For a healthy heart, home-cooked food can be simple, tasty, and Indian-style. The main idea is to include more vegetables, whole grains, pulses, nuts and seeds, while keeping salt, sugar and deep-fried foods moderate.
❤️ Heart-Healthy Home Food
ЁЯМЕ Breakfast
- Vegetable oats/upma
- Moong dal chilla with vegetables
- Vegetable poha
- 1–2 whole-wheat rotis with vegetable bhaji
- Idli with sambar
ЁЯНЫ Lunch
- 2 whole-wheat/bajra/jowar rotis or a moderate portion of brown rice
- Dal/rajma/chana
- 1–2 vegetable dishes
- Salad
- Plain curd or buttermilk
☕ Evening
- A small handful of unsalted nuts
- Roasted chana
- Fruit
- Sprouts chaat
ЁЯМЩ Dinner
- Vegetable dal khichdi
- Roti + dal + vegetables
- Vegetable soup + moong dal chilla
- Light vegetable pulao + raita
ЁЯеж Foods to include regularly
- Oats, whole wheat, jowar, bajra and other whole grains
- Dal, beans and sprouts
- Green leafy vegetables and other colourful vegetables
- Fruits such as apple, guava, orange and papaya
- Unsalted almonds/walnuts and seeds in small portions
- Fish, if you eat non-vegetarian food
Limit
- Deep-fried snacks and fried papad
- Excess ghee/butter
- Processed meats
- Packaged salty snacks
- Sugary drinks and excessive sweets
- Very salty pickles, chutneys and ready-made foods
Simple rule: Make about ½ your plate vegetables, ¼ protein (dal/beans/egg/fish), and ¼ whole grains, with a small amount of healthy fat.
If you tell me whether you want vegetarian or non-vegetarian, I can give you a 7-day Indian heart-healthy home-food menu.
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