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 Fiber for Healthy Heart

  Last Updated : Oct 26,2018

FIBRE for a Healthy Heart

To put it simply, fibre is the complex carbohydrate present in foods, which is not digestible by our body. However, it forms an essential part of our daily diet, as it has more than one function contributing to a healthy living style.

A High Fiber diet satiates you for a longer time and helps to prevent raised blood cholesterol and triglyceride levels, thus defending your body against risks to heart disease. Considering these benefits of fibre, you should include 15 to 25 grams of fibre in your daily diet.

Top 7 ways to increase Fibre for a Healthy Heart

  7 Ways to increase Fiber intake for a Healthy Heart
1. Choose a breakfast containing high fibre cereals like bulgur wheat, oats, Apples, Green Peas etc.
2. Snack on fruits like Orange, Grapefruit, Peaches etc. in between meals as their high fibre content will satiate you for longer hours and help to control the blood cholesterol levels too.
3. Have plenty of vegetables, especially raw vegetables in the form of salads and raitas. Do not peel vegetables and fruits like Cucumber, Carrots, Chickoo. Apples etc. as their peels are edible and much of the fibre lies just beneath the peels. Do remember to wash them thoroughly though, or scrape the peels slightly before eating.
4. Choose whole-wheat flour chapatis, Brown Bread, whole-wheat noodles as compared to refined flour products like white bread, pastas, biscuits etc. as bran (outer covering of wheat which abounds in fibre) is lost with the processing of these foods.
5. Try to use the bran of cereals like wheat, oats and rice in your regular meals. Adding 1 tablespoon of bran in the chapati dough or in the vegetable dishes will provide plenty of fibre. Bran is also a good thickening agent and can add low calorie bulk to soups, gravies etc. Bran is easily available at most health food stores and larger grocery stores.
6. Make Fibre-Rich pulses like moong, rajma, matki a part of your daily diet. Sprouting the pulses adds on to their fibre content.
7. Add healthy seeds like flax seeds or sunflower seeds daily to your diet which do wonders for your heart as they abound in Omega 3 Fatty Acids.

Other articles you will find interesting related to a Heart and Cholesterol.
Healthy Heart Foods, list of best Grains Cereals
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Heart Healthy Fruits
Healthy Heart Vegetables
Which fats are good for healthy heart?
Reduce Sugar and Salt for a Healthy Heart
Are All Beverages Healthy for Heart

fiber for healthy heart

 by Tarla Dalal
Rice is usually a no-no for diabetics because it causes a quick rise in blood sugar levels. To counter the effect of high glycemic index white rice, replace it with high fibre brown rice and toss in some fibre-rich vegetables along with diabetic-friendly ingredients like garlic and fenugreek to create a hearty rice delicacy which is best enjoyed in moderation.
Here is a chatpata roti, with a homely texture and tongue-tickling taste that are sure to steal your heart. The Oats Flax Seeds Roti features an absolutely healthy mix of ingredients, especially beneficial for those with high blood pressure because the beta glucagon in oats helps to keep both blood pressure and blood cholesterol under check. This definitely contributes to maintaining a healthy heart! The sprinkling of flax seeds atop the roti not only makes it look attractive but brings in its share of nutrition too, apart from improving the mouth-feel with its exciting crunch. You can also try other low-salt recipes like the Green Peas Soup and Creamy Green Salad .
A creative way to include nutritious veggies into your diet, the Broccoli, Spinach and Zucchini Stir-Fry is a treat for your taste buds, with a burst of colours and herby flavours. The combination of vegetables like broccoli, spinach and zucchini with other crunchy delights like cabbage and capsicum tremendously increases the vitamin A and folic acid content of this recipe, while also offering a range of textures to relish.
 by Tarla Dalal
A thoughtful mélange of moong sprouts and veggies, this dish is not just easy to put together but also a real culinary and visual treat! When you are bored of eating plain moong sprouts, turn to this delicacy. Moong sprouts contain a horde of nutrients like protein, iron, calcium , zinc, B vitamins, magnesium, phosphorus and potassium too. With no flour other than 2 tbsp of besan added in these pancakes for binding, the overall carb content is within limits. These pancakes thus easily fit into the diet of weight-watchers and diabetics both. With good amounts of fibre being contributed, those with heart disease can also enjoy them. Well, the recipe makes use of greens like spinach and methi, as they are most commonly consumed. However you can even unusual greens like cauliflower greens, amaranth leaves etc. These in fact have considerable amounts of iron, necessary to build your haemoglobin levels. Want to try more healthy snacks? Check out the recipe of Mixed Dal Chillas and Oven Baked Pumpkin Fries. Enjoy how to make Sprouts Pancakes recipe with detailed step by step photos and video below.
 by Tarla Dalal
Here is a very appealing salad of veggies and fruits in a creamy, curd-based mustard dressing. Apples and grapes combine beautifully with capsicum, lettuce and celery to make a colourful and crunchy salad, which is perked up further by a tongue-tickling, honey-laced dressing. Waldorf Salad traditionally has walnuts, and you can add it if you wish, but we have avoided it to keep the calories low. We have also replaced mayonnaise with thick curds, to get an equally tasty but low-fat dressing, so that you can enjoy the goodness of the fibre, vitamin C and protein that you get from this tasty Waldorf Salad without a being burdened by additional calories.
 by Tarla Dalal
Life can be tough without comforting khichdi to keep you company! One of the homeliest of meals, khichdi is satiating and soothing to the palate. Here’s an innovative twist, we have used fibre-rich barley to make this khichdi. A good replacement for rice, barley combines very well with moong dal and mild spices to create a comfort food that keeps you satiated for a long time due to its high fibre content. Apart from curbing cholesterol, barley also helps control weight gain. To this effect, we have also avoided ghee and used heart-friendly olive oil instead. Have this easy-to-make Barley and Moong Dal Khichdi with a bowl of low-fat curds, to make a light but wholesome One Dish Meals .
There are some who vow by crackers, while there are others who find them dull. However, there is no divided opinion on this brilliant combination of Ragi and Oats Crackers with Cucumber Dip. These light and wholesome crackers served with a refreshing curd-based dip make a great mid-afternoon snack. You can prepare and store a batch of the crackers in an airtight container to relish with a cup of tea or your favourite dip any time you want. However, make this peppy mint-flavoured cucumber dip just before serving to enjoy the best consistency. This calcium-rich, energy-giving snack is a great pick for diabetics too. You can also try other diabetic-friendly dry snacks like Non-Fried Besan Chakli and Baked Nachni Chivda .
 by Tarla Dalal
gavarfali ki sukhi sabzi recipe | gavar ki sabzi | cluster beans Indian vegetable | dry gavarfali sabzi | healthy gavarfali sabzi | with 17 amazing pictures. gavarfali ki sukhi sabzi is a lip-smacking dry sabzi that combines beautifully with phulkas fresh off the tava! The benefits of fibre-rich cluster beans are enhanced by the introduction of flavour-imparting garlic, which also keeps blood sugar and cholesterol levels under control. Gavarfali ki sukhi sabzi is basically from Rajasthan but this is not the tradional Rajasthani gavarfali sabzi as we have made it healthier by making variations in the recipe. To make gavarfali ki sukhi sabzi, clean and wash gavarfali. Unlike french beans, cluster beans take a long time to cook so they are steamed or pressure cooked but with this recipe we have cooked it in a pan so choose tender cluster beans as the mature one's are hard. Chop them into 1" pieces. Further, heat the oil in a broad non-stick pan and add the cumin seeds. When the seeds crackle, add the onions you can also add potatoes and tomatoes, garlic paste and turmeric powder and sauté on a medium flame for 2 minutes. Add the cluster beans, salt and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Add the coriander-cumin seeds powder and chilli powder and mix well. Cover with a lid and again cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve cluster beans Indian vegetable hot. Do not ever over cook gavarfali or else they will turn flavourless. This gavar ki sabzi is made with minimum of ingredients that are easily available in each and every Indian household. My mother had taught me this healthy gavarfali sabzi when I was learning as it is a supremely basic dish and can be cooked once in a week for any meal. As the sabzi is dry, you can easily carry it with you in your lunch box or can pack it for your kids tiffin box. Gavrafali is one of the vegetables that provide umpteen amounts of fiber. This sabzi lends 4.1 g of fiber per serving which is 16% of your day’s requirement. Fiber has many key roles to play in our body. The most common one is to keep us free of constipation by helping in easy bowel movements. Fiber helps maintain normal blood circulation too. It helps to prevent clots in the arteries, which carry blood to the heart, and thus prevents heart disease. Good healthy heart sabzi and low cholesterol sabzi. Enjoy gavarfali ki sukhi sabzi | gavar ki sabzi | gavarfali sabzi | dry gavarfali sabzi | Indian diabetic gavarfali sabzi with detailed step by step recipe photo and video.
 by Tarla Dalal
Juicy pink grapefruit and crunchy green apple are a pretty sight to behold, more so when speckled with chopped walnuts. Their flavours too complement each other beautifully, making this a salad you will really enjoy snacking on. The best part is that this tasty combo is also rich in fibre, which helps curb blood sugar and cholesterol. Plus, walnuts are also known to be one of the most heart-friendly ingredients, rich in omega 3 fatty acids and vitamin E, which avoid blood clot and maintain healthy arteries. So, enjoy exquisite taste and good health with the Grapefruit and Green Apple Salad.
Dry chutney powder, usually made with dals and red chillies, just got healthier in this all-new avtar. The traditional South Indian recipe has been tweaked to incorporate flax seeds instead of dals. Some cumin seeds have also been added to the formula to make it tastier! With loads of fibre and nutrients, this healthy version of malgapodi is a wise addition to your diet. You can mix the Flaxseeds Dry Chutney with til oil and serve as an accompaniment for idlis and dosas , or you can sprinkle some of it over snacks like uttapa to give a tongue-tickling flavour.
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