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 Healthy Heart Vegetables

  Last Updated : Sep 09,2017






Vegetables – considered as the powerhouse of fibre, vitamins, minerals and antioxidants are available in a variety of colours. It’s just about adding a new colour to our diet daily by way of these veggies. A diet low in vegetables can substantially increase the risk of heart disease, hence this is a food group which cannot be compromised on.

Includes at least one green leafy vegetable daily. They are low on calorie and fat count and high in fibre. The also contain nutrients like magnesium, phosphorus, folic acid etc. which are beneficial for the functioning of heart. Other veggies like Vitamin A rich tomatoes and carrots and Vitamin C rich Cabbage, Capsicum, Cauliflower etc. work towards removing the free radicals from our body. These free radicals are usually caused due to stress and pollution and excess of free radicals in the body destroys our immune system and affect cell health and is one of the cause of many diseases including heart diseases.

Choose them wisely and cook them wisely – is the go veggie slogan!!

Avoid the starchy ones like potato, suran (yam), kand (purple yam) and sweet potato and opt for the remaining lot as per your liking. By saying instead of starchy vegetables, we don’t mean to completely avoid them. Make them an occasionally used ingredient in your cooking and watch the way you cook them. For example, you can have a potato treat once in a while, but do not fry it. The calories and fat coming from fried potatoes is the actual culprit.

When it comes to vegetables for healthy heart, a meal is said to be incomplete without the use of onion and garlic. The sulphur compound in them act as anticoagulant which helps to decrease the cholesterol levels in the blood thus preventing clot formation. Hence health experts strongly advice to make raw onion and garlic a part of your daily diet. If you are fussy about eating them raw, due to bad breath, cook them with your regular food. However ensure not to overcook them as too much heating leads to loss of sulphur compounds which in reality aid in building a healthy heart. Other top heart friendly vegetables are Broccoli, Asparagus, Capsicum, tomatoes, cluster beans, Spinach, cauliflower greens etc.
Cook up a quick subzi, toss and pack a salad to carry to work, whip up a soup, roll up a roti or try out some innovative snacks using veggies – but ensure to make up for 5 to 6 servings of this food group daily.

Top 10 Vegetables List for a healthy heart
1. Bell Peppers
2. Carrots
3. Tomatoes
4. Broccoli
5. Spinach (Palak)
6. Kale
7. Onions
8. Garlic
9. Squash
10. Potatoes

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
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 Vegetables List

1.  
 by Tarla Dalal
The Carrot Onion Soup is a hearty soup made with a unique combination of ingredients. What is so new about combining carrot and onions? Look a little further to discover that this lovely soup also features apples, which brings about a beautiful balance in both flavour and texture. Milk adds a dimension of richness to this awesome soup, while a seasoning of dried herbs gives it an aesthetic flavour. This zero-oil treat also gives you loads of protein and calcium from milk, and fibre and vitamin A from the carrot and apples. Start your meal with this hearty soup followed by Paneer Shavarma Wrap and Brown Rice Risotto .
2.  
 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.
3.  
 by Tarla Dalal
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!
 
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4.  
 by Tarla Dalal
Cold soups can be refreshing and appetizing at the same time, especially when garnished generously with perky mint and tantalizing pepper powder. This Cold Cucumber Soup is conveniently low-cal and low-fat, yet filled with the goodness of water-rich cucumber and crunchy capsicum. Low-fat milk and low-fat curds provide the necessary base for this soup, striking a proper balance between lightness and lusciousness!
5.  
 by Tarla Dalal
This hearty curd preparation is filled with colour, flavour and nutritional goodness. The low fat curds provide the much needed essential nutrients like calcium and protein. Serve chilled to relish all the flavours.
6.  
 by Tarla Dalal
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.
7.  
 by Tarla Dalal
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.
Carrots are one of the richest sources of carotenoids after fruits like mangoes and papaya. Fenugreek too is high in antioxidants, vitamin a and c. A great recipe that boosts immunity, eat this often for a stronger you. Tastes delicious when served hot with phulkas and curd.
9.  
 by Tarla Dalal
Normally tikkis are made by binding assorted ingredients with mashed potatoes. Here, however, we have used low calorie cauliflower with fibre-rich oats for that purpose! Two unusual ingredients, combined with colourful veggies results in a top-class tikki that will enthral you. The vegetables add to the fibre, vitamin and antioxidant content of this snack, while the mint and coriander pool in Vitamin C apart from imparting a tantalizing aroma and flavour to the Cauliflower and Oats Tikki. This delightful snack is cooked on a tava with minimal oil to reduce the nutrient loss and calorie count.
Spinach and chana dal complement each other perfectly in this aromatic dish which is an excellent source of protein, iron, vitamin A and calcium. Try this dal with steamed brown rice or rotis. This is a good recipe for entertaining too!
No more running noses and sneezy wheezies. Ensure good health and immunity with this vitamin C rich soup made of vibrantly coloured and flavourful broccoli. The antioxidants contributed by broccoli and the other ingredients in this soup counteract the harmful cellular by products created during normal metabolism, making you fit and fresh.
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