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 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.
||Dark green leafy vegetables
||Vitamin E, Beta-carotene, Flavonols,
||Isoflavones – Genistein and Daidzein
||Soluble fibre, Phytosterols, Magnesium, Potassium, Copper and Folate
||Allyl Sulphur Compounds - Allicin and Ajoene
||Nuts – Walnuts and Almonds
||Omega-3 fats, Oleic acid, Magnesium and Copper.
||Omega-3 fats, Soluble fibre
||Yoghurt and milk
||Probiotics, Casein and Calcium
||Polyphenols – Flavonols (Catechins)
||Fibre – Pectin
||Fibre – Beta glucan
||Diosgenin and Titogenin
||Yellow-orange colored vegetables and fruits
||Beta-carotene, Vitamin C
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.
||Full fat dairy products
||Cheese and Mayonnaise
||Biscuits and Bakery Products
||Deep Fried Foods
||Sweets and Desserts
Healthy Heart Recipes with Whole Grains
Whole 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 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 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 Buttermilk
Eat Green Healthy Heart Vegetables like Broccoli, Spinach, Kale as they are low in Calories and high in Fibre.
Palak, 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.
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 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 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
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 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 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
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.
From breakfast to dinner (and snacks in between) your entire day can be with healthy heart recipes.
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)