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Healthy Heart Foods, list of best Grains Cereals
Last Updated : Sep 08,2017
The foods you eat influence your lives, your health, your activity and your energy. As is obvious, your eating habits by far contribute immensely to your fitness. You need to eat a good diet to maintain the health of your heart. Let us make a “Heart Healthy” diet, a part of your daily routine by eating right and reduce cardiovascular disease risks and prevent further progression in those with existing heart disease.
This group includes Wheat
, Ragi (Nachni)
, Broken Wheat (Dalia)
etc. that form the staple food in most of our households. You can enjoy all these nutritious basic foods in your regular meals as these foods abound in the many vitamins and minerals that your body needs for maintenance of healthy cells. For example, whole wheat is a better option as compared to maida and semolina. Thus avoid it in any form like white bread, burger, pizza etc.
It is wiser to eat grains with their bran (outer covering of cereals), as bran is a rich source of fibre, which helps to increase the blood HDL levels in the body. Hence wheat bran or wheat germ would be a healthy addition in your cooking especially soups.
See the table below for other healthy cereal choice.
The “Heart-healthy” Cereal & Grain switch…Increase your Fibre and Nutrient Intake
|Instead of ||Use this
|Maida and semolina ||Whole wheat, oats, barley, buckwheat etc.
|Polished white rice ||Brown rice
|White Bread ||Whole wheat bread
|Cream, butter and sugar laden biscuits ||low fat, whole wheat biscuits
|Noodles made with plain flour (maida) ||Whole wheat noodles and rice noodles
|Deep fried puris and tortilla chips ||Baked puris and tortilla chips
|Buttered and salted popcorn ||Fat free unsalted popcorn
Include 6 to 8 servings of this group in your daily diet.
One serving of cereal is any one of the following
|1 slice of whole wheat bread ||(20 to 25 gm)
|2 phulkas ||(30 gm)
|1 chapati ||(25 gm)
|1 paratha ||(25 gm)
| ½ cup of any cooked pasta ||(60 to 80 gm)
Other articles you will find interesting related to a Heart and Cholesterol.
Legumes Foods for a Healthy Heart
Low Fat Dairy Products for Healthy Heart
Heart Healthy Fruits
Healthy Heart Vegetables
Which fats are good for healthy heart?
Fiber for Healthy Heart
Reduce Sugar and Salt for a Healthy Heart
Are All Beverages Healthy for Heart
Healthy Heart Foods, List Of Best Grains Cereals
It is so easy to cook healthy these days because the supermarket shelves are loaded with healthy ingredients, and it kind of motivates you to make the right choices!
In this quick and easy recipe, we show you how to make tasty Quinoa Dosa. Made with a batter that blends quinoa and wheat flour with urad, these dosas are very tasty and have an amazing mouth-feel too.
The batter requires no fermentation, so you can make this dosa at any time, although you must provide an hour’s time for the urad to soak before grinding it.
Instead of the usual rice dosas, enjoy these healthy Quinoa Dosas for breakfast, with sambhar
Try other dosa recipes like Dosa
or Rava Dosa
If you're bored of the regular breakfast dishes, try this new healthy recipe made using jowar. Jowar is a nutritious cereal with plenty of protein, iron and fibre. The vegetables improve its vitamin A, fibre, folic acid and iron. This vegetable porridge accompanied by a fruit is sure to keep you satiated till lunch and prevent you from bingeing on unhealthy mid-morning snacks like biscuits, nuts,chips etc.
Although the original idli itself is quite nutritious, this innovative version is even more wholesome and filling. Oats idli replaces rice with oats, to help reduce the fat content and keep cholesterol levels in check. You can also add some boiled veggies to the batter to enhance the fibre content further. These idlis can be prepared any time, since the batter does not require to be fermented. However, this also means that the idlis will not rise when cooked, so don’t worry when you see a flat outcome. Enjoy these idlis fresh and hot with green chutney and sambhar.
Taste, texture and nutrition – these Nutritious Lehsuni Methi Rotis gives you the best of everything. This is a soft and fluffy whole wheat flour roti with the strong flavour of garlic and the characteristic aroma and taste of methi.
There is absolutely no maida used, and so you get a good amount of fibre from the whole wheat flour. Dry yeast gives the roti its awesome texture, and if you have it fresh and hot off the tava you don’t need any ghee or butter for cooking or brushing.
Enjoy these low cholesterol rotis with your favourite subzi
An unusual but extremely nutritious roti made with a combination of ragi and wheat flours reinforced with low carbohydrate radish and its greens. The sharp and slightly bitter taste of the radish greens adds great value to the Radish Nachni Roti, further enhanced with sesame and roasted cumin seeds, which although added in small quantities impart a wonderful, lingering flavour and taunting aroma to the rotis. Remember to serve these rotis immediately for best texture; after a while it could become slightly stiff and not as enjoyable as when fresh!
Spring is a wonderful season, for it brings us rare treats such as green garlic! Green garlic has a milder flavour compared to dried ones, and this makes it appealing to even those who are not very fond of garlic. We have made use of this wonderful ingredient to make delicious multi-grain rotis, which are healthy, satiating and mouth-wateringly tasty.
Garlic is an anti-hypertensive food, rich in compounds that prevent the thickening of blood and clogging of blood vessels. To add to this goodness, we have also used fibre-rich flours like jowar and bajra to make the Garlic Roti a superb food for those with High Blood Pressure
. When fresh garlic is not in season, used finely-chopped regular garlic or garlic paste.
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 traditional Bengali
favourite, Nimki is usually made with a dough of refined flour and deep-fried in oil. Here, we have turned it into a healthy but irresistibly tasty treat by using a dough of bajra and whole wheat flour, excitingly flavoured with crushed seeds and green chilli paste.
What’s more, we have even avoided deep-frying by cooking it on a tava with minimal oil. Those on a low-salt diet can go for this delicious Bajra Nimki, because the use of spices gives this Bengali Snack an irresistible flavour that effectively covers up the reduction in salt. Stock up a batch of this Bajra Nimki in an airtight container
to enjoy with tea
With humble origins as a simple, homely breakfast in South India, the uttappa has now become famous all over the world, because it lends itself to so much innovation. Here is yet another variant, made with whole bajra and its flour. Vegetables like carrots and onions lend a nice crunch to this sumptuous dish, while coriander, lemon juice, etc., team up to perk up the flavour and aroma. Serve the Bajra, Carrot and Onion Uttapa fresh off the tava with healthy green chutney.
Broken Wheat Upma, as the name suggests is a nutrient-rich wheat based upma. While the broken wheat brings in loads of dietary fibre and energy, carrot and green peas bring along a wealth of nutrients, especially vitamin A.
The veggies also add crunch to an otherwise soft upma. You may also add other veggies of your choice to make it more colourful and tasty.
You can also try other recipes using broken wheat like Broken Wheat, Oats and Apple Porridge
and Broken Wheat Salad with Chick Peas and Roasted Pepper
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