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 Reduce Sugar and Salt in Indian Recipes for a Healthy Heart

  Last Updated : Jul 23,2020






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Reduce Sugar and Salt in Indian Recipes for a Healthy Heart | Facts about Sodium and Sugar for Heart Disease | 

Reduce Sugar and Salt for a Healthy Heart | Facts about Sodium and Sugar for Heart Disease | Cut Back on Sugar and Salt for a Healthy Heart | Sugary and salty foods are to be ranked the last in a healthy heart diet due to the high caloric content of sugar and sodium content of salt. You would be surprised to know that 1 teaspoon of sugar adds on 20 calories to your menu….. All the excess calories get stored as fat, which is one of the most common causes of heart disease.


On the other hand, most doctors and nutritionist advise to restrict the consumption of salt as well. This is because very often people with heart disease have sodium retention in the body which is also responsible for narrowing the blood supply to the heart as mentioned earlier.

8 important hints to give up the sugar and salt habit for a healthy heart.

1. The taste of sugar and salt is acquired and can always be let go of. Decreasing the intake of sugar and salt gradually is sure to help you steadily acquire a taste for food with lower quantities of both. Do not stock sugary and salty foods like biscuits, chocolates, mithais, wafers, etc. at home. Instead, stock up your pantry with a basketful of fruits or healthy munchies like Quinoa Red Chawli Leaves Khakhra etc.

Quinoa Red Chawli Leaves KhakhraQuinoa Red Chawli Leaves Khakhra

2. Avoid the consumption of alcohol and soft drinks as they abound in sugar. Early in the morning opt for a glass of healthy juice like Palak Kale and Apple Juice, which is unstrained and full of fiver and andtioxidants to protect your heart.

Palak, Kale and Apple Juice

Palak, Kale and Apple Juice



3. Sugary foods like cakes, puddings, pies and cookies are also high in fat. It is a wise decision to stay away from these sugar-laden sweet treats. Use complex carbohydrates such as whole grains and flours, fruits and vegetables to satisfy your sugar craving. Try Oats and Mixed Nut Balls as an occasional treat.

Oats and Mixed Nuts Ladoo ( Healthy Laddu)

Oats and Mixed Nuts Ladoo ( Healthy Laddu)

4. Restrict the consumption of table salt. An easy way to adapt this into your daily life is by removing the salt-shaker from the dining table and replacing it with pepper-shaker. Retstrict the use of salt as done in the recipe of Minty Apple Salad. 

Minty Apple SaladMinty Apple Salad



5. Experiment with herbs. Season foods with tulsi leaves, celery, curry powder, oregano, chilli powder, dill, caraway seeds, cloves, coriander seeds, cumin seeds, ginger, mustard powder, pepper, sesame seeds, lemon juice, garlic, pepper, orange rind as these ingredients tend to cut down the desire for salt. Try a Three Bean Salad whoch has garlic, mixed herbs, lemon juice and basil as flavour enhancers.

Three Bean Salad, Good For A Healthy Diet, For Athletes, Runners

Three Bean Salad, Good For A Healthy Diet, For Athletes, Runners

6. Eat more fresh fruits and vegetables like guava, orange, papaya, peach, grapefruit, brinjal, cucumber, French beans, ladies finger etc. which are low in sodium and high in potassium, as this tends to counteract the effects of high sodium levels in the body. Try Dahi Bhindi - a low salt recipe. 

Dahi Bhindi, Low Salt Recipe

Dahi Bhindi, Low Salt Recipe



7. Avoid papads, pickles, canned and preserved foods, salted foods like chips, popcorn, sev etc., butter, cheese, soda bicarbonate, ajinomoto, salted biscuits, bread and ketchups as these have a high sodium content. As a substitute to biscuits and maida based breads, try Crunchy Cumin Seeds Crackers and Almond Bread.

Crunchy Cumin Seeds Cracker

Crunchy Cumin Seeds Cracker

8. Read nutrition labels on packaged foods correctly. Watch out for words like, salt, sodium, sodium chloride, MSG (mono sodium glutamate) and ajinomoto as all these are sodium compounds and add up to your total sodium intake. 

One Meal Soup, Low Salt Recipe

One Meal Soup, Low Salt Recipe

Enjoy our collection of some low salt and healthy heart recipes given below from One Meal Soup to Masala Stuffed Paratha to a low Salt Frankie and high Fibre Bread made with less salt.  

Masala Stuffed Parota, Bengali Low Salt Paratha

Masala Stuffed Parota, Bengali Low Salt Paratha



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?
Fiber for Healthy Heart
Are All Beverages Healthy for Heart

reduce sugar and salt in indian recipes for a healthy heart

Errissery is one of the most popular vegetable preparations of Kerala. Flavoured with a dry masala of onion, garlic and red chillies, the vegetables become a perfect accompaniment for hot rice and dal. Here, we have used pumpkin, a low-sodium vegetable, together with nutritious chawli to make an exciting Errissery. This Pumpkin and Chawli Errissery is also low in salt, but it does not compromise on the flavour or aroma. It is easy to make, and can become a part of the daily menu of those affected by high blood pressure. You can also try other low-salt South Indian recipes like Bulgur Wheat Pongal and Seedai .
2.  
 by Tarla Dalal
A nourishing soup that does wonders for the heart! The One Meal Soup brims with the goodness of vegetables and moong dal, and provides you with a good amount of fibre and protein. It is also a wonderful source of vitamin C , a powerful antioxidant that protects the blood vessels from radical damage. Provided you add only the amount of salt prescribed, this recipe is a great choice for those with high blood pressure. Others could sprinkle a bit of salt off the shaker on the table. You can also try other soups like Carrot and Bell Pepper Soup or Nutritious Pumpkin Soup .
3.  
 by Tarla Dalal
This one dish meal is a great combination of cereals, pulses and vegetables. A horde of other ingredients like mint leaves, fennel seeds, amchur, ginger and finely chopped onions enhance the taste of these parathas. Cabbage being low in sodium and potassium is quite beneficial for those with high blood pressure. Just measure the amount of salt as mentioned in the recipe and they are ready to enjoy a hearty meal. One Cabbage and Dal Paratha can be enjoyed by diabetics with a bowl of low-fat curds, to add a wee-bit of protein and set off the carb content. To make it more nutritious, you can use ½ cup of wheat flour and ¼ cup of oats flour instead on using only wheat flour. Try other healthy recipes like Healthy Oats Dosa and Low Salt Mooli Roti. Enjoy how to make Cabbage and Dal Parathas recipe with detailed step by step photos and video below.
Parota is a special type of Indian bread, which never fails to entice the diner with its special slightly-chewy mouth-feel and unique appearance that has a spiral or ringed surface. While the traditional version is made of maida, here we have made it healthier by using whole wheat flour instead. This goes to show how a small tweak in the choice of ingredients can make a dish healthier. The dough is lined with a tongue-tickling masala paste before rolling, to boost the flavour of the parota. This Masala Stuffed Parota is made with less oil and salt, to make it suitable for those with high BP. Since we have used very little oil in the masala paste, it tends to dry up if left for a long time. So, make the paste just before making the parathas. Here, we have described the Bengali way of rolling the parota, but if you wish you can also roll it like a regular stuffed paratha. Try other low-salt recipes like the Green Peas Soup and Creamy Green Salad .
Frankie is an all-time favourite street food of Mumbai, and is much-loved by Indians across the world. Now, it is common to see Frankie counters on the streets of other Indian cities and towns too! Stuffed with a chatpata mix of veggies and spices, the Frankie not only pleases the palate but is also quite filling. Here, we have made a healthier, low-salt version of this popular snack, which can be enjoyed occasionally by those with high blood pressure too. This recipe replaces maida with wheat flour and does away with cheese. The Mixed Vegetable Frankie does not use too much fat for cooking either, and is jam-packed with veggies. It is important to serve this nutritious snack immediately to enjoy the burst of flavours and the best of textures. You can also occasionally treat yourself to other dishes like the Cabbage Paneer Koftas in Makhani Gravy and Nourishing Khichdi .
6.  
 by Tarla Dalal
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.
7.  
 by Tarla Dalal
Bread is one of the first snacks we think of on a busy day – or even otherwise! However, those with high blood pressure have to refrain from having bread because of the fear of refined flour and too much salt. Here is a healthier option with a restricted amount of salt and a combination of wholesome flours and seeds. While the mix of flours makes the Low-Salt High-Fibre Multi-Grain Bread a treasure trove of B-vitamins, the use of flax and other seeds adds to the fibre content. Despite being nutritious, we suggest you only have this bread occasionally, and not more than two slices per serving. You can also try other snacks like the Mini Carrot and Cabbage Buckwheat Pancake and Seviyan Upma .
8.  
 by Tarla Dalal
poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure | with step by step images. poha nachni handvo is a nourishing and satiating snack. Learn how to make Indian snack for high blood pressure. Super-healthy nachni handvo made of poha and nachni flour, and super-tasty too? Yes, we are not kidding you. Try this for taste, and you will believe us. So, we have used a batter of curds, poha and nachni flour, perked up with a traditional tempering and spice powders, not to forget a basketful of tasty and nutritious fiber rich veggies to make this tasty nachni handvo. To make poha nachni handvo, combine the curds and 1½ cups of water in a deep bowl and whisk well. Add the poha, mix well and keep aside for 20 minutes. Add the bottle gourd, carrot, green peas, ginger-green chilli paste, sugar, turmeric powder, chilli powder and salt and mix well. Keep aside. Heat the oil in a small non-stick pan, add the mustard seeds, sesame seeds and asafoetida and sauté on a medium flame for 30 seconds. Add this tempering to the poha- curd-vegetable mixture and mix well. Add the nachni flour and mix well. Divide the batter into 6 equal portions. Heat a 100 mm. (4”) diameter non-stick pan and grease it with ¼ tsp of oil. Pour a portion of the batter on it and spread it evenly, cover with a lid and cook on a medium flame for 10 to 12 minutes or till both the sides turn golden brown in colour. Cut the handvo into 4 equal portions and serve poha nachni handvo immediately. Made with just the right amount of salt, this recipe is ideal for those with high blood pressure. Heart patients too can indulge in this snack. Being cooked with minimal oil, it has a restricted amount of fat. One handvo with 125 calories are perfect wholesome snack for hypertension as well as Pregnant women who have high blood pressure. Diabetics can enjoy ½ handvo at snack time. The use of nachni in this Indian snack for high blood pressure, is also adds in a dose of calcium which helps in bone strengthening. Serve it with green chutney and relish its flavours. Tips for poha nachni handvo. 1. Do not prepare the batter too much in advance as it will release water and make it difficult to make the handvo. 2. Also, remember that the Poha Nachni Handvo takes time to cook, but you must be patient and cook it on a medium flame. 3. Serve immediately as it is made with less oil. You can also try other recipes like Healthy Stuffed Luchi and Grilled Sweet Potato. Enjoy poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure | with step by step photos below.
9.  
 by Tarla Dalal
Who does not like to dig into kheer, the all-time favourite desi dessert! But, if that lovely treat has left back a stain of guilt in your heart, then perhaps you can try this kheer with a difference! A reasonably healthy way to satisfy your sweet tooth occasionally, this recipe makes use of doodhi and low-fat milk to make a satiating kheer. While bottle gourd is famed to be a low-cal veggie, the use of low-fat milk further brings the calorie count down, making the Lauki ki Kheer as heart friendly as possible. The amount of sugar has also been substantially reduced, and together with cardamom powder, it provides just the right flavour to make this a really enjoyable treat. Check out our other healthy heart dessert recipes like Apple and Walnut Kheer , Apricot Stew with Vanilla Custard , Fruity Phirni and Pineapple Basundi .
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