Indian breakfast and snack ideas for heart patients
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For heart patients, Breakfast and Snacks are two important meal in a day. Having a healthy breakfast and healthy snack will keep you energetic and satiated. This will prevent you from having a heavy meal in Lunch & Dinner. We, Indians are blessed with our traditional foods which are immensely nutritious and balanced meals. Our traditional Indian breakfast and Snacks are a unique blend of Vegetables, Cereals, Pulses or Lentils, and Healthy Fats. When we are well equipped with healthy Indian Breakfast and Snacks Recipes, then why include fancy, readymade, and packaged food. This article will give you Healthy Indian Breakfast and Snacks ideas for Heart Patients.

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Golden Rules For Indian Meal Planning For Heart Patients

Rule Number 1: Include Fresh Fruits and Vegetables.

Fruits and Vegetables boost our immune system, Provide us with all the micronutrients, and help in reducing inflammation. Reducing inflammation will protect our heart life for a long time. Another advantage of eating good portions of vegetables and fruits is it will keep you away from having junk foods. Make sure that you eat a good portion of raw veggies without added salt in every meal and raw fruits as snacks every day.

Rule Number 2: Include Soluble Fiber

One of the most important nutrients for heart health is soluble fiber. They help in lowering cholesterol levels and manage blood sugar levels. 10-25 grams of soluble fiber is very important for healthy heart functions. It is mostly available in Oats, Beans, Ground Flaxseed, etc.

Rule Number 3: Include Omega-3 – 3 Fatty Acids

Omega-3 fatty acids are good fats that can reduce blood pressure, decrease triglyceride levels, slow the growth of plaque in the arteries and reduce the risk of heart attacks. Fish, Walnuts, Flax seeds, Chia seeds, and Sabja Seeds are some of the good sources of Omega -3 fatty acids.

While planning a meal for a healthy heart, it is a must to include the above three nutrients in every meal. Generally, Indian Lunch and Dinner have these nutrients in a balanced way. But somehow, people miss to include these essential nutrients in breakfast and snacks. So here, are some Indian Breakfast and Indian Snack ideas for Heart Patients.

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Kick start the day in a healthy way

Instead of directly jumping into heavy breakfast or regular chai biscuits, start the day with the following :

  • A glass of warm water with Cinnamon. Boil a half-inch of cinnamon stick in 2 glasses of water. Bring it to half and squeeze some lime juice when it’s warm. Sip this warm water slowly to activate your metabolism.

or

  • Consume a teaspoon of overnight soaked methi seeds alongwith water.
  • After 30 minutes have a handful of overnight soaked nuts ( Almonds -6, Walnuts -2, and Pistachios – 2) or A seasonal fruit.
  • Have a healthy breakfast!

Indian Breakfast Ideas for Heart Patients

Indian Breakfast Idea for Healthy Heart  1:  Idly and Dosa

Idly and Dosa are popular south Indian breakfast recipes. They are easily digestible by everyone from infants to elders. As they are made with fermented batter, it increases the bioavailability of nutrients like Vitamin -B and few anti-carcinogenic substances. Both can be made with very less or no oil making it even a healthier breakfast option. Having fermented foods give a boost to our immunity as well.

Healthy Idly Breakfast Ideas for Heart PatientsHealthy Dosa Breakfast Ideas for Heart Patients
Jowar Idly with Almond Chutney ( 2 idlies)Adai Dosa ( 1 dosa) with mint chutney
Ragi Idly with Tomato Chutney (2 idlies)Palak Moong dal Dosa (1) with onion ginger Chutney
Oats Idly with Onion Chutney ( 2 idlies)Ragi Dosa (1) with Vegetable Sambhar
Nutritious vegetable stuffed Idly with Ginger – Garlic Chutney ( 2 Idlies)Jowar Dosa (1) with ginger garlic chutney
Foxtail Millet Idly with Vegetable Sambhar – ( 2 idlies)Wheat  Flour Dosa (1) with coriander chutney
Moong Dal Idly with Mint Coriander Chutney ( 2 idlies)Brown Rice Dosa (1) with vegetable chutney.
 Pessarattu with ginger chutney (1)
  • Instead of having regular idly or dosa, try healthy alternatives to make it protein-rich.Instead of White Rice, you can replace it with Black Rice, Millets like ragi, and brown rice. Add vegetables to regular Idly and Dosa to make them healthy for the heart.
  • Add grated or finely chopped seasonal vegetables like carrots, beetroots, green leafy vegetables, etc of your choice to make them fiber-rich.
  • Replace regular Coconut or Peanut Chutney with vegetable chutneys or vegetable sambhar to make it a completely balanced meal.
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Indian Breakfast Idea for healthy heart 2 :   One Bowl Indian Breakfast

One bowl options of Indian breakfasts can be made in a jiffy with minimum ingredients. Working people or bachelors can make them quickly and hassle-free. Upma, Poha, and Daliya are one bowl Indian breakfast recipes that can be made in busy mornings and are a healthy breakfast option for the whole family. Make sure to make them with less or no oil. Add grated or finely chopped seasonal vegetables to make them a healthier option.

                  Upma                      Poha               Porridges
Vegetable Sooji UpmaRegular Poha with dry roasted peanutOats Porridge with no additional  sugar. Add vegetables, pepper powder and pinch of salt

 

If non diabetic add a teaspoon of honey or jaggery.

Vegetable Daliya or broken whent upmaKanda batata Poha with lemon squeezedBroken wheat or Daliya kheer with no sugar.Add some nuts and seeds.

 

If non- diabetic add a teaspoon of jaggery or honey.

Vegetable Oats UpmaRed Rice Poha with vegetables

Home made Indian cereal mix porridge.

Millet UpmaProtein packed Poha with Mixed boiled sprouts 
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Indian Breakfast Idea for healthy heart 3:  Rotis and Parathas

Rotis and Parathas are commonly prepared breakfast in many Indian households. It is a complete meal when accompanied with healthy dals and curries. It can keep you full and satiated till Lunchtime and keep you away from hunger pans during the day. It will also keep you energetic for a good time which is very essential for everyone to work efficiently.

Healthy Paratha breakfast option for Heart Patients

Methi Paratha with Onion-Tomato Raita (1)

                                      Mixed vegetable Paratha with Carrot – Mint Raita (1)

                                                   Mooli Paratha/Lauki paratha  with Beetroot Raita (1)

                                                      Pyaaz jowar roti with Tomato dal (1)

Grated Paneer Paratha with mint raita . (1)

  • Instead of plain Rotis or Parathas have vegetable stuffed parathas. You can replace regular wheat flour with millet flour or buckwheat flour for a change and healthy twist to your regular breakfast.
  • Have them with vegetable curry (with minimum or no oil) or Curd.
  • Remember to make the parathas with minimum oil and No additional ghee or butter spread on them.
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Indian Breakfast Idea for Healthy Heart 4: Chillas

Chillas are thin pancakes that can be prepared instantly with minimal ingredients. It’s a healthy and nutritious breakfast option for heart patients. Prepare them with less or no oil to make them a healthy option. Add lots of seasonal vegetables to make it more colorful and wholesome. Enjoy them with Curd or homemade Chutneys like tomato or pudina chutney.

                                         Healthy Chilla options for Heart patients

Oats Besan Chilla (1)

Moong dal palak chilli (1)

Moong dal Radish Chilla (1)

Beetroot oats Chilla (1)

Ragi and Coriander Chilla (1)

Cucumber- Carrot Besan Chilla (1)

Jowar -Tomato Chilla (1)

Apple Honey Oats Chilla (1) only if your sugar levels are normal and not diabetic.

Banana Oats Pancakes (1)  Only if your sugar levels are normal and not diabetic

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Indian Breakfast Idea for healthy heart 5:  Eggs

One whole egg can be consumed weekly thrice by heart patients or 2 egg whites can be consumed alternate days by heart patients. Make sure to include vegetables along with the egg. Prepare with minimal oil and no additional cheese or spreads with the omelet. You can have them with two multigrain or whole wheat bread.

                                            Healthy Egg Options for heart Patients

Boiled Egg

Spinach Omelette with two egg whites

Mixed vegetable omelette

Tomato – Herb Omelette

Mushroom, Capsicum and Coriander Omelette.

 

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Always Remember –

  • Portion Control is a must. No matter how healthy you prepare breakfast but it is taken in excess it will increase the calorie intake and burden to your heart.
  • A good portion of Vegetables must be consumed in your breakfast to increase the fiber content.
  • Exclude packaged Sauces, Cheese spreads, Jams, and Pickles from the market. They will only add additional salt, sugar, and trans fats to your meal.
  • No ready to eat – packaged foods like maggie, pasta, and breakfast packets.
    Use very minimal or no oil for breakfast preparations. Trust me it is tasty and nutritious, you will slowly get used to the taste.
  • No deep fried breakfast like puri, jalebis, vadas, and cutlets unless your cholesterol, triglycerides, and blood pressure levels come down. Once they are in normal range you can enjoy them once a month or during festivals.
  • Please include your Indian traditional breakfast, local and seasonal breakfast recipes in your diet.But remember to make it with less oil and more veggies to make it low in calories.
  • Always be creative in the kitchen and change the grains,cereals ,vegetables in the regular breakfast recipes.

Healthy Indian Snacks Ideas for heart Patients

Mid-morning 11 and Evening 5 is the vulnerable time when many of us end up eating junk and break the healthy diet schedule. Make your pantry well equipped with healthy stuff so that you only end up eating healthy snacks.

Instant Snacks Ideas

Ready to eat home made Snacks

Beverages

Any seasonal fruit – Oranges, Watermelons, Mosambi, Apples, Pears, Ber, Guava, Papaya, Pomegranate etc

Limit High calorie fruits like Chicco and Banana

Muri or Puffed Rice snacks

Coconut Water

Vegetable Salads like cut cucumbers


and tomatoes, grated carrots, radish and beetroots. Sprinkle some flaxseeds and lemon juice.

Chirwa or Flattened Rice snacks

Vegetable Juices like Beetroot,


Carrot Juice, Spinach Juice, Cucumber juice, Bottle gourd juice, Ash gourd juice etc

Steamed mixed Sprouts bhel

Phool Makhana

Green Tea or Indian Herbal Tea

Oat Meal

Baked Lentil mix

Ragi Malt

Boiled Corn

Bhuna Chana Dal

Oats- Apple Smoothie

Boiled Groundnuts with jaggery

Home made oats-walnut muffins

Buttermilk

Steamed Dhokla or Khaman (2 pieces with mint chutney)

Methi Bajra Khakra with no oil

Papaya Thandai

Poha cutlets

Sesame Jaggery  Laddu

Nimbu Pani

Spinach Chana dal cutlets

Beaten Green Moong Dal

Sattu ka Pani

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Always remember this while snacking – 

  • Portion Control is a must.
  • Try to include a teaspoon of nuts in your snacks.
  • Sprinkle Flaxseeds or methi seeds powder on the snacks.
  • Remove all the junk from home and fill the pantry with healthy options.
  • Keep fruits on the table or a place that is always visible to you.
  • Remove all the food delivery apps from the mobile.
author
Akhila holds a Post graduate diploma in clinical nutrition and dietetics from Apollo health education and research foundation. She is into this field since a year.She worked as an intern at Apollo hospitals, Hyderabad. She is trained in both inpatient and outpatient dietetics department. She did nutritional assessment, diet planning and clinical counselling for individuals with Hypothy-roid, Diabetic mellitus, Hypertension and kidney dysfunctions at outpatient department in Apollo. Akhila was into agricultural biotechnology but destiny had different plans and her strong passion towards nutrition and food sciences got her into clinical nutrition field. Having a strong background in biochemistry and human genetics she acquired a deep knowledge in the statistics specific to whole body macronutrient and micronutrient metabolism and its relation to metabolic diseas-es.Coming from agricultural background she did research on how organic foods are beneficial than conventionally grown counterparts in terms of nutrients such as antioxidants.She always motivates to encourage locally grown food for better health. She doesn’t encourage usage of supplements and crash diets. She believes the blend of traditional food wisdom and modern nutritional science is necessary for healthy body and mind. She em-phasises more on health gain than just loosing weight.This can only be possible by Sustainable diets.She is all happy in to help her clients who are ready to lead healthy, happy and nourishing life through Wellness munch!

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