingredients like colourful veggies, sprouts and low-fat paneer prepared using apt cooking methods, to help you stay fit forever.

5 important points to make sabzi's for a healthy heart. as we want to reduce fat intake follow the suggested points below.

1. sabzi sould be low in calories
2. use a mix of vegetables which have a low glycemic index
3. use low fat ingredients like low fat paneer instead of full fat paneer
4. avoid potatoes which will shoot up your blood sugar levels
5. use sprouts

Healthy Heart Green Leafy Vegetables

Try this classic recipe of Methi Moong Dal Subzi prepared using less oil, rich in Fibre and Calcium which support better heart health.

moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi

Sprouted Kabuli Chana and Palak is a perfect combination of ingredients that will top up your Protein, Fibre, Vitamin A, Vitamin C, Thiamine, Folic Acid, Calcium, Magnesium and Phosphorus levels. So much to ask for in a single recipe!

sprouted kabuli chana and palak sabzi recipe | chickpeas spinach vegetable | chickpea vegetable curry

Another recipe with similar ingredients is Chana-Palak here the Kabuli chana is not sprouted. Although the main ingredients are similar but they taste absolutely different from one another.

chana palak recipe | chana palak masala | healthy heart palak chole sabzi

Healthy Heart  Paneer Recipes

Paneer Palak Koftas in Makhani Gravy is a unique recipe where pumpkin along with tomato is used for preparing the gravy while avoiding the addition of fat like butter or cream. Also the koftas are steamed instead of deep fried.

Hariyali Mutter is a nice green subzi prepared using green peas and paneer, loaded with protein, fibre, calcium and vitamin A that supports heart health.

Ever thought about combining pulses with paneer? Chana Paneer is another innovative recipe rich in heart friendly nutrients like Thiamine, Calcium, Magnesium and Phosphorus.

chana paneer recipe | chole paneer | chole paneer masala | chana masala with paneer

Healthy Heart  Dry Sabzi

Enjoy this simple Gavarfali ki Sukhi Subzi with your favourite phulka or roti. The fibre rich cluster beans taste is improved by heart friendly garlic known for its heart health benefits.

gavarfali ki sukhi sabzi recipe | gavar ki sabzi | cluster beans Indian vegetable | dry gawar sabzi | healthy gavarfali sabzi

Masala Karela is another dry subzi great for heart health ofcourse because it contains bitter gourd but also cauliflower that has many health benefits. Pyazwale Mutter even though it’s a low calorie subzi, it is a really good source of protein and fibre. The tomatoes in it will add antioxidant lycopene which has a heart protective effect.

masala karela recipe | karela masala | karela masala sabzi | dry bitter gourd sabzi

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. 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.

capsicum paneer sabzi recipe | dry tomato capsicum paneer sabzi | Thiamine rich healthy sabzi

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.

 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.

healthy pyaz wali bhindi | pyaz wali bhindi recipe | okra onion sabzi | Punjabi pyaz wali bhindi

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.

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. 

peru vegetable sabzi recipe | healthy peru nu shaak | amrud sabji

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

spinach mushroom sabzi recipe | palak mushroom curry | healthy palak vegetable sabzi

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. 

Cabbage and Cucumber Dry Sabzi

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.

green peas masala recipe | restaurant style green peas masala curry | quick dhaba style matar masala

Enjoy our healthy heart subzis and  healthy heart recipes article below. 

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Healthy Heart Desserts (17 recipes)
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