Heart-healthy recipes to lower cholesterol and improve heart health

Taking care of your heart is important in this fast-paced lifestyle where people don’t have time to exercise or cook a nutritious meal. As cases of heart attacks in youth increase, the diet must be modified to add foods that are good for the heart. One can include a variety of heart healthy foods in their heart diet from seasonal fruits, vegetables, seeds, whole grains, shellfish, poultry, salmon, tuna, beans, lentils, peas, skim milk among many others. On the other hand, foods high in sugar, salt, and saturated fat should be avoided whenever possible. You should avoid eating fried things and prefer to sauté, steam or boil. (Also read: Heart Health Tips: Lifestyle Changes to Prevent Heart Attacks)

Here are two heart-healthy dishes shared by Dr. Meghana Pasi, Nutrition Consultant at MyThali, Arogya World.

1. Steamed Karuppu Fish (Black Pigeon)

Mix the spices – Turmeric powder, chili powder, pepper, salt, lemon juice and marinate the fish and keep it for a while. Place the fish in a steamer pan lined with banana leaves and steam for 5 to 7 minutes.

Ingredients for the sauce: Coconut oil, coconut milk, curry leaves, shallots, chili, ginger-garlic paste, tomato, pepper, salt to taste, lemon juice. Prepare the coconut curry in coconut oil. Sauté onion, ginger-garlic paste, green chili, tomato puree, and add pepper powder and salt. Once it is cooked through, add the coconut milk and cook for a while longer.

Pour the curry over the steamed fish. Garnish with chopped bell peppers, carrots, and onion rings with a squeeze of lemon.

health benefits

• Pomfret fish is a fatty fish. Contains high amounts of Omega-3 fatty acids.

• This helps reduce bad cholesterol and in turn helps reduce the risk of cardiovascular disease.

• Also contains calcium, vitamins A, D and B12. Vitamins help build immunity, improve vision, and skin and bone health.

• They also help increase brain function.

2. Sprouted Mung Bean and Foxtail Millet Salad

Ingredients: Sprouted mung beans, foxtail millet, red, green and yellow bell peppers, onion, coriander, roasted peanuts, lemon juice, chat masala, salt to taste

Procedure: Sprout the mung a day before. Soak millet overnight and steam or pressure cook to soften. In a large bowl, combine the sprouts, foxtail millet, chopped onions, cucumber, tomatoes, carrots, green chili, cilantro, roasted peanuts, and seasonings such as chaat masala, salt, black pepper, and lime juice. Mix and serve immediately or refrigerate for 30 minutes and serve cold.

health benefits

This nutritious salad can be enjoyed as a great protein-rich breakfast or snack or even served with a soup and tikki lunch/dinner.

Here are some benefits of sprouted mung:

• Good source of vitamin K, vitamin C and protein

• Helps in digestion

• Improves blood circulation

• Help in weight loss

• Rich in minerals such as folic acid and magnesium

• Helps lower bad cholesterol and blood pressure while improving good cholesterol like HDL.

Some health benefits of consuming Foxtail millet:

• Good source of vitamin B1 that protects the functions of the heart.

• Regulates the blood sugar level since they are rich in fiber and have a low glycemic index.

• The amino acids in foxtail millet prevent the formation of fat in the liver and therefore reduce cholesterol levels.

• Fiber gives a feeling of satiety and helps control excessive food consumption and in turn helps in weight loss.

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James D. Brown
James D. Brown
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