Heart Healthy Indian Desserts

Desserts safe for Heart Patients

Creamy mousses, puddings, cakes and ice-creams! If you these words sadden you, then you are probably under the misconception that such desserts are a strict NO-NO for a heart-friendly meal. Have a look at these recipes before you decide.

high protein chocolate yogurt pudding recipe | calcium rich Indian pudding with fruits | healthy unsweetened whey protein chocolate pudding | 36 grams protein dessert |  A single serving of high protein chocolate yogurt pudding delivers 52% ( 313.5 mg) of RDA of your daily calcium needs. NOTE that yoghurt and apples are good for the heart.

This "High Protein Chocolate Yogurt Pudding" recipe is indeed exceptionally beneficial for heart health. Here's a detailed look at why each component contributes to its heart-healthy profile:

• Greek Yogurt: This ingredient is a powerhouse of protein and calcium, both vital for overall health. Research indicates that the unique blend of nutrients in dairy products like yogurt can actively lower the risk of heart and circulatory diseases. Crucially, opting for unsweetened Greek yogurt avoids detrimental added sugars. Furthermore, its rich content of potassium and magnesium helps to relax blood vessels, which can effectively reduce blood pressure.
• Unsweetened Protein Powder: Various studies highlight the positive impact of protein powders (including whey, casein, milk, and soy) on cardiovascular health. They are shown to decrease blood pressure, improve cholesterol levels (by boosting "good" HDL and reducing "bad" LDL cholesterol), and lower triglycerides. The "unsweetened" aspect is paramount, as it ensures these benefits are delivered without counteracting effects from added sugars.
• Unsweetened Cocoa Powder: A true gem for heart well-being, unsweetened cocoa powder is packed with antioxidants, particularly flavonoids and polyphenols. These compounds are instrumental in enhancing blood flow, reducing blood pressure, and minimizing the risk of heart attack and stroke. Choosing unsweetened cocoa ensures you reap these profound benefits without the hidden sugars prevalent in many chocolate products.
• Chopped Apple: Apples are an excellent source of soluble fiber and polyphenols. Their consumption has been consistently linked to a reduced risk of heart disease and plays a role in managing key risk factors such as high blood pressure and cholesterol. The fiber content also significantly supports gut health, an increasingly recognized factor in overall cardiovascular wellness.
• Pomegranate Seeds (Anardana): These vibrant seeds are loaded with powerful antioxidants, including tannins and anthocyanins. These compounds are specifically known for their ability to protect LDL ("bad cholesterol") from oxidation, curb arterial plaque development, and contribute to lower blood pressure. Their comprehensive benefits make them highly advantageous for holistic cardiovascular health.
• Blueberry: Considered a "superfood" for the heart, blueberries are exceptionally rich in anthocyanins, potent antioxidants responsible for their deep blue hue. Regular intake of blueberries has been associated with improved heart disease risk factors, including decreased blood pressure, reduced arterial stiffness, and a rise in "good" HDL cholesterol. They also provide valuable fiber, further supporting both heart and digestive health.

From kheer and phirni to pies and puddings, this section features luscious, heart-friendly desserts like Strawberry Yoghurt, Eggless Chocolate Pudding, etc., made using nutritious and low-fat ingredients - perfectly okay to enjoy as occasional treats. The desserts in this section are prepared using low-fat milk products, less sugar or no sugar at all. Fruits and dry fruits like dates are used for sweetening.

eggless chocolate pudding recipe | low calorie chocolate pudding | Indian style chocolate pudding with cocoa powder

chocolate high protein greek yogurt dessert recipe | protein rich Indian yogurt dessert | 9 grams protein easy dessert |  This delicious and nutritious chocolate high protein greek yogurt dessert is a perfect way to satisfy your chocolate cravings while boosting your protein intake. The combination of unsweetened cocoa powder and Greek yogurt not only makes for a rich and creamy treat but also keeps it healthy and guilt-free. One serving of chocolate high protein greek yogurt dessert  gives 9 grams of protein (16% of RDA). See calories of chocolate high protein greek yogurt dessert.

Heart Healthy Indian Desserts, Milk Based Desserts

Apricot Stew with Vanilla Custard is one of the best dessert treats a person with high cholesterol can have as it is low in cholesterol and fat. Give a try to this unique recipe of Stuffed Lychees which are sure to melt in your mouth and you won’t regret making it.

Apricot Stew with Vanilla Custard

Apple and Walnut Kheer gives a boost of omega 3 fats from walnuts and antioxidants from apple, although the recipe uses low fat milk it is thickened by oats. Oats and apple fibre are great for reducing cholesterol levels.

Heart Healthy Indian Desserts, Without Milk Desserts

Give a punch of dry fruits and walnuts to yourself with this recipe for Date Pancakes | eggless date pancakes | Indian date pancakes with nuts | healthy whole wheat khajur pancakes. it is naturally sweet due to dates and raisins and does not require addition of sugar.

Apple Crumble | healthy apple crumble recipe | Indian style eggless apple crumble | easy oats apple crumble | no sugar apple crumble  is one of its kind recipe which has a distinct flavour of stewed apples and cinnamon, cinnamon is also good for heart and should be included in your regular diet.

Sweet Potato Puranpoli | shakarkand puranpoli | puran poli with sweet potato is a healthy version of regular puranpoli as it is made without using extra ghee/oil which add on to the calories, it is also low in sodium.

mixed fruit popsicles | healthy no sugar Indian fruit popsicles |  homemade fruit lollipops

Individuals with heart conditions can generally enjoy these mixed fruit popsicles as they are a healthy, no-sugar option. Made from fresh watermelon juice, lemon juice, soaked subza seeds, kiwi, banana, and pomegranate, these popsicles are naturally sweet, providing essential vitamins, minerals, and fiber without any added refined sugar, which is beneficial for heart health. The absence of unhealthy fats and high sodium typically found in many processed frozen treats further makes them a heart-friendly dessert choice, offering hydration and natural goodness.

Halwa dessert for heart patients 

Packed with fresh carrots, this classic healthy gajar ka halwa provides you with plenty of vitamin A. We have sweetened the low fat gajjar halwa recipe with iron-rich dates and completely avoided white sugar. This not only reduces the fat but also boosts the health quotient.

low fat carrot halwa recipe | healthy gajar ka halwa | low fat Indian carrot pudding

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. 

date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls

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.  

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. 

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. 

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. 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. 

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. 

bajra ladoo recipe | kuler ladoo | instant no cook bajra atta ladoo | Indian millet flour laddu 

Happy Cooking!!!

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