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Healthy Heart recipes


Last Updated : Apr 24,2022



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.

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 )


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

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

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.

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

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

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

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

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.

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.  

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.

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

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. 

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

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

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)


Show only recipe names containing:
  



Ginger Cinnamon Tea
Recipe# 41753
24 Jun 22

 
 by Tarla Dalal
ginger cinnamon tea recipe | healthy ginger tea for cold | detox ginger cinnamon tea | immune booster ginger cinnamon honey tea | with 13 amazing images. ginger cinnamon ....
Paneer Tikka Kathi Rolls
Recipe# 3559
14 Jun 22

 
 
by Tarla Dalal
These rolls are a healthy version of frankies and make a complete meal by themselves. The chapatis have been made with whole wheat flour which is a good source of iron and fibre as compared to the usual plain flour (maida) rotis. The paneer and vegetable filling enriches these rolls with essential ....
Indian Oats Pancake with Jowar
Recipe# 5529
14 Jun 22

  This recipe has an associated video
 
by Tarla Dalal
Indian oats pancake with jowar recipe | jowar oats pancake | healthy jowar and oats pancake for breakfast | how to make oats jowar pancakes at home | with 16 amazing images.
Bajra Roti
Recipe# 3892
14 Jun 22

  This recipe has an associated video
 by Tarla Dalal
bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | with amazing 16 photos Though bajra is grown only in certain ....
Broccoli Broth, Healthy Clear Broccoli Carrot Soup
Recipe# 4623
14 Jun 22

 
 by Tarla Dalal
broccoli broth | healthy veg clear broccoli carrot soup | veg broccoli carrot broth | with 12 amazing images. This Indian Broccoli Broth recipe shows you how to make a soothing
Baked Palak Methi Puris
Recipe# 5663
30 May 22

 
 
by Tarla Dalal
baked palak methi puri recipe | healthy palak methi puri for weight loss | baked methi palak puri | with amazing 19 images. baked palak methi puri recipe is for weight watching and a heal ....
Carrot and Moong Dal Soup, Gajar Soup with Moong Dal
Recipe# 5539
23 May 22

  This recipe has an associated video
 by Tarla Dalal
carrot and moong dal soup recipe | | healthy Indian gajar soup with moong dal | with 34 amazing images. carrot and moong dal soup recipe |
Orange Tabbouleh, Healthy Orange Tabbouleh
Recipe# 3461
23 May 22

 
 by Tarla Dalal
Bulgur (which is often referred to as broken wheat or dalia) is the healthiest form of wheat available. The most important nutrient retained by this cereal form is fibre, that makes it a low glycemic index food and helps to prevent a quick rise in blood sugar levels. In contrast, wheat products like ....
Turmeric with Black Pepper for Anti-inflammation
Recipe# 42772
14 Jun 22

 
 by Tarla Dalal
turmeric with black pepper recipe | haldi and black pepper with ghee/olive oil | turmeric with black pepper for anti inflammation | with 5 amazing images. turmeric with black pepper recipe ....
Oats Vegetable Khichdi, Healthy Oats Khichdi for Weight Loss
Recipe# 22327
19 May 22

  This recipe has an associated video
 by Tarla Dalal
oats vegetable khichdi recipe | oats vegetable dal khichdi | healthy oats vegetable khichdi for weight loss | with 25 amazing images. oats vegetable khichdi recipe | oat ....
Karela Muthia, Bitter Gourd Steamed Dumpling
Recipe# 3511
18 May 22

  This recipe has an associated video
 by Tarla Dalal
karela muthia recipe | Indian bitter gourd steamed dumpling | healthy diabetic snack recipe | with 31 amazing images. karela muthia recipe | Indian bitter gourd steamed ....
Masale Wali Turai, Turai ki Sabzi
Recipe# 6434
13 May 22

 
 
by Tarla Dalal
masale wali turai recipe | turai ki sabzi | healthy turai ki bhaji | ridge gourd vegetable | with 23 amazing images. Perked up with peppy tomato pulp and a variety of spice powders,
Green Peas and Mint Pulao
Recipe# 5295
02 May 22

  This recipe has an associated video
 
by Tarla Dalal
A thoughtful blend of minimal but well-matched ingredients like mint, peas and brown rice together with flavour boosters like green chillies, onions and garlic, results in a delectable Green Peas and Mint Pulao that throws you into a tizzy. Brown rice and green peas are rich in fibre, which binds an ....
Anti Cholesterol Shake
Recipe# 6222
30 Apr 22

 
 by Tarla Dalal
A combination of orange, papaya and banana blended together to make a filling drink that beats cholesterol! This unusual combination of fruits is rich in potassium, vitamin C and fibre. Banana is an excellent source of potassium, the deficiency of which is associated with the change in the normal ....
How To Make Karela Juice, Bitter Gourd Juice for Diabetes
Recipe# 42323
21 Apr 22

 
 by Tarla Dalal
karela juice recipe for diabetics | bitter gourd juice for weight loss, blood pressure, glowing skin | healthy karela juice | with 10 amazing images. Karela Juice is a boon for those with d ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
29 Mar 22

  This recipe has an associated video
 by Tarla Dalal
multiseed mukhwas | multi seed mukhwas | 4 seed healthy mukhwas | how to make multiseed mukhwas | with 13 amazing images. Multiseed mukhwas is a mouth-freshener w ....
Lettuce and Cauliflower Soup
Recipe# 39641
03 Mar 22

 
 
by Tarla Dalal
Lettuce is an unexplored treasure! Not many know that it is a very good source of iron. Here is a creamy soup of lettuce thickened using finely chopped cauliflower, which not only imparts a creamy texture but also balances the flavour of lettuce well. The use of cauliflower also does away with the u ....
Low Fat Curds
Recipe# 3962
21 Feb 22

  This recipe has an associated video
 by Tarla Dalal
low fat curd recipe | Indian low fat yogurt recipe | low fat curd for diabetics, heart, weight loss and acidity | with 18 amazing images. Indian low fat yogurt recipe is easy to make. All y ....
Garlic Vegetable Soup (  Healthy Heart)
Recipe# 5535
23 Feb 22

  This recipe has an associated video
 by Tarla Dalal
garlic vegetable soup recipe | easy healthy clear vegetable soup | mix vegetable garlic soup | mix vegetable soup for weight loss | with 12 amazing images. garlic veget ....
Rajma Brown Rice, Low Salt Recipe
Recipe# 42032
01 Feb 22

 
 
by Tarla Dalal
rajma brown rice recipe | low salt rajma chawal | healthy rajma pulao | instant one pot Indian rajma brown rice | rajma brown rice recipe | lo ....
Quick Vegetable Broth Soup, Healthy Clear Indian Soup
Recipe# 4617
08 Feb 22

 
 by Tarla Dalal
quick vegetable broth soup recipe | healthy clear Indian soup | mixed veg clear soup | with 24 amazing images. Quick Vegetable Broth provides lots of energy and nutrients while also being very soothing and pleasa ....
Moong Dal Dosa, Healthy Pregnancy Recipe
Recipe# 2933
23 Dec 21

 
 by Tarla Dalal
The cereal and pulse combination makes this recipe a good source of quality protein. These thin, crisp dosas made of moong dal and rice make a terrific breakfast especially during your fir ....
Apple and Walnut Kheer
Recipe# 38919
03 May 22

 
 by Tarla Dalal
Unpeeled apple that is rich in fibre and walnuts that are rich in omega-3 fatty acids strengthen the heart, so the apple and walnut kheer can be enjoyed as an occasional treat even by those with heart problems. The recipe is made healthier by using low-fat milk to reduce the calorie-scare! What is m ....
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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