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Senior Citizen Healthy Heart, Low Cholesterol recipes
Last Updated : Dec 19,2017
Eating heart healthy foods is the key to avoiding heart disease, heart attacks and stroke especially at old age when metabolism slows down. Conditions such as obesity, high blood pressure and high cholesterol levels can increase your chances of having heart issues. Therefore, it is important to consume foods that are heart protective.
These are the heart protective foods that should be consumed during every meal.
Include whole grains like oats, jowar, quinoa in your daily diet and avoid the processed plain flour (maida) and semolina. These provide the necessary fiber to keep bad cholesterol in check.
· Include a variety of fruits and vegetables per day. They are rich in fiber and antioxidants that help keep your heart healthy. They also contain low amount of calories, cholesterol, fat and sodium. Try our Methi Leaves Sambhar and Masala Karela for a healthy dose of fiber.
· Don’t forget to consume a handful of walnuts, hemp seeds, sunflower seeds or flaxseeds in a day as they contain high amount of Omega 3 fatty acid which decreases inflammation in the body. Try Date and Walnut Balls which is a great recipes containing walnuts. Flax Seeds with Curd and Honey and Flaxseeds Dry Chutney are great recipes containing flaxseeds which can be had during any meal.
Consider consuming the whole fruit instead of fruit juice as this lowers the fiber amount. Consume apples, pears, guava etc. unpeeled.
Instead of sprinkling salt, try using herbs such as basil, oregano, thyme, cilantro to give it an extra boost of flavour. You can also add tamarind pulp or tamarind juice to add the required amount of sourness. Try this tip out and we promise that you won’t miss your salt.
Make bread an occasional treat and always opt for whole wheat bread. Try our recipe Whole Wheat Bread
Foods to avoid
Avoid having baked goods such as cakes, puffs, croissants as these contain high amount of fat and are primarily made out of maida, cream, margarine and butter.
Limit intake of animal products such as whole fat milk, butter and cheese as these contain saturated fats that may clog blood vessels.
Avoid processed foods as these contain high amount of sodium and are pre-fried therefore contain high amount of fat.
Vegetable oils such as coconut oil and palm oil contain high amount of saturated fat. Instead, choose oils such as olive oil, canola oil and rice bran oil.
Use less amount of fat for cooking. Try roasting, baking or steaming food instead of deep frying.
Consume less than 1 tsp of salt or 2300 mg of sodium per day by reducing amount of salt while cooking and by consuming foods that already contain salt such as pickles, papads, ready-made soups, French fries, burgers, etc
Moong Sprouts and Spring Onion Tikki by Tarla Dalal
Everybody yearns for a treat once in a while! Here is a perfectly enjoyable snack, made keeping diabetic norms in mind. These scrumptious Moong Sprouts and Spring Onion Tikkis are made with fibre and iron-rich moong sprouts bound together by oats flour, which contains betaglucan, a unique type of so ....
Masala Karela by Tarla Dalal
You will be amazed by how effectively grated cauliflower masks the bitterness of karela, making it a delicacy that even kids would not mind eating. Perked up with onion, coriander and spice powders, Masala Karela is a treat to the taste buds, and a wonder food for your body too, as karela contains a ....
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Kick start your day with this energy boosting treat. Rich in flavour and nutrients, it satisfies aesthetic as well as nutritional demands.
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This attractive orange-coloured juice is a pleasure to behold, and even more of a treat to the palate!
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Some cumin seeds have also been added to the formula to ....
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Hearty rotis that combine whole wheat flour with pumpkin and spinach to supply calcium to your bones in a super-tasty way!
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Sambhar is a dish that is synonymous with South Indian cooking. As it is, sambhar is very nutritious as it combines toovar dal with an assortment of vegetables. While vegetables like red pumpkin, drumsticks and bottle gourd all contribute to the nutrient content of this recipe, the bumper iron top-u ....
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