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Recipes for Healthy Heart

A heart-healthy lifestyle starts with healthy food choices. Eating a variety of foods rich in nutrients like potassium, calcium, magnesium, fiber and protein and lower in sodium and saturated fat can help keep your blood pressure low and protect against heart disease and stroke.1

A healthy diet can reduce the risk of a person developing a heart disease by 35%, and the risk is further diminished by 70% when the person follows a good lifestyle as well.2

Eating heart-healthy doesn’t have to be boring or bland. In fact, it can be easy and delicious!1

Heart Healthy Meal Plan2

Meal type Food product Calorie count
As soon as you wake up
  • Start your day with nuts – maybe around 4–6 almonds and 2 walnuts
  • Follow this up with a glass of warm water with a few drops of lemon juice
  • Drinking coffee or tea as soon as you wake up on an empty stomach is best avoided
  • 6 almonds – 42 kcal
  • 2 walnuts – 18 kcal
  • 2 oats idlis with mint chutney is a good option
  • Oats is a good antioxidant and it helps in reducing cholesterol
  • Alternatively, you could also have a cup of upma cooked with green peas. Peas being rich in potassium are very good for the heart
  • For a non-vegetarian breakfast option, 2 egg whites cooked in any way preferably (except fried) with 2 slices of brown bread is a good choice
  • 1 oats idli – 30 kcal
  • 1 tablespoon of mint chutney – 12 kcal
  • 1 cup of upma – 192 kcal
  • 1 egg white – 17 kcal
  • 1 slice of brown bread – 74 kcal
Mid morning
  • An apple, orange or guava would be a good choice
  • A glass of tender coconut water besides being healthy would be tasty and refreshing as well and is a good mid-morning thirst quencher
  • 1 fruit is typically around 50–70 kcal
  • 1 cup of tender coconut water – 45 kcal
  • Vegetable pulao/biryani made with brown rice accompanied by a cucumber-carrot-onion raitha and a bowl of mixed vegetable salad will not only be filled with flavor but will fill the stomach as well
  • Another meal option would be 3 medium-sized chapatis with dal or drumstick sambhar. This can be enjoyed with a cooked vegetable of choice and a salad
  • For a non-vegetarian option, replace the dal with chicken or fish. It can be in the grilled or curry form but not fried
  • 1 cup of cooked brown rice – 216 kcal
  • 1 bowl of raita – 75 kcal
  • 1 bowl of salad – 30 kcal
  • 1 chapati – 80-120 kcal depending on size
  • 1 bowl of sambhar – 130 kcal
  • 1 bowl of cooked vegetable – 70 kcal
  • 100 g of chicken – 165 kcal
  • 100 g of fish – 109 kcal
Evening snacks
  • A glass of buttermilk is extremely tasty and healthy
  • For diabetics, sugar is best avoided and plain buttermilk is preferable
  • If something solid is preferred, then a cup of Red Rice Flakes or a fruit (like watermelon) can be had
  • 1 cup of buttermilk – 99 kcal
  • 1 cup of Red Rice Flakes – 100 kcal
  • 1 cup of diced watermelon – 46 kcal
  • A bowl of whole grain upma or kichdi with vegetable sambhar
  • Alternative option with 2 multigrain rotis and cooked dal
  • 1 bowl of whole grain upma – 240 kcal
  • 1 bowl of sambhar – 130 kcal
  • 1 bowl of cooked dal – 104 kcal
  • 1 multigrain roti – 135 kcal
Bedtime A glass of skim milk (without sugar) with a bit of turmeric in it can do wonders
  • 1 glass of skim milk – 108 kcal

A Few Pointers to Keep in Mind 2

  1. Available from: https://millionhearts.hhs.gov/learn-prevent/recipes.htm. Accessed on November 11, 2021.
  2. Available from: https://kauveryhospital.com/blog/heart-health/south-indian-diet-plan-for-heart-patients . Accessed on November 11, 2021.

To be sure of eating a diet that is right for you and to know the portion size that your body needs, consult a specialist. The best way to be sure of protecting your heart and your overall health is to consult a cardiac specialist at a reputed hospital.