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Healthy Indian Recipes > Senior Citizen > Senior Citizen Healthy Heart, Low Cholesterol
61 Senior Citizen Healthy Heart, Low Cholesterol Recipes
Last Updated : 17 November, 2024
Table of Content
Healthy Senior Citizen Heart Recipes, Veg Low Cholesterol Recipes
Healthy Senior Citizen Heart Recipes, Veg Low Cholesterol Recipes. Eating heart healthy foods is the key to avoiding heart disease, heart attacks and stroke especially at old age when metabolism slows down. Conditions such as obesity, high blood pressure and high cholesterol levels can increase your chances of having heart issues. Therefore, it is important to consume foods that are heart protective.
These are the heart protective foods that should be consumed during every meal.
Include whole grains for healthy heart and low cholesterol for senior citizens
Include whole grains or healthy flours like oats, jowar, quinoa in your daily diet and avoid the processed plain flour (maida) and semolina. These provide the necessary fiber to keep bad cholesterol in check. We suggest a bajra roti, jowar roti, radish nachni roti recipe or basic ragi roti recipe.
Radish Nachni Roti
Include a variety of fruits and vegetables per day. They are rich in fiber and antioxidants that help keep your heart healthy. They also contain low amount of calories, cholesterol, fat and sodium. Try our Methi Leaves Sambhar and Masala Karela for a healthy dose of fiber.
Methi Leaves Sambhar
Include nuts and falxseeds in snior citizens diet for healthy heart
Don’t forget to consume a handful of walnuts, hemp seeds, sunflower seeds or flaxseeds in a day as they contain high amount of Omega 3 fatty acid which decreases inflammation in the body.
Try Date and Walnut Balls which is a great recipes containing walnuts. Flax Seeds with Curd and Honey and Flaxseeds Dry Chutney are great recipes containing flaxseeds which can be had during any meal.
Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness
Consider consuming the whole fruit instead of fruit juice as this lowers the fiber amount. Consume apples, pears, guava etc. unpeeled.
Instead of sprinkling salt, try using herbs such as basil, oregano, thyme, cilantro to give it an extra boost of flavour. You can also add tamarind pulp or tamarind juice to add the required amount of sourness. Try this tip out and we promise that you won’t miss your salt. Make bread an occasional treat and always opt for whole wheat bread. Try our recipe Whole Wheat Bread.
Whole Wheat Bread, Whole Wheat Bread Loaf Using Instant Dry Yeast
weight loss Indian dessert for senior citizens
bajra ladoo recipe | kuler ladoo | instant no cook bajra atta ladoo | Indian millet flour laddu | with 21 amazing images. Indian millet flour laddu is a quick healthy dessert. We recommend 1 Indian millet flour laddu as a serving size for women with PCOS, weight watchers and heart patients.
Foods to avoid for senior citizens healthy heart
Avoid having baked goods such as cakes, puffs, croissants as these contain high amount of fat and are primarily made out of maida, cream, margarine and butter.
Limit intake of animal products such as whole fat milk, butter and cheese as these contain saturated fats that may clog blood vessels.
Avoid processed foods as these contain high amount of sodium and are pre-fried therefore contain high amount of fat.
Vegetable oils such as coconut oil and palm oil contain high amount of saturated fat. Instead, choose oils such as olive oil, canola oil and rice bran oil.
Grilled Baingan in Olive Oil and Sea Salt , Grilled Eggplant
Use less amount of fat for cooking. Try roasting, baking or steaming food instead of deep frying. Consume less than 1 tsp of salt or 2300 mg of sodium per day by reducing amount of salt while cooking and by consuming foods that already contain salt such as pickles, papads, ready-made soups, French fries, burgers, etc
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