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Healthy Heart recipes


Last Updated : Apr 17,2024



स्वस्थ हार्ट रेसिपी | हेल्दी हार्ट रेसिपी - हिन्दी में पढ़ें (Healthy Heart recipes in Hindi)

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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How To Make Karela Juice, Bitter Gourd Juice for Diabetes
Recipe# 42323
01 Apr 24

 
 by Tarla Dalal
karela juice recipe for diabetics | bitter gourd juice for weight loss, blood pressure, glowing skin | healthy karela juice | with 10 amazing images. Karela Juice is a boon for those with d ....
Minty Couscous
Recipe# 7445
22 Sep 23

 
 by Tarla Dalal
minty couscous recipe | healthy minty couscous salad | Indian style couscous | lemon mint couscous | with 19 amazing images. minty couscous is a healthy variant o ....
Turmeric with Black Pepper for Anti-inflammation
Recipe# 42772
04 Sep 23

 
 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 ....
Turai Aur Moong ki Dal
Recipe# 3577
03 Apr 19

 
 by Tarla Dalal
Turai is disliked by many of us due to its unusual appearance. It is actually one of those vegetables that absorbs other flavours beautifully and has been made more delicious and nutritious by addition it to moong dal. Moong dal is one of the easiest dals to digest and also provides plenty of prot ....
Vaal Dalimbi
Recipe# 22202
05 Jul 23

 
 by Tarla Dalal
Most Maharashtrian Subzis are made using lots of coconut paste. Here's a delicious but healthy exception that uses only 2 tablespoons of coconut, thereby making it low in calories and fat. Sprouting Vaal helps increase its vitamin and mineral content and makes it easily digestible too.
Lettuce and Cauliflower Soup
Recipe# 39641
21 Sep 23

 
 
by Tarla Dalal
lettuce and cauliflower soup recipe | creamy cauliflower lettuce soup | low carb Indian lettuce cauliflower soup | with 25 amazing images. To make lettuce and cauliflower soup, you will ne ....
Onion Tomato Koshimbir
Recipe# 40185
12 May 23

 
 by Tarla Dalal
onion tomato koshimbir recipe | healthy onion tomato salad | kanda tomato koshimbir | Maharashtrian tomato koshimbir | With 14 amazing images. onion tomato koshimbir
Pumpkin Dry Vegetable
Recipe# 22215
13 May 23

 
 by Tarla Dalal
healthy kaddu ki sabzi recipe | kaddu ki sookhi sabzi | bhoplya chi bhaji | Indian style pumpkin sabzi | with 36 amazing images. healthy kaddu ki sabzi recipe is ....
Veg Raita, Mixed Vegetable Raita
Recipe# 3602
06 May 23

 
 
by Tarla Dalal
veg raita recipe | mixed vegetable raita | healthy veg raita | quick veg raita | with 11 amazing images. The veg raita recipe is made from low fat curds, beetroot ....
Hara Bhara Subz Pulao
Recipe# 22145
09 May 23

  This recipe has an associated video
 by Tarla Dalal
A medley of veggies add colour and flavour to this hot and spicy dish. Brown rice is a storehouse of various nutrients like carbohydrates, protein, vitamin A and iron, and when combined with fibre-rich veggies and a herby green paste, it makes a wholesome and delicious treat. When you have tried thi ....
Banana and Cucumber Salad
Recipe# 1469
22 Apr 23

 
 
by Tarla Dalal
banana cucumber salad recipe | Indian cucumber banana peanuts salad | healthy banana cucumber coconut salad | with 18 amazing images. banana cucumber salad recipe | Indi ....
Jain Pav Bhaji  (using Raw Bananas)
Recipe# 40058
24 Jul 23

 
 by Tarla Dalal
Jain pav bhaji recipe | Jain pav bhaji using raw bananas | healthy no onion, garlic, potatoes pav bhaji | with 40 amazing images. If you thought Pav Bhaji cannot be made without potatoes ....
Cream Of Mushroom Soup
Recipe# 22235
05 Apr 23

  This recipe has an associated video
 by Tarla Dalal
cream of mushroom soup | Indian style mushroom soup | creamy mushroom soup | with 23 amazing images. Indian style mushroom soup is a simple and easy to make fare which can be served in less ....
Lauki Chilla, Bottle Gourd Doodhi Cheela
Recipe# 42488
28 Apr 23

 
 by Tarla Dalal
lauki chilla recipe | doodhi pudla | healthy bottle gourd Indian pancake | with 18 images. lauki chilla is a Gujarati breakfast. Learn how to make healthy bottle gourd ....
Carrot and Cabbage High Fibre Chutney Open Toast
Recipe# 39219
21 Feb 23

  This recipe has an associated video
 by Tarla Dalal
Carrot and cabbage are a wonderful combination due to their contrasting colours, which look good against each other. Here is a sumptuous sandwich made with this super duo supplemented with a tasty high fibre chutney. The veggies and whole wheat bread, all fibre rich, make sure you feel satiated and ....
Oats Vegetable Khichdi, Healthy Oats Khichdi for Weight Loss
Recipe# 22327
02 Aug 23

  This recipe has an associated video
 by Tarla Dalal
oats vegetable khichdi recipe | oats vegetable dal khichdi | healthy oats vegetable khichdi for weight loss | with 25 amazing images. oats vegetable khichdi recipe | oat ....
Broccoli, Spinach and Zucchini Stir- Fry
Recipe# 7451
06 Jan 23

 
 by Tarla Dalal
A creative way to include nutritious veggies into your diet, the Broccoli, Spinach and Zucchini Stir-Fry is a treat for your taste buds, with a burst of colours and herby flavours. The combination of vegetables like broccoli, spinach and zucchini with other crunchy delights like cabbage and capsicum ....
Hearty Red Lentil Soup, Healthy Masoor Dal Soup
Recipe# 22229
06 Jan 23

 
 by Tarla Dalal
red lentil soup recipe | Indian style red lentil vegetable soup | heart friendly red lentil soup for weight loss | with 29 amazing images. red lentil soup recipe | India ....
Eggless Date and Almond Cake, Indian Healthy Cake
Recipe# 42781
06 Jan 23

 
 by Tarla Dalal
eggless date and almond cake | healthy Indian date almond cake | khajur badam cake recipe | with 28 images. After lots of hard work, we have finally found a healthy Indian date almond cake recipe< ....
Oats and Mixed Nuts Ladoo ( Healthy Laddu)
Recipe# 39896
09 Jan 24

 
 by Tarla Dalal
Oats and mixed nuts ladoo recipe | healthy oats laddu | Oats dry fruits ladoo | how to make oats laddu | with 20 amazing images Oats and mixed nuts laddo is a tre ....
Baked Palak Methi Puris
Recipe# 5663
17 Dec 22

 
 
by Tarla Dalal
baked palak methi puri recipe | healthy palak methi puri for weight loss | baked methi palak puri | with amazing 19 images. baked palak methi puri recipe is for weight watching and a heal ....
Carrot Garlic Chutney ( Diabetic Recipe)
Recipe# 3513
15 Dec 22

 
 by Tarla Dalal
Carrots, garlic, chilli powder and lemon juice are combined to make a tasty accompaniment for rotis, parathas or a spread for sandwiches. Carrots are rich in fibre and vitamin a and the garlic is good to control the sugar and cholesterol levels in the blood. This chutney can be stored if refrigerate ....
Dal Moghlai ( Low Cholesterol Recipe)
Recipe# 5292
09 Dec 22

 
 by Tarla Dalal
If you wish to pamper yourself, there is no better way than to cook yourself some luxuriant Moghlai food! Moghlai cuisine is generally quite rich, with abundant use of spices and dairy products like ghee, cream and butter. However, we have ....
Drumstick Dal, South Indian Style Dal
Recipe# 40886
09 Jan 24

 
 by Tarla Dalal
drumstick dal recipe | South Indian style toor dal with drumsticks | phalli wali dal | with 31 amazing images. South Indian style toor dal with drumsticks is a more flavourful variant of th ....
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Healthy Heart
5
 on 18 Dec 20 11:13 PM


Good and useful blog for heart patients. The food items mentioned in here can certainly help them in reducing the chances of a heart attack in future. Thanks for Sharing
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Tarla Dalal    Thank you for your feedback. Please keep reviewing articles and recipes you like.
Reply
21 Dec 20 08:23 PM
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,
| Hide Replies
Tarla Dalal    Thank you for your kind words. We loved your suggestions.
Reply
08 Jan 19 09:27 AM