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Heart Healthy Fruits
Last Updated : Oct 26,2018
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Fruits good for your Heart
‘An apple a day keeps the doctor away’... they say. I would say not just Apple but Orange, Guava, Grapefruit, Peachess, Amla, Plums and so on and so forth….… There is a wide selection in fruits and vegetables in a pantry. All you have to do is include a wide variety of these fruits in your daily diet to increase the intake of fibre present in these foods. Fibre is the substance in foods, which is only partially digested or not-at-all digested in the body. Fibre is the key to protecting the heart as it not only helps to decrease bad cholesterol but also the total cholesterol itself.
Fruits also abound in natural antioxidants like Vitamin A, Vitamin C and Vitamin E along with many others, which decrease the build up of bad cholesterol (LDL) in the body. Fruits also help prevent heart disease, diabetes, cancer and other illnesses. So befriend fruits from today or in fact right NOW! Also consume fruits like guava, apple, pear etc unpeeled, as most of the fibre is present just beneath the peel.
Try this “Heart-healthy” Fruit switch… to increase your Fibre and Antioxidant Intake
Calorie dense fruits like mango, chickoo, custard apple and banana
Fibre rich fruits like guava, orange, sweet lime, papaya, apple etc. Do not peel fruits like apple, guava etc
Strained fruit juices and vegetable soups
Whole fruits and vegetables or unstrained fruit juices and vegetable soups
Sugar and refined flour based desserts like pastries desserts
Fruit based low calorie
Remember to avoid boredom, add a variety to your diet each day and learn to cook them in a different way each day. Eat these super fruit based recipes to your heart’s content and climb a ladder towards preventing heart disease and its complications.
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
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
heart healthy fruits
The Green Salad with Muskmelon Dressing is sure to fascinate the most discerning of diners! A gourmet preparation that features vitamin A rich crisp broccoli florets, lettuce and bean sprouts with a muskmelon dressing, the interplay of flavours and textures in this salad is exciting. Apart from the iron and vitamin C rich ingredients in the salad, the dressing contributes a touch of vitamin A too.
The intelligent combination of sweet and sour fruits makes a great drink without the need for sugar! We have also added a dash of soaked garden cress seeds to the Sweet Lime and Kiwi Juice for that extra iron boost. The iron content of the seeds gets absorbed very well thanks to the vitamin C contributed by the fruits. Just make sure you use ripe kiwi to ensure the best flavour.
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.
Nothing can beat the luring aroma of strawberry, and nobody can pass a dish of this dainty fruit without picking one! Thankfully, this vitamin-packed fruit is as healthy as it is tasty. Here is a lovely Strawberry Yoghurt made with low-fat curds to curb excess fat intake, making this treat acceptable to those with heart diseases and high cholesterol. We suggest choosing naturally sweet and ripe strawberries so you can reduce the amount of sugar, which is restricted at 1 tsp. per serving in this recipe.
A horde of delicious fruits mingle with fresh crunchy lettuce to provide not just a tasty salad, but one that overflows with nutrients such as vitamin C and fibre. A refreshing dressing that smartly combines the tanginess of lemon with the soothing sweetness of honey, makes every mouthful of this salad a sheer pleasure. Together with the lemony dressing, this salad qualifies to meet three-quarters of your daily requirement of vitamin C. Indeed, the Fruit and Lettuce Salad is a great tonic for your immune system.
A filling and tasty drink made with an unusual combination of ingredients, the Black Jamun Apple Drink is a must-try recipe in the summer, when black jamun is in season.
This unique drink is not strained, nor is any extra sodium introduced into it, as we have not used any chaat masala or black salt. This makes the juice complete healthy.
It has a very nice flavour as the apple naturally balances the flavour of the jamun, ensuring that the taste is not overwhelmingly strong. Loaded with fibre
and vitamin C
, this thick and satiating drink can be enjoyed in between meals as a healthy snack.
You can also try other healthy drinks like the Avocado Spinach Pear Smoothie
and Black Grape, Strawberry and Pineapple Juice
I often turn to this delightful salad when i have leftover chick peas and a basket of fruits in the refrigerator. The chick peas have a wealth of nutrients like energy, protein, calcium and iron while the orange segments abound in vitamin c which helps to enhance our resistance to diseases. Feel free to replace orange and pomegranate with fruits that are handy or fruits you love the most, taking care to avoid ones like mangoes, bananas etc. Serve this salad with a light main course at lunch time and watch your loved one's relish it.
The all-time favourite South Indian
snack appam features here with a healthy twist. We have combined two wholesome flours with grated pear to make a naturally-sweet batter.
Laced with cardamom and honey and cooked with ghee in an appe mould, the Jowar and Pear Appam has a very rich taste that everyone will love. The grated fruit also gives the appam a soft and spongy texture.
In South India, appam is made commonly as an offering to Gods during the puja season. So, you can even include this wholesome treat in your festive menu!
You can also try other variants of appam like Unni Appam
or Quick Idiyappam
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