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Healthy Heart recipes


Last Updated : May 13,2020



स्वस्थ्य हार्ट संबंधित - हिन्दी में पढ़ें (Healthy Heart recipes in Hindi)
સ્વસ્થ હ્રદય માટેના વ્યંજન - ગુજરાતી માં વાંચો (Healthy Heart recipes in Gujarati)

Healthy Heart Recipes, Indian Healthy Heart Recipes

Healthy heart recipes. What everybody tells you - lifestyle, exercise and diet are the keys to fighting heart diseases. What few people tell you - how to modify your diet to achieve it. What nobody tells you - tasty Healthy Heart Recipes to actually implement this! If you are looking to kick start a heart-healthy lifestyle, then this section is just perfect for you, packed with healthy heart recipes full of heart-friendly ingredients, made with smart cooking methods, using minimal fat and lots of whole grains.

Bajra Gajar Palak Paratha, Gluten Free RecipeBajra Gajar Palak Paratha, Gluten Free Recipe

Read at the bottom of the article on 5 basic reasons why we have heart issues in India.Firstly it is very important to know heart health supportive ingredients so that you can include them in your regular diet.

Foods that support Heart Health

Avoid junk food and follow simple basic home cooked food. Stay away from refined vegetable oils. Given below are some helathy Indian food options to have for a healthy heart. 

Sr.No Ingredients Active Compound
1. Dark green leafy vegetables Vitamin E, Beta-carotene, Flavonols,
2. Whole Grains Fibre, Phytonutrients
3. Soya Proteins Isoflavones – Genistein and Daidzein
4. Beans Soluble fibre, Phytosterols, Magnesium, Potassium, Copper and Folate
5. Garlic Allyl Sulphur Compounds - Allicin and Ajoene
6. Nuts – Walnuts and Almonds Omega-3 fats, Oleic acid, Magnesium and Copper.
7. Flaxseeds Omega-3 fats, Soluble fibre
8. Yoghurt and milk Probiotics, Casein and Calcium
9. Green tea Polyphenols – Flavonols (Catechins)
10. Apple, Guava Fibre – Pectin
11. Oats Fibre – Beta glucan
12. Turmeric Curcumin
13. Methi seeds Diosgenin and Titogenin
14. Yellow-orange colored vegetables and fruits Beta-carotene, Vitamin C

Oats Mutter Dosa ( Fibre Rich Recipe )

Oats Mutter Dosa ( Fibre Rich Recipe )


Foods that need to be avoided for a healthy heart.

You need to change the way you eat and avoid packaged food from retail stores and most of it is processed. Wrong foods eaten lead to the inflammation of the arteries of your heart. Blockages in the arteries Blockages lead to heart attack and that is so easy to fix as simple as eating healthy.

Broccoli BrothBroccoli Broth

Sr.No

Ingredients
1. Full fat dairy products
2. Butter
3. Margarine
4. Cheese and Mayonnaise
5. Biscuits and Bakery Products
6. Processed Foods
7. Alcohol
8. Carbonated Beverages
9. Deep Fried Foods
10. Sweets and Desserts
11. Egg yolk
12. Refined carbohydrates

Healthy Heart Recipes with Whole Grains

Whole Grain Broccoli and Pinenut SaladWhole Grain Broccoli and Pinenut Salad

To live a healthy life style you need to eat the right foods. Let’s start with eating whole grains like Jowar, Bajra, Oats and Barley. Full details are found on List of Best Grains and Cereals for Healthy Heart.

Then you can choose the correct Legumes for a Healthy Heart. Choose from Moong, Rajma, Toovar Dal etc as these are rich in protein and help control the cholesterol levels.

Rajma Cucumber and Carrot SaladRajma Cucumber and Carrot Salad

Combining cereals and legumes will not only make the recipe tasty but also will increase the nutritive value of it. Barley and Moong Dal Khichdi and Oats Idli are two perfect examples of how you can include this combination.

Barley and Moong Dal KhichdiBarley and Moong Dal Khichdi

Low Fat Indian Healthy Heart Recipes

Opt for low fat options like Low Fat Paneer, Low Fat Milk and Low Fat Curds as they are far healthier than the full fat version for those with Heart issues. Here is the logic for Low Fat Dairy Products Eat High Fibre Foods for a Healthy Heart Fruits like Apples, Oranges, Peaches etc.

Low Fat Chaas Recipe , Indian Low Fat ButtermilkLow Fat Chaas Recipe , Indian Low Fat Buttermilk

Eat Green Healthy Heart Vegetables like Broccoli, Spinach, Kale as they are low in Calories and high in Fibre.

Palak, Kale and Apple JuicePalak, Kale and Apple Juice

You can try our low fat recipes like Sprouts Dhokla and Dal Pandoli which are yummilicious steamed snacks with the goodness of green leafy vegetables. Soya Methi Garlic Naan is a unique recipe yet tasty, naans are often loaded with fat but this one is low in fat.

High Fibre Healthy Heart Recipes

Start your day with fibre rich breakfast like Quinoa Veg Upma, a healthy alternative to rava upma. Masala Karela where karela is combined with cauliflower and it beautifully masks the bitter taste of karela making it palatable even for kids. Chick Pea Mushroom and Barley Salad has an exciting texture and flavour, being fibre rich and also contains heart healthy ingredients like kabuli chana and barley.

Masala KarelaMasala Karela

Have Bhaja Moong Dal Shobji Diye with Jowar Pyaz Ki Roti to make your meal charged with fibre. Read our article on Fiber for Healthy Heart to get a clearer picture on what all to include in your diet to make it fibre rich.

Bhaja Moong Dal Shobji DiyeBhaja Moong Dal Shobji Diye

What causes your heart to not work correctly?

There are 5 basic reasons why we have heart issues.

1. Belly fat : The more belly fat you have, the higher the risk of a heart attack. This shows wrong food habits, bad quality vegetable oil, sugar, maida, cornflour excess etc create this problem. High blood pressure in a major problem for your heart and also uncontrolled diabetes. Your diabetes is not solved by just popping pills. You need to change the way you eat.

Wrong foods eaten lead to the inflammation of the arteries of your heart. Blockages in the arteries Blockages lead to heart attack and that is so easy to fix as simple as eating healthy. Remove inflammation in your body. 

Vegetable Oats PancakeVegetable Oats Pancake

2. Eating processed foods : Avoid junk food and follow simple basic home cooked food. Stay away from refined vegetable oils. Opt for unfrefined oils like olive oil, coconut oil. You could also have cold pressed peanut oil in your cooking as that is available in India.  

Eat a healthy pyaz wali bhindi sabzi instead of going for a deep fried option. Also remember to wash your hands before you eat as they can carry infections. Your hands have opened doors, pressed lift buttons etc where others with infection may have touched them before. Thats how a virus can spread. 

Pyaz Wali Bhindi for Weight Loss, Diabetics, Heart

Pyaz Wali Bhindi for Weight Loss, Diabetics, Heart

3. Always be active and get your exercises in : Yes, want a healthy heart then put in the effort. Even if you have a one hour workout and you are sitting for the next 9 hours, then your one hour workout is almost useless.  Inactivity, sedentary lifestyle or sitting too long is the number one cause of inflammation and poor blood circulation in your system.

Your heart needs two things, the right nutrients (eating wisely) and oxygen and both these are carried by your blood circulation. Blood circulation happens with movement. If your are in your office, then try and sit on a stool without a back rest and that will make you use your core and fire up your body. That is why we find new age workers wanting to stand at times the whole day while working at their desk. 

Fatless Maa ki DalFatless Maa ki Dal

Blood circulation is at its lowest when we are sitting or sedentary. 2 hours of watching TV may reduce heart healthy by 13% to 15% says Harvard study. There is a way to watch TV. Get up from your TV or pause and walk around or even better do some basic exrecises while watching TV.

Italian Style Tossed SaladItalian Style Tossed Salad

If you had an active day then nothing will happen by watching TV for 2 hours. 

4. Smoking and Stress : The two s's. Common senses is stay away from your puff. Regarding stress, more stress makes more cortisol which creates more inflammation. That swells your arteries over time and leasds to a heart attack. Sort your stress out. 

Low Fat Carrot Halwa, Healthy Gajar Halwa

Low Fat Carrot Halwa, Healthy Gajar Halwa

5. Lack of sleep : Your body needs 8 hours sleep. Sleep depravation and inflammation are linked with one another. If you are sleep deprived, then you are compromising your heart health. Stress is also a big issue for heart attack. More stress makes more cortisol which creates more inflammation. 

Sprouts KadhiSprouts Kadhi

From breakfast to dinner (and snacks in between) your entire day can be with healthy heart recipes. 

Barley IdliBarley Idli

Enjoy our healthy heart articles below.

Healthy Heart Accompaniments (20 recipes)

Healthy Heart Breakfast (25 recipes)

Healthy Heart Dals & Kadhis (31 recipes)

Healthy Heart Desserts (17 recipes)

Healthy Heart Drinks Beverages (19 recipes)

Healthy Heart International Recipes (26 recipes)

Healthy Heart Rice, Khichdi and Biryani (25 recipes)

Healthy Heart Rotis & Parathas (33 recipes)

Healthy Heart Salads Raitas (58 recipes)

Healthy Heart Soups (25 recipes)

Healthy Heart Starters Snacks (60 recipes)

Healthy Heart Subzis (40 recipes)


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Nutritious Vegetable Salad, Low Salt and High Fiber Veg Salad
Recipe# 22314
25 Apr 20

  This recipe has an associated video
 by Tarla Dalal
What’s new about tossing together veggies like capsicum, cabbage and tomatoes into a salad? Well, it’s the dressing that makes this salad the latest blockbuster in town! A medley of colourful veggies is tossed together with a zesty dressing that features grated apple, lemon juice and herbs. The d ....
Pithore ( Healthy Starter Recipe )
Recipe# 34732
Yesterday

 
 
by Tarla Dalal
We have made a quick and healthy version of the lip-smacking rajasthani snack by dressing up protein and iron rich besan and methi leaves in enticing, tangy flavours. All the fibre makes this a good choice for diabetics too.
Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )
Recipe# 35090
04 Jul 20

 
 by Tarla Dalal
Our bones lose calcium as we age, and therefore a calcium-rich diet is extremely important to help regain the bone strength. Nachni or ragi is rich in calcium and including it as part of the daily diet helps build strong bones. These crisp nachni khakhras are enjoyable to eat and they also help ‘up’ ....
Hara Bhara Soya Tikkis
Recipe# 5280
04 Jul 20

  This recipe has an associated video
 by Tarla Dalal
The goodness of soya, garlic and spinach is reinforced in these tikkis. Fibre from soya and spinach along with allicin in garlic inhibit cholesterol synthesis in the body, helping to maintain normal blood cholesterol levels. Serve immediately with a fibre rich accompaniment like carrot garlic chutne ....
Green Moong Dal and Carrot Mini Pancakes
Recipe# 803
Yesterday

 
 by Tarla Dalal
Mini pancakes are a handy snack, which can be served anytime, whether to kids returning from school or to guests at a party. And, when made with a different batter, such as this one made of moong dal and curds, it becomes a unique and memorable treat. These Green Moong Dal and Carrot Mini Pancake ....
Moong Soup
Recipe# 7436
29 Jun 20

 
 by Tarla Dalal
moong soup recipe | whole green moong dal soup | healthy diabetic moong soup | with 15 amazing images This old-fashioned moong soup recipe is sure to bring back memories of momma’s loving c ....
Turmeric with Black Pepper for Anti-inflammation
Recipe# 42772
30 Jun 20

 
 by Tarla Dalal
turmeric with black pepper recipe | haldi and black pepper with ghee/olive oil | turmeric with black pepper for anti inflammation | with 5 amazing images. turmeric with black pepper recipe ....
Paneer Tikka Kathi Rolls
Recipe# 3559
11 Jan 20

 
 
by Tarla Dalal
These rolls are a healthy version of frankies and make a complete meal by themselves. The chapatis have been made with whole wheat flour which is a good source of iron and fibre as compared to the usual plain flour (maida) rotis. The paneer and vegetable filling enriches these rolls with essential ....
Whole Masoor Dal, Sabut Masoor Dal, How To Make Whole Masoor Dal
Recipe# 5293
Yesterday

  This recipe has an associated video
 by Tarla Dalal
Using whole masoor instead of the dal helps retain more fibre you your food. This protein and fibre-rich dal also features a spiky spice paste, which makes it very attractive to the desi palate! The whole masoor dal is ideal for those with high cholesterol as the fibre in the dal binds the cho ....
Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe
Recipe# 35071
22 Jun 20

 
 by Tarla Dalal
A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron lev ....
Pasta and Vegetable Salad
Recipe# 22248
03 Jun 20

  This recipe has an associated video
 
by Tarla Dalal
If you thought pasta dishes are always loaded with calories, due to cheese and white sauce commonly used in their preparation, have a look at this recipe – and you will change your mind. Here, a minimal amount of whole wheat pasta is prepared as a salad along with crunchy and colourful veggies, whic ....
Rice And Soya Paratha ( Protein Rich Recipe )
Recipe# 35068
30 May 20

  This recipe has an associated video
 by Tarla Dalal
The wheat and soya chunks ensure that you get the necessary protein and amino acid intake for the day. These parathas are delicious can be made in a jiffy, an ideal way to use up leftover rice too.
Nourishing Barley Soup
Recipe# 3529
30 May 20

  This recipe has an associated video
 by Tarla Dalal
Barley is a cereal that is not usually used in everyday cooking. It is however a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as I have done in this broth. The combination of masoor dal along with barley i.e. a pulse with a cereal makes this soup ....
Palak Chana Dal
Recipe# 22166
30 May 20

  This recipe has an associated video
 by Tarla Dalal
A maharashtrian delight, tweaked to boost the health value! while palak adds vitamin a to this dish, chana dal adds nutrients like calcium, iron, folic acid, zinc and fibre. Ensure that you do not overcook chana dal, as it should be separate and not mashed.
Healthy Moong Chaat
Recipe# 36411
25 May 20

  This recipe has an associated video
 by Tarla Dalal
Appetizing moong sprouts, onions and tomatoes topped with cooling dahi, this Healthy Moong Chaat is loaded with nutrients like iron, fibre,
Ginger Melon Juice, Ginger Watermelon Juice
Recipe# 6212
25 May 20

 
 by Tarla Dalal
This lovely red coloured Finger Watermelon Juice has its own taste and flavour.... thanks to the unique taste of ginger. It is a sure shot winner with one and all! Watermelon, a vital fruit loaded with iron and is also an effective diuretic. Besides having the goodness of watermelon, this vital ....
Vitamin Khichdi ( Protein Rich Recipe )
Recipe# 35066
28 Apr 20

  This recipe has an associated video
 by Tarla Dalal
This dish is one meal but multi-nutrient! it is packed with vitamins and proteins that are found in abundance in paneer, moong sprouts and dalia. The veggies, masala and curd ensure that you have a delicious, and healthy meal.
Thepla ( Gujarati Recipe)
Recipe# 630
12 Apr 20

  This recipe has an associated video
 
by Tarla Dalal
Gujarati plain thepla | thepla recipe | healthy sada thepla | with 19 amazing images. Gujaratis love plain thepla just as much as a fat kid loves chocolate. Theplas
How To Make Homemade Skimmed Milk
Recipe# 42374
20 May 20

 
 
by Tarla Dalal
Many people like to do their stuff themselves – some for kicks, some for the satisfaction of making it in their own kitchen, some for hygiene reasons and others because they like the quality of homemade foods. So, while skimmed milk is readily available in the market, here’s a recipe for those w ....
Coloured Capsicum and Paneer Subzi
Recipe# 39593
10 May 20

  This recipe has an associated video
 
by Tarla Dalal
The Coloured Capsicum and Paneer Subzi has a well-rounded flavour and a well-balanced nutrient profile. Rich in protein, carbohydrates and vitamins, this easy yet irresistible subzi also pools in vitamin A from coloured capsicums, folic acid and antioxidant lycopene from tomatoes and protein and cal ....
Oats and Moong Dal Dahi Vada
Recipe# 39719
03 May 20

  This recipe has an associated video
 
by Tarla Dalal
Our Indian snacks, especially the savoury ones, have a knack of making one overeat, only to feel guilty later. Not if you make them the smart way, at home. Oats and Moong Dal Dahi Vada is one such brilliant snack – a non-fried version of dahi vadas, which can be enjoyed without any guilt! Fibre from ....
Broccoli Broth, Healthy Clear Broccoli Carrot Soup
Recipe# 4623
05 May 20

 
 by Tarla Dalal
broccoli broth | healthy veg clear broccoli carrot soup | veg broccoli carrot broth | with 12 amazing images. This Indian Broccoli Broth recipe shows you how to make a soothing
Quinoa Veg Upma, Vegan Breakfast
Recipe# 42265
24 Apr 20

 
 
by Tarla Dalal
quinoa upma recipe | vegetable quinoa upma | veg Indian upma | how to make quinoa upma | with 26 amazing images. Quinoa upma recipe is a truly healthy recipe made ....
Garlic Vegetable Soup (  Healthy Heart)
Recipe# 5535
11 Jun 20

  This recipe has an associated video
 by Tarla Dalal
A sumptuous soup of mixed vegetables flavoured predominantly with garlic, this nourishing recipe is innovatively thickened with rolled oats. This not only makes the Garlic Vegetable Soup creamy, but also adds more fibre to this soup. Together, the ingredients make it a very heart-friendly concoc ....
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Healthy Heart
5
 on 07 Jan 19 05:41 PM


You can try our low-fat recipes like Sprouts Dhokla and Dal Pandoli which are yummilicious steamed snacks wif the goodness of green leafy vegetables. Soya Methi Garlic Naan is a unique recipe yet tasty,
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Tarla Dalal    Thank you for your kind words. We loved your suggestions.
Reply
08 Jan 19 09:27 AM