Covai Diabetes

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
Breakfast	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
Lunch	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
Dinner	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

Add fenugreek seeds to your food whenever possible. Besides reducing cholesterol, fenugreek is considered good for the heart
For hardcore non-vegetarians, lean meat, fish and chicken can be had but consumption should be limited to 2 servings a day
Choose a cooking oil that is rich in essential fatty acids. Our Indian cooking oils, whichever are available in the market, are all good choices. Go for a variety of oils, for example if you are using groundnut oil or sesame oil, replace it with sunflower oil during your next buy
Limit salt intake to around 2 mg. This might sound difficult but indeed it is for the best and you will get used to it with time
Stop junk food completely. A fruit is always preferred to chips and other snacks when hunger strikes between meals
Avoid eating outside. Home cooked food made with fresh local produce is always the best choice
Use brown rice rather than white rice
Choose fresh fruits rather than canned fruits or juice. Raw foods contain more fiber than processed ones
Eat foods in their most naturally occurring state
Coconut should be avoided
Spices have anti-lipidemic effects. They reduce LDL cholesterol and triglycerides level

References:

Available from: https://millionhearts.hhs.gov/learn-prevent/recipes.htm. Accessed on November 11, 2021.
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.