One
of the ways to keep your heart healthy is via good nutrition. We give
you a list of foods that are especially good for your heart and eating
more of these, along with an active lifestyle will ensure that you are
taking good care of your ticker.
Heart healthy food
Fatty fish such as mackerel, salmon, trout, tuna contain omega 3 fatty acids (such as DHA) that reduce overall inflammation tendency of the body, including blood vessels, thereby reducing triglycerides, blood pressure, reduced blood clotting and better immunity. A study published by the Journal of Cardiovascular Pharmacology (2009) states that it is useful for patients with known coronary disease to consume omega 3 fatty acid supplements 1 gram/day or 1-2 meals/ week of fatty fish as a preventive action.
Heart healthy recipes
Cod with oranges
Ingredients
4 oranges
Four thick pieces cod fillet fish
2 thinly sliced red onion (you can also use regular onion if you are unable to find red onion).
Method
Cut and peel two of the oranges and collect the juice of both the oranges in a cup separately.
Now take the rest of the two oranges and dice them into small square pieces.
Take the four pieces of cod fillet fishes and slightly saute them in a pan with two tablespoons of olive oil over medium-high heat. Season it with salt and pepper and cook it for 5 to 8 minutes. Now place it on a platter and garnish.
Heart healthy recipes
Flaxseed crusted salmon / tofu (Serves 3-4)
4 salmon fillets / 4 small slabs of tofu
½ cup ground flaxseed
½ cup whole wheat bread crumbs
1 tbsp dried herbs (parsley, basil, oregano)
½ tsp salt and 1 tsp freshly ground black pepper
Directions
Preheat oven to 200C.
Cover a baking sheet with foil. Mix the ground flaxseed, salt, pepper and breadcrumbs with herbs in a dish. Place the fillets / tofu on this, coat all sides evenly, pressing gently.
Place the crusted fillets on baking sheet and bake for 15 minutes or until you can flake the fish with a fork. In case of tofu, bake for 7-8 minutes. Serve with a salad.
(very rich in Omega 3 from salmon and flaxseed)
Heart healthy recipes
Grilled Mackerel
Ingredients
Olive oil , salt to taste , 1 lemon zest & juice , 2 fresh mackerel , 600 gms potatoes , 1 tsp wholegrain mustard , 1 tbsp white wine vinegar , 1 red onion (finely sliced) , 1 fennel bulb (finely sliced) , 1 cup parsley (roughly chopped) and freshly ground black pepper to taste.
Method
Preheat your grill to a medium-high heat.
Clean the mackerel and get rid of all the rib bones.
Squeeze a few drops of lemon juice and a sprinkling of zest over mackerel well and sprinkle them with olive oil.
Now, place the mackerel, skin side up, for at least five minutes. Make sure to turn its side when you are half way through the grilling process.
For salad, boil the potatoes and cut them in half.
Place the potato pieces in a mixing bowl and add a dash of olive oil, the rest of the lemon juice and zest, along with mustard and vinegar. Mix all the ingredients together well and add the finely sliced onion and fennel.
Now, add parsley and seasoning.
Place the salad on the serving plates to form a mound. Carefully lay the mackerel fillets on top of salad.
Grilled Mackerel is ready to serve.
Heart healthy food
Flaxseeds contain omega 3 fatty acids called alpha lipoic acid, part of which also gets converted to DHA. Including ground flaxseeds in your diet adds fiber and protects the heart by reducing total cholesterol and the LDL (Bad cholesterol). Add them to cereal, vegetable cutlets, chutney powders. One tablespoon per day is a good dose to have. (Check recipe below)
Heart healthy food
Nuts like walnuts, almonds, pistachios, peanuts are rich in good fats, omega 3, fibre and vitamin E which help maintain blood pressure, lower bad cholesterol, reduce plaque development in arteries. According to a paper in the Journal of Nutrition (2008), "Nuts are food sources that are a composite of numerous cardioprotective nutrients and if routinely incorporated in a healthy diet, population risk of coronary heart disease would therefore be expected to decrease markedly." Because they are very rich in calories, it is best to limit their consumption to no more than a handful a day. Have them plain roasted on salads or as a snack. Avoid the salted, caramelised and flavoured ones.
Walnut recipe - Orange walnut quinoa with chickpeas and mint
For the toasted walnuts with coriander and cumin
Ingredients
1/2 cup chopped walnuts
1/2 teaspoon olive oil
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
Remaining ingredients
1 1/2 cups quinoa
Water
1 teaspoon salt
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cinnamon
1 cup cooked chickpeas, or canned chickpeas (garbanzo beans), drained
1/2 cup chopped fresh mint
2 scallions, finely chopped (both green and white parts)
2 tablespoons freshly squeezed orange juice
1 1/2 tablespoons olive oil
1 1/2 tablespoons fresh lemon juice
1 tablespoon finely grated orange zest
Method
Preheat the oven to 350°F. To prepare the walnuts, toss them in a small bowl with the olive oil, coriander and cumin. Spread in a pan and bake about 10 minutes, until the walnuts are aromatic and slightly browned. Cool to room temperature.
If you have purchased quinoa from a bulk bin, rinse it with cold water and drain well. It is not necessary to rinse boxed quinoa if it says "prewashed."
In a medium saucepan bring 2 1/2 cups water and the salt to a boil. Add the quinoa and return to a boil, stirring frequently. Reduce the heat and cover the pan. Simmer 15 - 20 minutes, until the liquid is absorbed and the quinoa is tender. Remove from heat, add the cumin, coriander and cinnamon, then stir and fluff with a fork to combine. Spread the quinoa on a platter or shallow pan to cool, stirring it occasionally with a fork.
Transfer the quinoa to a large bowl and add the chickpeas, mint, scallions, orange juice, olive oil, lemon juice and orange zest. Stir and toss to combine, then top with the seasoned walnuts.
Serves 4
(Recipe Courtesy of Rebecca Katz for the California Walnut Board)
Heart healthy food
Colourful fruits and vegetables contain a host of antioxidants such as carotenoids, polyphenols that protect the coronary arteries from damage by free radicals, while also adding to the fibre consumption. Forget the complicated terms, just make sure your plate is always dominated by seasonal produce such as carrots, spinach, broccoli, coloured bell peppers, berries, papaya, sweet potato, pumpkin etc.
Heart healthy foods
Heart healthy recipes
Carrot sticks with roasted red bell pepper hummus (Serves 2-3)
Ingredients
2 large carrots, cut into sticks
To roast red bell pepper, lightly brush with olive oil and place on stove top or in a hot oven until the outer skin gets charred. Put this in a brown paper bag until the skin peels off. Remove the charred skins and the seeds. Cut the flesh into strips and keep aside.
For hummus, grind to a puree:
1 cup well cooked chickpeas (Kabuli chana)
1 large roasted bell pepper cut into strips
2 cloves of garlic
1 tbsp tahini (sesame seed paste)
Juice of 1 lemon
¾ tsp salt
Remove into a shallow bowl and garnish with 1 tsp extra virgin olive oil and finely chopped parsley.
(Rich in antioxidants and vitamins from coloured vegetables, rich in protein and fibre from chickpeas, rich in healthy fats from sesame seeds and olive oil)
Heart healthy foods
Lentils and beans are easily available and can be used in a multitude of ways in Indian cuisine. For eg. black eyed peas, rajma, chick peas, black urad dal, kala chana -you could use one of them everyday in curries, salads, hummus or ground to make 'adai' a kind of thick dosa made using a mix of lentils. They add valuable fibre and protein to diet, rich in calcium and several vitamins and are invaluable for heart health.
Heart healthy foods
Apart from this, whole grains like oats, brown rice, lean meats, tea, wine etc. have shown to benefit the heart in one way or the other. Aim for a balanced diet rich in fibre, whole grains, fruits, vegetables, healthy fats, cutting out saturated fats, refined grains and refined sugar and reducing salt consumption.
Delicious, time-saving and healthy too, Upma is a much loved breakfast across India. An excellent dish for post-menopausal health, weight loss and packed with vitamins, fibre and minerals, upma is a full meal in itself. You can make it with sooji, rava or oats, with coconut water instead of plain water, or even with olive oil! Here's a simple and healthy Upma recipe that we recommend for healthy breakfasts.
Ingredients (4 Servings)
Oats - 2 cups
Minced ginger- 1/2 tsp
Yellow gram- 2 tsp
Curry leaves- 5-7 leaves
Black gram - 1 tbsp
Asafetida- a pinch
Mustard seeds- 1.5 tsp
Chopped green chilies- 3
Dried red chilies- 2
Olive oil- 1 tsp
Finely sliced onion- 1
Coconut water- 5 cups
Salt as per taste
Method
Heat a pan on a medium flame and roast the oats for 3 minutes. Make sure you are not using oil while roasting oats. Keep the oats mixture aside.
Now, in the same pan heat a tablespoon of olive oil and add urad dal, chana dal, mustard seeds, green chillies, dry red chillies. Stir fry for sometime till the dal turns light-ish golden brown in colour.
Now, gently add in finely sliced onions, curry leaves and ginger to the pan. Saute the mixture, till the time onions are tender. Now add salt and asafoetida.
Gently pour in coconut water and let it boil for some time.
In no time, add the roasted oats and keep stirring the mixture well. As soon as the oats are thoroughly cooked, remove from pan and serve steaming hot.
Dr. Sheetal - Consultant, Sports Nutritionist and Clinical Dietician, we gives heart healthy snack ideas that will not only maintain your heart health but also help you shed extra kilos.
Heart healthy foods
Whole wheat egg white crepes
Made with the mixture of wheat flour, skimmed milk and egg whites, these whole wheat crepes are perfect for a health conscious person. This snack is blended with taste and nutrients, which makes it an ideal snack option.
Heart healthy food
Carrot, green peas & brown bread sandwich
This is an easy to prepare sandwich and is a great way to add protein, vitamin A and fibre to your diet. Add a dash of mayo, some ketchup, boiled carrots and peas and grill it to make it even more delicious.
Heart healthy food
Idli sandwich
A light twist to the popular South Indian snack we all love. For best benefits, prepare this at home with a low-oil and low-salt recipe. Slice the idli and stuff with stir fried vegetables like cabbage or sprouts to make this a healthy snack for your day.
Heart healthy food
Dalia upma
Dalia upma is a perfect snack to re-energize yourself because it provides you with valuable fibre, minerals and vitamins. Just make sure you use less oil and more vegetables to make it more nutritive.
Heart healthy food
Whole wheat noodles with vegetables and egg white
This is a savory snack, filled with loads of health benefits. Add variety of vegetables like carrots and green peas to make it healthier.
Heart healthy food
Stuffed capsicums
This is a great snack option if you want to maintain your cholesterol level. This is a nutritious snack of not more than 150 calories. Add only a tiny amount of low fat cheese. Use vegetables and herbs for the stuffing and bake for 8-10 minutes.
Heart healthy food
Baked chicken rolls
Another yummy snack for chicken lovers. You can also add a few mushrooms and low fat cheese, and then this light golden snack is ready to eat.
Heart healthy food
Fatty fish such as mackerel, salmon, trout, tuna contain omega 3 fatty acids (such as DHA) that reduce overall inflammation tendency of the body, including blood vessels, thereby reducing triglycerides, blood pressure, reduced blood clotting and better immunity. A study published by the Journal of Cardiovascular Pharmacology (2009) states that it is useful for patients with known coronary disease to consume omega 3 fatty acid supplements 1 gram/day or 1-2 meals/ week of fatty fish as a preventive action.
Heart healthy recipes
Cod with oranges
Ingredients
4 oranges
Four thick pieces cod fillet fish
2 thinly sliced red onion (you can also use regular onion if you are unable to find red onion).
Method
Cut and peel two of the oranges and collect the juice of both the oranges in a cup separately.
Now take the rest of the two oranges and dice them into small square pieces.
Take the four pieces of cod fillet fishes and slightly saute them in a pan with two tablespoons of olive oil over medium-high heat. Season it with salt and pepper and cook it for 5 to 8 minutes. Now place it on a platter and garnish.
Heart healthy recipes
Flaxseed crusted salmon / tofu (Serves 3-4)
4 salmon fillets / 4 small slabs of tofu
½ cup ground flaxseed
½ cup whole wheat bread crumbs
1 tbsp dried herbs (parsley, basil, oregano)
½ tsp salt and 1 tsp freshly ground black pepper
Directions
Preheat oven to 200C.
Cover a baking sheet with foil. Mix the ground flaxseed, salt, pepper and breadcrumbs with herbs in a dish. Place the fillets / tofu on this, coat all sides evenly, pressing gently.
Place the crusted fillets on baking sheet and bake for 15 minutes or until you can flake the fish with a fork. In case of tofu, bake for 7-8 minutes. Serve with a salad.
(very rich in Omega 3 from salmon and flaxseed)
Heart healthy recipes
Grilled Mackerel
Ingredients
Olive oil , salt to taste , 1 lemon zest & juice , 2 fresh mackerel , 600 gms potatoes , 1 tsp wholegrain mustard , 1 tbsp white wine vinegar , 1 red onion (finely sliced) , 1 fennel bulb (finely sliced) , 1 cup parsley (roughly chopped) and freshly ground black pepper to taste.
Method
Preheat your grill to a medium-high heat.
Clean the mackerel and get rid of all the rib bones.
Squeeze a few drops of lemon juice and a sprinkling of zest over mackerel well and sprinkle them with olive oil.
Now, place the mackerel, skin side up, for at least five minutes. Make sure to turn its side when you are half way through the grilling process.
For salad, boil the potatoes and cut them in half.
Place the potato pieces in a mixing bowl and add a dash of olive oil, the rest of the lemon juice and zest, along with mustard and vinegar. Mix all the ingredients together well and add the finely sliced onion and fennel.
Now, add parsley and seasoning.
Place the salad on the serving plates to form a mound. Carefully lay the mackerel fillets on top of salad.
Grilled Mackerel is ready to serve.
Heart healthy food
Flaxseeds contain omega 3 fatty acids called alpha lipoic acid, part of which also gets converted to DHA. Including ground flaxseeds in your diet adds fiber and protects the heart by reducing total cholesterol and the LDL (Bad cholesterol). Add them to cereal, vegetable cutlets, chutney powders. One tablespoon per day is a good dose to have. (Check recipe below)
Heart healthy food
Nuts like walnuts, almonds, pistachios, peanuts are rich in good fats, omega 3, fibre and vitamin E which help maintain blood pressure, lower bad cholesterol, reduce plaque development in arteries. According to a paper in the Journal of Nutrition (2008), "Nuts are food sources that are a composite of numerous cardioprotective nutrients and if routinely incorporated in a healthy diet, population risk of coronary heart disease would therefore be expected to decrease markedly." Because they are very rich in calories, it is best to limit their consumption to no more than a handful a day. Have them plain roasted on salads or as a snack. Avoid the salted, caramelised and flavoured ones.
Walnut recipe - Orange walnut quinoa with chickpeas and mint
For the toasted walnuts with coriander and cumin
Ingredients
1/2 cup chopped walnuts
1/2 teaspoon olive oil
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
Remaining ingredients
1 1/2 cups quinoa
Water
1 teaspoon salt
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cinnamon
1 cup cooked chickpeas, or canned chickpeas (garbanzo beans), drained
1/2 cup chopped fresh mint
2 scallions, finely chopped (both green and white parts)
2 tablespoons freshly squeezed orange juice
1 1/2 tablespoons olive oil
1 1/2 tablespoons fresh lemon juice
1 tablespoon finely grated orange zest
Method
Preheat the oven to 350°F. To prepare the walnuts, toss them in a small bowl with the olive oil, coriander and cumin. Spread in a pan and bake about 10 minutes, until the walnuts are aromatic and slightly browned. Cool to room temperature.
If you have purchased quinoa from a bulk bin, rinse it with cold water and drain well. It is not necessary to rinse boxed quinoa if it says "prewashed."
In a medium saucepan bring 2 1/2 cups water and the salt to a boil. Add the quinoa and return to a boil, stirring frequently. Reduce the heat and cover the pan. Simmer 15 - 20 minutes, until the liquid is absorbed and the quinoa is tender. Remove from heat, add the cumin, coriander and cinnamon, then stir and fluff with a fork to combine. Spread the quinoa on a platter or shallow pan to cool, stirring it occasionally with a fork.
Transfer the quinoa to a large bowl and add the chickpeas, mint, scallions, orange juice, olive oil, lemon juice and orange zest. Stir and toss to combine, then top with the seasoned walnuts.
Serves 4
(Recipe Courtesy of Rebecca Katz for the California Walnut Board)
Heart healthy food
Colourful fruits and vegetables contain a host of antioxidants such as carotenoids, polyphenols that protect the coronary arteries from damage by free radicals, while also adding to the fibre consumption. Forget the complicated terms, just make sure your plate is always dominated by seasonal produce such as carrots, spinach, broccoli, coloured bell peppers, berries, papaya, sweet potato, pumpkin etc.
Heart healthy foods
Heart healthy recipes
Carrot sticks with roasted red bell pepper hummus (Serves 2-3)
Ingredients
2 large carrots, cut into sticks
To roast red bell pepper, lightly brush with olive oil and place on stove top or in a hot oven until the outer skin gets charred. Put this in a brown paper bag until the skin peels off. Remove the charred skins and the seeds. Cut the flesh into strips and keep aside.
For hummus, grind to a puree:
1 cup well cooked chickpeas (Kabuli chana)
1 large roasted bell pepper cut into strips
2 cloves of garlic
1 tbsp tahini (sesame seed paste)
Juice of 1 lemon
¾ tsp salt
Remove into a shallow bowl and garnish with 1 tsp extra virgin olive oil and finely chopped parsley.
(Rich in antioxidants and vitamins from coloured vegetables, rich in protein and fibre from chickpeas, rich in healthy fats from sesame seeds and olive oil)
Heart healthy foods
Lentils and beans are easily available and can be used in a multitude of ways in Indian cuisine. For eg. black eyed peas, rajma, chick peas, black urad dal, kala chana -you could use one of them everyday in curries, salads, hummus or ground to make 'adai' a kind of thick dosa made using a mix of lentils. They add valuable fibre and protein to diet, rich in calcium and several vitamins and are invaluable for heart health.
Heart healthy foods
Apart from this, whole grains like oats, brown rice, lean meats, tea, wine etc. have shown to benefit the heart in one way or the other. Aim for a balanced diet rich in fibre, whole grains, fruits, vegetables, healthy fats, cutting out saturated fats, refined grains and refined sugar and reducing salt consumption.
Delicious, time-saving and healthy too, Upma is a much loved breakfast across India. An excellent dish for post-menopausal health, weight loss and packed with vitamins, fibre and minerals, upma is a full meal in itself. You can make it with sooji, rava or oats, with coconut water instead of plain water, or even with olive oil! Here's a simple and healthy Upma recipe that we recommend for healthy breakfasts.
Ingredients (4 Servings)
Oats - 2 cups
Minced ginger- 1/2 tsp
Yellow gram- 2 tsp
Curry leaves- 5-7 leaves
Black gram - 1 tbsp
Asafetida- a pinch
Mustard seeds- 1.5 tsp
Chopped green chilies- 3
Dried red chilies- 2
Olive oil- 1 tsp
Finely sliced onion- 1
Coconut water- 5 cups
Salt as per taste
Method
Heat a pan on a medium flame and roast the oats for 3 minutes. Make sure you are not using oil while roasting oats. Keep the oats mixture aside.
Now, in the same pan heat a tablespoon of olive oil and add urad dal, chana dal, mustard seeds, green chillies, dry red chillies. Stir fry for sometime till the dal turns light-ish golden brown in colour.
Now, gently add in finely sliced onions, curry leaves and ginger to the pan. Saute the mixture, till the time onions are tender. Now add salt and asafoetida.
Gently pour in coconut water and let it boil for some time.
In no time, add the roasted oats and keep stirring the mixture well. As soon as the oats are thoroughly cooked, remove from pan and serve steaming hot.
Dr. Sheetal - Consultant, Sports Nutritionist and Clinical Dietician, we gives heart healthy snack ideas that will not only maintain your heart health but also help you shed extra kilos.
Heart healthy foods
Whole wheat egg white crepes
Made with the mixture of wheat flour, skimmed milk and egg whites, these whole wheat crepes are perfect for a health conscious person. This snack is blended with taste and nutrients, which makes it an ideal snack option.
Heart healthy food
Carrot, green peas & brown bread sandwich
This is an easy to prepare sandwich and is a great way to add protein, vitamin A and fibre to your diet. Add a dash of mayo, some ketchup, boiled carrots and peas and grill it to make it even more delicious.
Heart healthy food
Idli sandwich
A light twist to the popular South Indian snack we all love. For best benefits, prepare this at home with a low-oil and low-salt recipe. Slice the idli and stuff with stir fried vegetables like cabbage or sprouts to make this a healthy snack for your day.
Heart healthy food
Dalia upma
Dalia upma is a perfect snack to re-energize yourself because it provides you with valuable fibre, minerals and vitamins. Just make sure you use less oil and more vegetables to make it more nutritive.
Heart healthy food
Whole wheat noodles with vegetables and egg white
This is a savory snack, filled with loads of health benefits. Add variety of vegetables like carrots and green peas to make it healthier.
Heart healthy food
Stuffed capsicums
This is a great snack option if you want to maintain your cholesterol level. This is a nutritious snack of not more than 150 calories. Add only a tiny amount of low fat cheese. Use vegetables and herbs for the stuffing and bake for 8-10 minutes.
Heart healthy food
Baked chicken rolls
Another yummy snack for chicken lovers. You can also add a few mushrooms and low fat cheese, and then this light golden snack is ready to eat.
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