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Senior Citizen Healthy Heart, Low Cholesterol recipes


Last Updated : Jan 18,2019



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

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Senior Citizen Healthy Heart, Low Cholesterol

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Oats and Mixed Nuts Ladoo ( Healthy Laddu)
Recipe# 39896
14 Jan 19

 
 by Tarla Dalal
A treat for the sweet tooth, the Oats and Mixed Nuts Ladoo is made with a nutritious combination of oats, jaggery and nuts. You will love the intense flavour of jaggery, the mealy mouth-feel of powdered oats and the interludes of crunchy nuts. This delicious tit-bit also scores a 10/10 o ....
Oats and Vegetable Broth
Recipe# 7440
12 Apr 15

 
 
by Tarla Dalal
A toothsome broth of sautéed vegetables and oats cooked simply with water, and seasoned with salt and pepper. Comforting and sumptuous, this Oats and Vegetable Broth is very nutritious too. The vegetables provide an abundant supply of vitamin C, a powerful antioxidant that reduces free-radical damag ....
Apricot Stew with Vanilla Custard
Recipe# 5597
23 Aug 11

 
 
by Tarla Dalal
Warm, smooth, stewed apricots, topped with low-fat chilled custard and garnished with heart-friendly walnuts, this mouth-watering dessert is one of the best treats that a person with hyper cholesterol levels can enjoy. Apricots, with their naturally rich flavour and texture get all the more en ....
Masala Karela
Recipe# 7462
12 Apr 15

 
 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 ....
Moong Sprouts and Spring Onion Tikki
Recipe# 40712
14 Feb 11

 
 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 ....
Veggie Boost Juice
Recipe# 6224
18 Jan 19

  This recipe has an associated video
 by Tarla Dalal
These refreshing veggies (carrot, spinach, parsley, celery) combine to make a super juice rich in fibre to keep a check on blood sugar. Carrots and spinach have been credited with zinc that aid in increasing the hdl (good cholesterol) cholesterol levels and diminishing the likelihood of blood ....
Doodhi Theplas
Recipe# 3592
13 Dec 18

 
 by Tarla Dalal
This is the real thing - a healthy snack that is full of protein, calcium and fibre. You'll be amazed at how easily this traditional Gujarati dish can be made 'healthy' by skipping the oil that is considered so essential to cook them. They also make a great travelling snack, as they stay well for ....
Carrot and Red Pepper Juice
Recipe# 39020
18 Jan 19

  This recipe has an associated video
 
by Tarla Dalal
Drink your vegetables for a change! In addition to tasting great, this melange of carrot, capsicum and tomatoes will do great things for your eyesight. Vitamin c-rich capsicum will also help build immunity and ease stress before you set out for the day.
Dahi Bhindi ki Subji
Recipe# 3568
07 Jan 19

 
 by Tarla Dalal
Here's a great way to enjoy a Rajasthani delicacy that is simply sumptuous and low in calories. Choose young and tender bhindis for this recipe that will cook quickly. Above all, the rich and fascinating aroma is so tempting that you won't feel that you're eating low calorie food.
Beet Treat, Carrot Beet and Apple Juice
Recipe# 6201
11 Jan 12

 
 by Tarla Dalal
Kick start your day with this energy boosting treat. Rich in flavour and nutrients, it satisfies aesthetic as well as nutritional demands. The Beet Treat is high in carbohydrates as it contains beetroot, which is the richest source of natural sugars. Apples give this juice good body thus making ....
Sprouts Pulao ( Low Cal)
Recipe# 37041
16 Nov 18

  This recipe has an associated video
 
by Tarla Dalal
Mildly spiced brown rice, to which sprouts and veggies have been added, is garnished with mint, to enhance its flavours. Sprouting pulses leads to the production of enzyme called "amylase" which helps in enhancing the process of digestion. The pulses when combined with any other cereal like rice, as ....
Spinach and Mint Juice ( Healthy Juice)
Recipe# 6227
18 Jan 19

 
 by Tarla Dalal
Here is a cool and healthy cleanser to start your day with. The lemon in this dark green juice helps to retain the colour and enhance the absorption of iron in it. The greens and the jal jeera powder together are ideal for stimulating the digestive system and replacing the lost minerals. Digest ....
Red Capsicum Carrot and Apple Juice
Recipe# 40846
11 Jan 12

 
 by Tarla Dalal
This attractive orange-coloured juice is a pleasure to behold, and even more of a treat to the palate! A smart combination of fruits and veggies gives this Red Capsicum, Carrot and Apple Juice a vibrant flavour. The low-calorie red capsicum gives this juice a unique flavour that is mildly spic ....
Cabbage and Dal Parathas
Recipe# 22309
07 Jul 12

  This recipe has an associated video
 
by Tarla Dalal
A great combination of cereals, pulses and vegetables, this balanced dish can be made more nutritious by replacing half the wheat flour with soya flour or nachni flour.
Anti- Cancer and Anti- Inflammation Spinach Juice
Recipe# 42166
18 Jan 19

 
 by Tarla Dalal
Some foods are so easy to make yet so beneficial, you feel like saying – oh, why didn’t I know about this earlier! Well, the Anti-cancer and Anti-inflammation Spinach Juice is a perfect example. An apt blend of ingredients like spinach and tomatoes gives it a nice taste and consistency, while at ....
Avocado Spinach Vegan Smoothie Recipe, Healthy Smoothie
Recipe# 42111
18 Jan 19

 
 by Tarla Dalal
There is nothing like slurping up a creamy smoothie to replenish your energy after a vigorous workout, as a quick and healthy breakfast , or when you feel hungry between meals. It is easily one of the healthiest snacks you can have, and fortunately ....
Nachni Paneer Pancake
Recipe# 4201
05 Nov 15

 
 by Tarla Dalal
Calcium is a nutrient that is required by people of all age groups, for healthy growth and maintenance of bones and teeth. Here is how you can get a tasty calcium-boost from a surprise ingredient – nachni. A millet that is not consumed frequently by most of us, nachni or ragi is one of the greatest ....
Low Calorie Green Chutney, Hari Chutney – Diabetic Friendly
Recipe# 3537
13 Dec 18

 
 by Tarla Dalal
Chutneys are a favourite accompaniment for snacks as well for main meals. This low calorie chutney uses roasted chana dal (daria) instead of fat laden ingredients like coconut and peanuts. Curds and lemon jucie have been used to retain the fresh green colour of this chutney. It can be stored refrige ....
Flaxseeds Dry Chutney, South Indian Flax Seeds Podi
Recipe# 41761
24 Jul 18

 
 by Tarla Dalal
Dry chutney powder, usually made with dals and red chillies, just got healthier in this all-new avtar. The traditional South Indian recipe has been tweaked to incorporate flax seeds instead of dals. Some cumin seeds have also been added to the formula to ....
Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness
Recipe# 41113
24 Jul 18

 
 by Tarla Dalal
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to opti ....
Avocado Spinach Pear Smoothie, Healthy Smoothie
Recipe# 41594
18 Jan 19

 
 by Tarla Dalal
This a jolly good way to enjoy your avocados! A smashing combo of avocadoes with spinach, pear and apples, this smoothie has a well-balanced flavour and a nice, creamy mouth-feel. It is filling and tasty and sure to go down well with all age groups. Make sure you use ripe avocadoes to make the A ....
Dal Moghlai ( Low Cholesterol Recipe)
Recipe# 5292
26 Dec 18

 
 by Tarla Dalal
Serve this flavourful dal with steaming hot rice for a wholesome and zero cholesterol meal.
Green Peas and Mint Pulao
Recipe# 5295
17 Nov 10

  This recipe has an associated video
 
by Tarla Dalal
A thoughtful blend of minimal but well-matched ingredients like mint, peas and brown rice together with flavour boosters like green chillies, onions and garlic, results in a delectable Green Peas and Mint Pulao that throws you into a tizzy. Brown rice and green peas are rich in fibre, which binds an ....
Kashmiri Roti (  Diabetic Recipe)
Recipe# 7466
12 Apr 15

 
 
by Tarla Dalal
Everyone’s a great cook when it comes to making these simple rotis. Whole-wheat flour rotis with the essence of Indian spices cooked in just ¼ tsp of oil per roti to please the palate of a diabetic who has to abstain from relishing those sumptuous delicacies at his favourite restaurant.
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