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Fiber for Healthy Heart
Last Updated : Jul 28,2018
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
Choose a breakfast containing high fibre cereals like bulgur wheat, oats, Apples, Green Peas etc.
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.
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.
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.
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.
Make Fibre-Rich pulses like moong, rajma, matki a part of your daily diet. Sprouting the pulses adds on to their fibre content.
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
Low Fat Dairy Products for Healthy Heart
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
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.
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!
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.
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
You can also try other diabetic-friendly dry snacks like Non-Fried Besan Chakli
and Baked Nachni Chivda
Gavarfali ki Sukhi Subzi is a lip-smacking dry subzi 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.
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
, or you can sprinkle some of it over snacks like uttapa
to give a tongue-tickling flavour.
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