Healthy Heart Indian Rice Recipes | Biryani, Khichdi Recipes | Vegetarian rice recipes for a healthy heart | 

healthy heart vegetarian rice recipes. Being highly processed and rich in carbohydrates, rice is usually avoided by those with heart problems. However, for most people, a meal never seems complete without rice. Worry not! Here is a collection of sumptuous rice, biryani and khichdi recipes made using urad dal, moong dal, masoor dal, oats, quinoa, kabuli chana, barley, brown rice, which can be comfortably enjoyed in limited quantities.

Not only that, these delectable recipes are loaded with veggies to boost the fibre, which helps to keep cholesterol in check. There are also some satiating variants made using heart-friendly cereals like buckwheat, oats and whole wheat. Go ahead and explore this section to discover your favourite dishes in a heart-friendly version.

Oats Khichdi

Examples of beans used in  for a healthy heart in  Indian  Rice, Khichdi and Biryani 

Here are some examples of beans that are excellent for heart health due to their high fiber content, plant-based protein, and essential nutrients like magnesium and potassium:

1. Black Beans: Rich in antioxidants, magnesium, and fiber, black beans help lower blood pressure and improve cholesterol levels.

2. Rajma (Kidney Beans): High in fiber and potassium, these beans support healthy blood pressure and cholesterol management.

3. Kabuli chana : (Chickpeas, Garbanzo Beans): Great for reducing LDL cholesterol levels and providing heart-friendly nutrients like magnesium and potassium.

4. Lentils: masoor dal, moong dal, urad dal )Packed with fiber, folate, and magnesium, lentils improve arterial health and reduce the risk of cardiovascular disease.

5. Haricot Beans, Navy Beans: These beans are high in fiber, which helps regulate blood sugar and lower cholesterol.

6. Pinto Beans: Rich in fiber and antioxidants, they help reduce inflammation and improve heart health.

7. Soybeans: Containing isoflavones and omega-3 fatty acids, soybeans support heart health by lowering bad cholesterol.

8. Adzuki Beans: High in potassium and folate, they help regulate blood pressure and reduce the risk of heart disease.

9. Cannellini Beans (White Kidney Beans): High in soluble fiber, they help lower cholesterol levels and improve overall heart health.

10. Edamame (Young Soybeans): A good source of plant protein and fiber, edamame helps reduce cholesterol and supports arterial health. 

Incorporating a variety of these beans into your diet can enhance heart health and overall well-being!

Healthy Heart Vegetarian Khichdi Recipes

Are you bored of eating the same old khichdi? If you want to make your khichdi exciting then try your hands on Gehun ki Bikaneri Khichdi a masaledaar khichdi which is sure to excite your taste buds. Get more innovative in cooking by adding a variety of vegetables in your khichdi just like our Buckwheat Moong and Vegetable Khichdi, adding buckwheat and fibre rich vegetables decreases the glycemic index of the recipe which is required for healthy heart.

Buckwheat, Moong and Vegetable Khichdi

Load your khichdi with proteins by adding high quality protein ingredients like curds and paneer. Vitamin Khichdi is one such recipe which has both curds and paneer both of which make it protein packed. It is also a good source of magnesium which is a mineral required for proper functioning of the heart muscles.

Vitamin Khichdi ( Protein Rich Recipe )

A simply, wholesome, flavourful creation made of fibre-rich bulgur wheat, veggies and moong dal, the Fada ni Khichdi is a wonderfully tasty way to keep cholesterol levels under check. Those wishing to lower cholesterol or control their weight can switch from rice to broken wheat as it is rich in fibre. 

Fada ni Khichdi

 

Healthy Heart Rice Recipes, Pulao Recipes

When beans are sprouted there is increase in its digestibility and the nutrient content is also enhanced, thus making it a must have in your daily diet. Sprouts Pulao can be had safely by persons who suffer from flatulence, the only thing that needs to be kept in mind is that the sprouting is done properly and you are good to go. Everyone is fascinated by colorful food and green colour is the most soothing to our eyes.

Sprouts Pulao ( Low Cal)

Try this Green Peas and Mint Pulao, a recipe with minimal spices and low in cholesterol. The green colour will soothe your eyes while minty taste gives pleasure to your taste buds. Give a treat of fibre to your tummy with this Cabbage Pulao which has a south indian flavour and the chana dal in it adds on to the protein value, the quantity of rice compared to cabbage is low to make it healthier and fibre rich.

Cabbage Pulao

Healthy Heart Rice Recipes, Biryani Recipes

Who said veg biryanis do not taste good? I’m sure whoever must have said has not tried our recipe for Paneer Mutter Biryani which tastes just heavenly with the vegetarians meat Paneer, it is loaded with calcium and good quality protein.

Paneer Mutter Biryani

Combining beans with cereals increases the protein quality of the recipe and you can do this by making Kabuli Chana Biryani which is sure to tickle your taste buds along with providing heart health benefits as it is rich in fibre and low in cholesterol.

Kabuli Chana Biryani

You may have heard of masoor pulao but did you ever try making biryani with it? Masoor Biryani is prepared using brown rice and masoor dal which not only makes it fibre rich but also amazingly tasty, use minimal ghee/oil to make it heart friendly.

Do try our other rice recipes Brown Rice Risotto like, Chick Pea and Mint Rice and many more from the section below…

Chick Pea and Mint Rice

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. 

Bajra Khichdi

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.

healthy sama vegetable pulao recipe | vegetable sama pulao for chronic kidney disease | vegetable sama recipe |  It is made with sama rice, a type of millet that is low in phosphorus and potassium, two minerals that can build up in the blood of people with CKD.

healthy sama vegetable pulao recipe | vegetable sama pulao for chronic kidney disease | vegetable sama recipe

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. 

Corn Palak Pulao

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.  

Barley and Moong Dal Khichdi

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. 

Bajra, Whole Moong and Green Pea Khichdi

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. 

Bulgur Wheat and Paneer Pulao

Happy Cooking!!!

Enjoy our healthy heart rice recipes other healthy heart recipes 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 Rotis & Parathas (33 recipes)
Healthy Heart Salads Raitas (58 recipes)
Healthy Heart Soups (25 recipes)
Healthy Heart Starters Snacks (60 recipes)
Healthy Heart Subzis (41 recipes)