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           Healthy Indian Recipes >

          Healthy Heart recipes

          Last Updated : Oct 21,2020

          ???????? ????? ??????? - ?????? ??? ????? (Healthy Heart recipes in Hindi)
          ?????? ????? ?????? ?????? - ??????? ??? ????? (Healthy Heart recipes in Gujarati)

          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


          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:

          Fresh Garlic Chutney
          Recipe# 22267
          19 Oct 20

           by Tarla Dalal
          This chutney is usually is made using dry coconut, which is high in saturated (bad) fat. I made this healthier, low fat version by completely avoiding the use of coconut. This chutney tastes equally tasty and zings up the flavour of snacks may it be Oil- Fre ....
          Oats, Coconut Milk, Peanut Butter Healthy Smoothie
          Recipe# 42329
          15 Oct 20

           by Tarla Dalal
          When you bring together the right ingredients in the right way, you can achieve your nutritional goals in a very, very tasty way! Here, for example, we have made a smoothie with health-packed ingredients like oats, coconut milk and peanut butter. This luscious and tasty smoothie is great for kid ....
          Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
          Recipe# 22444

           by Tarla Dalal
          spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
          Paneer Tamatar Paratha
          Recipe# 32997

           by Tarla Dalal
          paneer tamatar paratha recipe | healthy tomato paneer paratha | stuffed tomato paratha | paneer tamatar paratha is an interesting variation of the paneer paratha with the zest and tang of t ....
          Spinach and Bean Sprouts Salad in Creamy Celery Dressing
          Recipe# 22239
          13 Oct 20

           by Tarla Dalal
          Toss up a tongue-tickling salad of bean sprouts, spinach and veggies, laced with a creamy celery dressing made with low-fat curds. Contrasting shades of carrot and greens in an off-white background make the Spinach and Bean Sprouts Salad in Creamy Celery Dressing a delight to behold, while the tangy ....
          How To Make Karela Juice, Bitter Gourd Juice for Diabetes
          Recipe# 42323
          13 Oct 20

           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 ....
          Oven Baked Pumpkin Fries, Healthy Snack
          Recipe# 42327
          08 Oct 20

           by Tarla Dalal
          Health-conscious people are always on the lookout for tasty but healthy snacks, which will keep them off junk food! Baked veggies are really trendy snacks that classify as super healthy. You will be amazed by how easy and tasty the Oven Baked Pumpkin Fries are. Just slice the pumpkin into finger ....
          Turmeric with Black Pepper for Anti-inflammation
          Recipe# 42772
          08 Oct 20

           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 ....
          Bajra and Cauliflower Roti
          Recipe# 22219
          05 Oct 20

          by Tarla Dalal
          Don't settle for bland bajra rotis! Feast on these delicious Bajra and Cauliflower Rotis instead. The grated garlic and spring onions really rev up the flavour of these rotis. Ensure that you roll the rotis immediately once the dough is kneaded; else it may turn soft and pose a problem while rol ....
          Rotla ( Gujarati Recipe), Bajra Na Rotla Recipe
          Recipe# 629
          19 Feb 20

            This recipe has an associated video
           by Tarla Dalal
          rotla recipe | bajra rotla | Gujarati style bajra rotla | healthy pearl millet roti | with amazing 17 images. rotla also called bajra rotla
          Chana Dal and Cabbage Tikki
          Recipe# 38028
          03 Oct 20

            This recipe has an associated video
          by Tarla Dalal
          Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tav ....
          Tahini Dip, Lebanese Tahini Sauce
          Recipe# 22575
          16 Oct 20

            This recipe has an associated video
          by Tarla Dalal
          tahini dip recipe | tahini sauce | how to make tahini | tahini yoghurt dip | with 17 amazing images. tahini dip recipe | tahini sauce | ....
          Pyaz Wali Bhindi for Weight Loss, Diabetics, Heart
          Recipe# 5571
          01 Oct 20

           by Tarla Dalal
          healthy pyaz wali bhindi | pyaz wali bhindi recipe | okra onion sabzi | Punjabi pyaz wali bhindi | with amazing 15 images. healthy pyaz wali bhindi is a perfect l ....
          Carrot Cucumber and Rajma Salad in Mint Dressing
          Recipe# 4639
          01 Oct 20

            This recipe has an associated video
           by Tarla Dalal
          carrot cucumber and rajma Salad in mint dressing recipe | vegetable salad with mint and lemon dressing | healthy weight loss vegetable salad | healthy Indian salad recipe for weight loss | wit ....
          Oat and Raisin Cookies ( Healthy Heart and Low Cholesterol Recipe)
          Recipe# 5548
          30 Sep 20

            This recipe has an associated video
           by Tarla Dalal
          Oats are a great substitute for low-fibre maida and raisins are the least fat containing dry fruits, making these cookies healthy and tasty. Raisins also lend their sweetness to the cookies, reducing the required sugar content. These cookies can be enjoyed by people with heart related diseases in mo ....
          Multi Flour Chakli, Baked Snack Recipe
          Recipe# 41963
          12 May 20

           by Tarla Dalal
          Chakli is a jar snack that evokes pleasant memories of vacations spent with cousins at grandma’s place raiding the many snack jars in the pantry! Over time, many of us have almost given up on these simple pleasures due to health concerns. Here is a healthy baked version of your favourite munchie ....
          Paneer Tikka Kathi Rolls
          Recipe# 3559
          23 Sep 20

          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 ....
          Gajar Fansi
          Recipe# 22216
          22 Sep 20

           by Tarla Dalal
          Carrot, a storehouse of vitamin A, combines beautifully with French beans in this simple subzi. Peanuts are used in minor quantities to not only add crunch but also vitamin B3 to this subzi, making it delectable and nutritious.
          Vitamin Khichdi ( Protein Rich Recipe )
          Recipe# 35066
          23 Sep 20

            This recipe has an associated video
           by Tarla Dalal
          This dish is one meal but multi-nutrient! it is packed with vitamins and proteins that are found in abundance in paneer, moong sprouts and dalia. The veggies, masala and curd ensure that you have a delicious, and healthy meal.
          Whole Wheat Pasta in Low Calorie White Sauce
          Recipe# 5589
          04 Sep 20

            This recipe has an associated video
           by Tarla Dalal
          Satiating and delicious, the Whole Wheat Pasta in Low Calorie White Sauce is an exciting meal in a bowl. Full of veggies and whole wheat pasta, this dish is a power-packed and fibre-filled treat that helps reduce bad cholesterol. The colourful veggi ....
          Spicy Stir Fried Baby Corn
          Recipe# 3521
          02 Sep 20

          by Tarla Dalal
          Stir frying is a very popular method of cooking food that originated in China. It is a nutritious and convenient way of cooking as it makes use of minimal oil. The short cooking time makes the vegetables more succulent and preserves their texture and natural flavours while preventing the loss o ....
          Moong Dal and Spinach Idli
          Recipe# 38991
          29 Sep 20

            This recipe has an associated video
          by Tarla Dalal
          Eliminating rice reduces the calorie count of these spinach idlis, making them suitable for diabetics as well. The same moong dal batter can also be used to make healthy pankis and pancakes.
          Low Calorie Spinach Soup
          Recipe# 4057
          24 Aug 20

            This recipe has an associated video
          by Tarla Dalal
          low calorie spinach soup | low cal healthy palak soup | quick Indian spinach soup with low fat milk | with 17 amazing images You will thoroughly enjoy this nutrient-dense, easy-to-prepare low calo ....
          Moong Sprouts and Spring Onion Tikki
          Recipe# 40712
          15 Sep 20

           by Tarla Dalal
          Everybody yearns for a treat once in a while! Here is a perfectly enjoyable snack, made keeping diabetic norms in mind. These scrumptious Moong Sprouts and Spring Onion Tikkis are made with fibre and iron-rich moong sprouts bound together by oats flour, which contains betaglucan, a unique type of so ....
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          Healthy Heart
           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.
          08 Jan 19 09:27 AM