healthy heart Indian breakfast recipes | Must have Breakfast Recipes to have for a Healthy Heart |
must have Breakfast Recipes for Indian Heart patients | Healthy heart Indian breakfast recipes. Your overall diet can have a big impact on your heart health, so right from the start of the day you should be mindful of what you eat. Your breakfast should be high in fibre, low in cholesterol and fats. These heart-healthy breakfast recipes are all designed to help start your day on a perfect note.
From a hearty breakfast at the table to something you can have on-the-go, from elaborate choices to those you can whip up in minutes, you are sure to find what you want. You will be amazed to see how many deliciously heart-friendly choices there are.
Healthy Heart Veg Indian Breakfast Recipes, Healthy Roti’s
Try making healthy rotis like the Beetroot and Sesame Roti an ideal breakfast recipe loaded with fibre and also a feast to the eyes as it has gorgeous red colour. Bajra Peas Roti can be combined with your favourite Healthy Heart Accompaniments to increase its nutritive value.
Bajra Peas Roti, Low Acidity Recipe
Having Bajra Roti in your breakfast can top up your nutrients required for heart health like magnesium, phosphorus and zinc. These recipes are nutritious and easy to make.
Healthy Heart Veg Indian Breakfast Recipes, Healthy Oats Recipes
Innovative recipes can be prepared using oats. Traditional recipes can be made by replacing ingredients like rice, semolina etc with oats to make it heart healthy.
Ever thought you could make idlis using oats? You must definitely give a try to Oats Idli a fibre rich recipe good for lowering your cholesterol levels. Strawberry Steel Cut Oats with Tea Masala is a satiating fibre rich whole grain recipe, it gets its unique peppy taste as strawberries are combined with tea masala.
Strawberry Steel Cut Oats with Tea Masala
Apple Cinnamon and Oats is an easy to make breakfast recipe to soothe your stomach early morning, it’s loaded with nutrition being composed of dates and apples which give natural sweetness, walnuts and almond milk. Sounds tasty!
Apple Cinnamon and Oats Recipe with Almond Milk, Vegan Breakfast
Idlis and dosas for a healthy heart breakfast
See why buckwheat is good for a healthy heart South Indian breakfast? Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. Buckwheat is a rich plant based source of protein and excellent option for Vegetarians.
If your vegetarian, this is the perfect source of protein and this buckwheat dosa is cooked every week in my house and way healthier than the classic dosa recipe and read why is dosa healthy to understand the subtle difference between usage of rice and dropping it.
Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels which in turn is good for the heart. Enjoy our gluten free fibre rich oats dosa recipe. A good variation to this is the oats mutter dosa recipe.
Oats Mutter Dosa ( Fibre Rich Recipe )
Barley is diabetic and pregnancy friendly. A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. Enjoy this mysore barley dosa recipe made with urad dal. There is also the barley idli which uses par boiled rice.
barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast |
Maize flour rotis, parathas for a healthy heart breakfast
Maize flour is a good source of magnesium which is necessary for maintaining a steady heartbeat and normal blood pressure.
The fibre binds with the bile salts and throws it out of the body, which helps in reducing the cholesterol from the body and good for heart.
Try two flour combo of makkai ka atta and whole wheat flour in methi makkai ki roti recipe where methi is an excellent source of iron and Vitamin A. Parathas are a must for Punjabi breakfast and makai mooli methi paratha recipe is perfect and gluten free. Tikkar is a famous Rajasthani roti made from makkai ka atta and whole wheat flour, loads on onions and spices.
Tikkar, Rajathani Roti
Raitas for a healthy heart Indian breakfast
Use low fat curds (without any sugar) in this mixed veggie raita. High fibre beetroots make a good beetroot, cucumber and tomato raita. Jamun is a blessing for diabetics due to the enzyme jamboline and used with low fat curds to make jamun raita.
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.
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.
healthy pyaz wali bhindi | pyaz wali bhindi recipe | okra onion sabzi | Punjabi pyaz wali bhindi
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.
Quinoa Veg Upma, Vegan Breakfast
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.
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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.
Bajra Gajar Palak Paratha, Gluten Free Recipe
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.
moong sprouts panki recipe | sprouts, oats and besan panki | healthy zero oil panki | pregnancy friendly |
Enjoy our other healthy heart breakfast recipes and healthy heart recipe articles below.
Healthy Heart Accompaniments (20 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)
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