Category: General

Keeping your heart healthy is important to your overall health. It works throughout the day and night to pump blood that’s essential to keep everything else functioning smoothly.  Unhealthy lifestyle choices can start to have an impact on your heart too. It’s never too late to start caring about your heart health and one of the best ways to look after your heart is with a healthy diet plan. 

While there are some “foods for the heart” that are better for your heart than others, if you’re trying to keep your heart healthy and prevent cardiovascular diseases in the long run, there’s more to do. A heart healthy diet plan doesn’t just mean adding heart healthy foods to your meals, you also have to take a holistic look at your eating habits. 

So if you don’t know how to start with your heart healthy diet plan, let us guide you!

Limit your sodium intake 

Studies have shown that if you lower sodium levels it is great for maintaining healthy blood pressure levels as well as reducing high blood pressure. Adults with high blood pressure are recommended to lower sodium levels in their diet as it can aid in low blood pressure. Since sodium mostly comes from salt added to your food, it’s possible to easily reduce how much you consume. If you still find yourself tempted to add the extra pinches of salt, consider switching to a low-sodium salt. 

Eat more fruits, vegetables, and whole grains 

Fruits, vegetables, and whole grains are packed with nutrients that are good for your body. You can replace many high-calorie foods with fruits and vegetables. For example, if you find yourself craving a snack, instead of grabbing some chips, have some fresh cucumbers instead. Whole grains such as oatmeal, barley, corn, whole wheat, rice, millet, quinoa, and sorghum are foods good for the heart and are also some of the easiest foods to digest. Hence, you should definitely add these foods to your heart healthy diet plan.

Add more potassium, calcium, and magnesium to your diet 

Potassium, calcium, and magnesium are key minerals which play a critical role in regulating & maintaining blood pressure. They help blood vessels tighten and relax when they need to, thus maintaining normal blood pressure throughout the body.

Include foods that have calcium and foods high in magnesium and potassium such as low-fat dairy products, poultry, fish, legumes, banana and nuts as a part of your diet.

Eat less sugar 

It’s possible that sugar is already a part of your daily diet – from a few spoons with tea or coffee in the morning to desserts consumed after a meal or some biscuits in the evening. Sugar is also present in high amounts in many processed foods, even savoury ones. Ingredients like glucose, fructose, galactose, or dextrose all add up to your total sugar consumption and can defeat the purpose of your healthy diet. A high intake of sugar has been linked to an increase in cardiovascular diseases so try to reduce the amount of sugar you consume. Prefer eating at home, reduce sweets and sugar-sweetened beverages in your diet. 

Cut out saturated and trans fat 

You must avoid trans fats as high consumption of trans fatty acids and saturated fats have been linked to an increased risk of coronary heart diseases. Saturated and trans fats are commonly found in fast food and processed foods – what is commonly referred to as junk food. Clinical trials have found that replacing trans fatty acids with low trans fat foods that have monounsaturated (MUFA) or polyunsaturated fatty acids (PUFA) can help reduce your cholesterol levels. So, avoid trans fats by replacing your diet with some low trans fat foods like lean pork, chicken and fish high in omega-3.

Use the right cooking oils for a healthy diet 

Using the right cooking oil is an important part of a healthy diet. Vegetable oils such as palm and coconut oil are high in saturated fat, whereas oils like olive, peanut, and canola contain less saturated fat and more monosaturated fats, and oils like sunflower, corn, soybean, safflower are rich in polyunsaturated fats. 

Monosaturated fats and polyunsaturated fats are better for your health and are known as good fats.  One of the easiest ways of maintaining a balance of both these fats in your diet is with blended oils. Saffola Total is one such blended oil which is the best Indian cooking oil for your health as it has a mix of oils rich in MUFAs and PUFAs so you can get the benefit of two types of oil with one.  

Count your calories 

Lastly, consuming food for the heart and eating a healthy diet also includes eating the right amount of calories. The ideal amount of calories you should be consuming varies depending on your gender, age, and level of activity. You should consume a lesser amount than you burn, if you want to lose weight, or consume an equal amount to maintain your weight. Tracking your calories can help you get a better idea of whether you need to modify the foods you’re eating and their portions.

These are just a few simple suggestions for eating healthier and you can start making changes from today. Eating a healthy diet can be an important preventive measure against cardiovascular diseases and it can also show benefits such as lowering your blood pressure. 

To sum up,

The recipe for a perfect heart healthy diet plan is –

• Foods high in magnesium and potassium
• Foods that have calcium
• Avoid trans fats
• Consume low trans fat foods
• Lower sodium levels in your diet
• Include more foods good for the heart

So, even if you’re not at risk for heart diseases, you can be confident that adopting a heart healthy diet plan will help you get healthy and stay healthy.

Being a woman, you need to seamlessly switch between career, family, kids and more. With the fast pace of life these days, you are often pushed to juggle multiple responsibilities at home and at work that can cause stress. It can be a reaction to a short-lived situation, such as being stuck in traffic or late for an appointment, or it can last a long time if you’re dealing with a relationship or financial issues. Managing your daily stress is important as it can affect more than just your mind. Prolonged stress can affect your heart health.

Learning how to manage stress needs some practice. Here are 10 easy ways to help you get started.

1. Take a few deep breaths and exhale slowly. Practice meditation if you can spare some time daily to relax your stressed-out muscles. Stretch your body & rub your palms briskly. These simple 2-minute exercises can help you stay calm in stressful situations. 
2. Go outdoors. Even a five-minute walk outside can rejuvenate you instantly. You can build a routine of getting a 30-min walk every day, often recommended by health experts.
3. Grab stress-fighting food like dark chocolate, nuts, or oatmeal. Avoid sugary stuff that would harm your health.
4. Stay hydrated. Water can instantly lower the stress level, relaxing your body.
5. Watch a comedy series or funny videos to change your mind, stimulate circulation and balance heart rate.
6. Take short breaks from work. Most of us have a job that requires hours of sitting in one place. So, take a regular break for short walks in between your long hours of sitting.
7. Listen to music and sing along to de-stress.
8. Sleep well. Get adequate sleep by setting up a schedule. Cutting off-screen time well before sleep time is often recommended by health experts to help you sleep better. 
9. Talk therapy. Home or work problems? Discuss them out! Seeking solutions from your loved ones or your colleagues about work can help you calm down.
10. Develop and pursue a hobby. A simple hobby like reading or engaging in creative art can be a great stress-buster. 

Although there will never be more hours in the day, you have more control than you might think. Take small steps for de-stressing and that can have a positive effect on your health & on your heart-health. Keep stress at bay and stay heart healthy!

With the fast pace of life these days, you are often pushed to juggle multiple responsibilities at home and at work that can cause stress. It can be a reaction to a short-lived situation, such as being stuck in traffic or late for an appointment, or it can last a long time if you’re dealing with a relationship or financial issues. Managing your daily stress is important as it can affect more than just your mind. Prolonged stress can affect your heart health.

Learning how to manage stress needs some practice. Here are 10 easy ways to help you get started.

1. Take a few deep breaths and exhale slowly. Practice meditation if you can spare some time daily to relax your stressed-out muscles.
2. Go outdoors. Even a five-minute walk outside can rejuvenate you instantly. You can build a routine of getting a 30-min walk every day, often recommended by health experts.
3. Grab stress-fighting food like dark chocolate, nuts, or oatmeal. Avoid sugary stuff that would harm your health.
4. Stay hydrated. Water can instantly lower the stress level, relaxing your body.

5. Watch a comedy series or funny videos to change your mind, stimulate circulation and balance heart rate.
6. Take short breaks from work. Most of us have a job that requires hours of sitting in one place. So, take a regular break for short walks in between your long hours of sitting.
7. Listen to music and sing along to de-stress.
8. Use pressure techniques. Apply pressure for a few seconds between thumb and forefinger. Bundles of nerves are close to this point. Pressing relaxes nerves and lowers your stress level instantly.
9. Stretch your body & rub your palms briskly. These simple 2-minute exercises can help you stay calm in stressful situations. 
10. Sleep well. Get adequate sleep by setting up a schedule. Cutting off-screen time well before sleep time is often recommended by health experts to help you sleep better. 
11. Talk therapy. Home or work problems? Discuss them out! Seeking solutions from your loved ones or your colleagues about work can help you calm down.
12. Develop and pursue a hobby. A simple hobby like reading or engaging in creative art can be a great stress-buster. 

Although there will never be more hours in the day, you have more control than you might think. Take small steps for de-stressing and that can have a positive effect on your health & on your heart-health. Keep stress at bay and stay heart healthy!

It’s no secret that stress impacts you emotionally and can take a toll on your physical health. In one’s day-to-day life, there are many instances of stress that just go unnoticed. The constant switch between professional and personal life disturbs your work-life balance creating continuous stress. We don’t all react the same way to the sources of stress, so it is important to identify what your stress triggers are in order to face them in a better manner.  

SIGNS OF STRESS

You can get so used to stress that it may feel normal. The signs of stress can be physical, emotional, or behavioral.

Considering today’s lifestyle, you can look out for common physical signs of stress like rapid heart rate, headaches, sleep problems, etc.

Sometimes we also alter our behavior in response to stress by

• Eating too much or too less
• Eating or drinking very fast
• Skipping a meal
• Sleeping too little or too much

These are often ways our body responds to stress, and this can be harmful in the longer term.

IMPACT ON HEART HEALTH

Your body’s response to stress is supposed to protect you. But constant & high level of stress can affect your health. Cortisol is a stress hormone released by the adrenal glands which plays an important role in helping the body respond to stress. High levels of this hormone over a prolonged period may impact heart health. 

Behavior in response to stress like overeating (especially unhealthy food), consumption of alcohol, or smoking when you face tense situations is also bad for your heart. This can further compound the risk to your heart health.

While it may not be easy to remove all the causes of stress, you can take essential steps to manage stress and control its impact on your heart!

HOW TO MANAGE STRESS

Because we all react differently to stress, there is not only one right way to manage it. You can find out what suits you the best. Here are a few ways to find helpful solutions:

Exercise – Regular Aerobic exercises like Brisk walk, jogging, cycling, swimming can improve heart health

Talk it out – Talk about your problems with concerned people to help find solutions 

Take short breaks – Sitting for long periods can contribute to stress. Take a regular break for short walks in between your long hours of sitting.

Eat healthy – Intake of healthy foods like whole grains, legumes, and leafy vegetables at regular hours

Drink adequate water – Drink a glass of water every 2 hours to keep up your hydration to stay alert and healthy

It is natural and normal to be stressed sometimes. But it is very important to recognize it and manage the stress. This can go a long way in keeping your heart healthy!

Health is the biggest asset that you can possess and taking good care of your body and nourishing it in the best possible way is an important responsibility. However, the tedious lifestyle demands of the 21st century can take a toll on your mental and physical well-being. Over time, the unhealthy lifestyle habits we develop impact heart health, a major health concern asthe damage once done cannot be reversed or rectified after a certain time period has passed.

Inactive lifestyle, stress, lack of sleep, skipping meals and belly fat are some red flags as far as deteriorating heart health is concerned. Here are five ways in which you can ensure that your heart always stays on the healthier side:

1. Eating Right

Eating right constitutes a major part of being healthy and happy. Even if the modern-day juggle requires smart time management, it shouldn’t include skipping healthy meals and choosing junk food instead. Eating right makes you physically and mentally fit, and also contributes to proper heart health. You can start this with something as simple as introducing a healthier oil, such as Saffola Gold into your diet. The Oryzanol in the new Saffola Gold keeps a check on cholesterol levels.

2. Regular Exercise

Exercising plays a vital role in keeping you healthy. Moreover, it ensures your emotional well-being. Being physically active gives you positivity and builds confidence. You can choose a proper plan that suits your goal. Be it aerobics, power yoga, weight training, or cardio; the goal should be to enjoy your exercise while also sweating away the health concerns that have been bothering you. Enrolling in the gym is not the only solution. Practising good habits is a promise that you make to yourself, and it should be a commitment you make to yourself. So, if time or convenience is a concern for you, then you can find ways to exercise at the comfort of your home.

3. Get Sound Sleep

Studies show that an adult must ideally get 8 hours of peaceful sleep. Not getting enough sleep might lead to health concerns, especially your heart health, will be negatively impacted. An improper sleep cycle could be a result of both internal and external factors. However, knowing the demerits of not allowing your body to get enough rest, and finding a solution to it is important. There are various ways in which you can get proper sleep, like not consuming caffeine few hours before going to bed, maintaining a proper schedule, setting up a comfortable environment and bedroom temperature, and taking a relaxing shower. 

4. Manage Stress

Stress has been a major concern in everyone’s life. Knowingly or unknowingly, you’re a victim of stressful scenarios, and the escape is never easy. But it isn’t impossible, either. With the right mindset, atmosphere, and practices, you can overcome stress and live a healthy life. Stress management will not only improve your heart health but also help you grow on a personal level. Talking to a therapist, Keeping a positive outlook to life, eating the right food, choosing to quit smoking and drinking, and being open to change and adaptable can help you heal.

Cooking oil is an unavoidable part of most meals of our day. That is why, the quality of cooking oil we use bears a huge impact on our health. How much do we know about this important ingredient of our food? Let’s start by looking at some common myths related to cooking oils.

Read on to know better and choose the best cooking oil for health, for you & your family.

5 Cooking Oil Myths to Keep in Mind

Myth 1: Fats In Cooking Oil are Bad

While the name “fat” may make it sound like something you should not eat, it is indeed an essential part of a healthy diet. Fats are building blocks of crucial hormones. Also, fat from your diet gives you energy. It is the most concentrated source of energy, and hence, should be consumed wisely.

Like every other nutrient, we can categorise the fats consumed by us:

• Trans fats are bad for our health. Repeated frying of oils leads to the formation of trans fats.
• Cooking oils contain three kinds of naturally occurring fatty acids – SFA, MUFA & PUFA. Saturated Fats are necessary, but in a limited amount. MUFA & PUFA are essential fats. The right balance of these fatty acids helps in achieving the proper dietary fat nutrition.

Hence, fat is not your enemy. You should choose the right amount and the right kind of fats for staying healthy.

Myth 2: I can use the cooking oil in which food was previously deep-fried

Deep frying is a popular method of food preparation in India wherein food is cooked infat/oil deep enough to cover the food (example: pakoras, samosas, puri, chips). During deep frying, food is constantly heated at high temperature of 180°C and above. This continuous exposure to elevated temperature leads to generation of undesirable compounds & trans-fats which are bad for health. That is why it is best to not reuse cooking oil that has been used for deep-frying.

Myth 3: Single Seed Oils Can Offer Complete Nutrition to the Body

Some of the naturally occurring vegetables oils are rich in either MUFA or PUFA. For example, high SFA oils like coconut oil and palm kernel oil or high PUFA (Omega-6) oil like sunflower oil, safflower oil.

While every oil has its own unique fatty acid composition, single seed oils cannot provide all the three fatty acids in the right balance. As per the National Institute of Nutrition (NIN) guidelines, for balanced nutrition from fats, we need a proper balance of all types. Thus, single seed oils cannot offer complete fat nutrition. Blended oils with the right balance of MUFA & PUFA help in staying healthy.

Myth 4: Changing cooking oil every few months is the only way to achieve balanced fats for good health

Medical experts recommend rotation of cooking oils every few months as it is a way of achieving benefits from different oils. It is because single seed oils are rich in either MUFA or PUFA, which are essential fats. However, that is not the only way. Blended oils are a scientific blend of two different edible oils that give you the goodness of two oils in one. Blended oils are formulated with the help of research on proportion and scientific understanding of cooking oils which can give you the balance of both essential fatty acids – MUFA and PUFA. So, instead of rotating oils, using blended oils can also help you achieve benefits of 2 different oils.

Myth 5: I should choose only a light cooking oil

A cooking oil which makes your meals seem heavier on stomach is not preferred. While you choose a light cooking oil, do not forget to choose the right cooking oil! It should give you a good balance of fats, which blended oils can provide with. MUFA and PUFA are essential fats, both of which are not provided by single seed oils. Hence, choose a light but also the right cooking oil.

Below are some useful tips you can follow.

Good Storage Practices

• Sunlight degrades the quality of oil hence keep the oil in a dark coloured bottle or away from sunlight
• Keep oil in a clean and dry container to avoid exposure to moisture
• The oil container should be kept away from the gas burner to prevent prolonged exposure to heat
• If the oil has constant access to fresh air, the process of oxidation starts and oil deteriorates faster. The bottle should have a tight-fitting cap

Good Cooking Practices

• Reuse/recycling of fried oil should be avoided
• Do not overheat the oil for longer duration as it spoils the oil quickly
• Use an appropriate amount of oil for frying

Conclusion

You want the best for your family and hope this article can help you choose the best cooking oil for your family, which assures you it’ll take care of their health like you intend to!

With hectic schedules affecting our lives in a drastic manner, we must undertake extra efforts towards maintaining a healthy lifestyle. Physical activities are our best bet, wouldn’t you say so? They ensure that both your heart and mind remain in good condition. It keeps you fit and offers many cardiometabolic health benefits.

There are many ways in which you can keep your heart in good shape. Cardio workouts have gained immense popularity in recent years. People are also following fat-burning workouts to help them achieve their fitness goals.

Read on to learn more about five incredibly easy yet effective cardio workouts that can help you stay heart-healthy.

1. Walking:

Yes, we know what you are thinking! It may seem too easy to carry out this particular exercise but in reality, it is one of the best ways to keep your heart healthy. When you consistently go on walks and maintain this habit for a long period of time, your heart gets used to being actively exercised which leads to better blood circulation. 

A daily walk that lasts 20-30 minutes is ideal for beginners. Over time, you will see that your heart feels more fit and fine. Remember: The more you walk, the more the benefits! Apart from its amazing health benefits, walking also helps improve metabolism and manage your weight effectively.
Pro Tip: Next time you go on a walk, make sure to plug in your headphones and listen to your favourite tunes or audiobook to make your experience more fun and enjoyable! 

2. Cardio Kickboxing

Kickboxing is a mixture of karate and boxing. It is a great cardio workout which not only helps build your core strength and endurance but also helps in fat loss. and works as a proper full-body workout. It further improves your defence and coordination skills. This cardio workoutis perfect for those looking to sweat it out after a long day at work and don’t have time to head to the gym or go for a walk. of kickboxing should work a great deal on getting those endorphins going.

3.  Swimming 

One of the most intense cardio workouts that you can participate in is swimming. Taking a water aerobics class can be extremely helpful for your heart. The benefits of swimming are not only limited to your heart but also extend to your lungs and other body parts. It ensures that your body is actively involved throughout the duration of the exercise. Swimming is the best cardio exercise; it helps to build endurance and better cardiovascular health.

4. Power Yoga

Yoga offers multiple benefits. From boosting your physical health to improving your mental wellbeing, it is one of the oldest and most versatile exercise forms out there. Beyond reducing stress levels, different types of yoga, like power yoga, can reduce inflammation which is known to help provides numerous cardiovascular benefits. One of the best reasons to practice yoga is not only because it is a great cardio workout but because it also helps improve and correct your posture.

5. Cycling

Cycling every day can add an element of adventure to your workout routine. It requires large amounts of energy since it exercises all the part of your body, especially the legs. It is due to this reason that your heart tends to increase its work rate and pump more blood consistently throughout the body. 

In conclusion, your heart works hard every second of the day, 24 hours daily. It is a vital organ that dictates the overall health of your body. Since it holds so much importance, you must take good care of it, right? So, make sure to try out these simple cardio exercises for heart health and also fat loss right away! However, before opting for any cardio exercise, do not forget to consult your doctor. Another major part of your heart health is also your diet. The food you consume on a daily basis, for example, your cooking oil, can make a huge difference to your overall health. Try Saffola Gold and complement your fitness efforts!This is a test quote.

In today’s world, being healthy is an important goal for every individual. Be it coping with work stress or studies; you need lots of energy. This can only be provided by nourishing your body and mind with healthy practices such as exercising regularly, following a balanced diet, practising mindfulness, etc.

In fact, it is recommended that you start exercising every day, especially if you have high cholesterol, blood pressure or sugar levels, regardless of your weight. It’s true – resistance training and aerobics can also help manage chronic diseases.   

Things to Keep in Mind Before Doing Home Workouts

The best time to indulge in these simple exercises is early in the morning: it’s not only more effective but also gives your day a productive start.

Apart from dedicating time to exercise, here are a few other factors to keep in mind before your next work out:

• Good quality sleep must be your priority for a stress-free and active morning exercise
• Drinking enough water will help your body make up for the loss of water that it sweats away during exercise
• A pre-workout snack can be beneficial for the body. However, never force feed yourself, especially before you exercise
• Remember to wear comfortable gym clothes and shoes
• Always warm-up before you start exercising

Three Easy Workouts To Try At Home

Often enough, joining a gym is not a viable solution for those with inflexible schedules. Apart from avoiding excessive amounts of and food, performing simple exercises at home each morning can set you on the road to good health without taking up too much of your time.

Begin your journey towards a healthy lifestyle with these three easy workouts.

1. Skipping:

Skipping is a simple yet effective home workout that everyone can try. It is one of the best full-bodyworkouts to lose weight. Additionally, jumping rope is a piece of affordable and readily available workout equipment that can be found in every home. If, however, you can’t find one, you can opt for on-the-spot jogging which is just as effective.
Beginners should do 50 jumps in the beginning and then increase both the speed and frequency gradually. You can even enhance leg and bone strength by practising skipping every day. Besides that, it is the best exercise to lose weight and enhance agility, stamina, endurance and flexibility. 

2. Push-Ups:

Can you spare only 20 minutes every day? If yes, then push-ups are the best home workouts for you. The beauty of this exercise lies in the fact that it is basic but very effective. Beginners should start with two sets of push-ups with 10 repetitions in each and give a 5-minute break between 2 sets. With time, you can increase the number of sets. 
At the beginner level, you can start with vertical push-ups against a wall to build your strength. For intermediary, knee push-ups would be ideal and then you can move on to advance level of floor push-ups. The exercise should be done as per the comfort level of the doer.
By working the pectoral muscles, triceps and also shoulders, push-ups enhance upper body strength. The fact that push-ups are known to make the body core and lower back strong is an added benefit.

3. Squats:

Are you in search of some exercises that will also be helpful in the overall well being of your body? Then opt for squats without a second thought. Not only are squats suitable for beginners, but they also do not require any fancy equipment or too much space.

To do it, stand straight maintaining a shoulder distance between the feet. Keep the back straight with thighs parallel to the floor. Now squat in the sitting position. Taking the help of a chair while doing this exercise to lose weight is best for beginners. You can start with ten sets, gradually increasing it with time.

The Bottom Line

While adding a healthy oil to your diet definitely helps, it needs to be supplemented with simple weight training exercises for lasting results. Implementing physical activity into your routine is easier said than done, but if you are too busy to step out of the house, these three home workouts are a no-fuss way to shed those kilos and keep you healthy. 

A balanced lifestyle that includes nutrient-rich meals and heart health foods along with a consistent workout routine goes a long way in keeping yourself healthy. Nutrients are the building blocks of our health ecosystem. Increased intake of heart health foods like lean proteins, dietary fibre and antioxidant-rich foods can help you build sound dietary habits and meet your daily nutritional needs with ease. Read on to know more about our top 4 nutrient-rich and heart healthy food recipes and see how these heart health foods can work wonders! 

1. Apple Almond Date Smoothie

Craving for something delicious to drink? Here’s a super healthy smoothie for a heart healthy diet to boost your mood and satiate your taste buds on the go!

Ingredients

• 1 apple, peeled and diced
• 2 tablespoons of regular oats
• 4 pitted dates
• 1 tablespoon flaxseeds, powdered
• 4 almonds, finely powdered
• 2 cups of chilled milk

Instructions

Add one cup of milk into your mixer and blend all the ingredients together until smooth. Add the remaining milk and blend again to combine well. Transfer the smoothie into a glass and let it chill in the fridge for 10 mins. Once cool, garnish with almond powder for an appetizing look.

2. Healthy Oats Chilla

Oats are one of the best foods for heart health. Oats chilla is a super tasty breakfast prepared using rolled oats and spices. This Indian pancake is a tastier alternative to add to your heart healthy diet.

Ingredients

• 1 cup oats
• ¼ cup curd/yoghurt
• 1 cup of water
• ½ tsp ginger paste
• ¼ tsp turmeric
• ½ tsp cumin
• 1 chilli finely chopped
• 2 tbsp onion, finely chopped
• 2 tbsp tomato, finely chopped
• 2 tsp carrots, finely chopped
• Salt to taste
• Oil for roasting

Instructions

Take a bowl, add oats, curd and 1/2 cup of water and let it soak for 10 minutes. To the mixture, add all chopped vegetables, ginger-garlic paste and spices in the mixture. Mix it well.

Take a pan, heat it and add 1 tsp cooking oil and allow it to heat. Pour a ladleful of batter onto a hot griddle (Tawa) and spread gently. Pour ½ tsp of healthy Saffola oil over the chilla. Cover and let it cook on a medium flame for a minute and flip

Serve with your choice of fresh chutney.

3. Sprouted Lentil Salad

This classic healthy food for the heart in the form of a mildly spiced lentil salad is both delicious and rich in nutrients. Let’s look at how to prepare this heart healthy food salad.

• 1 cups lentil (moon dal) sprouts
• 1 cup cucumber julienne
• 1 cup carrot julienne
• 1 cup beetroot julienne
• 1 tsp olive oil
• 1 tsp lemon juice
• 1 chopped green chilli
• 2 tsp coriander, chopped
• 2 tsp chaat masala
• Salt – as per taste
• 1/4 tsp mustard seeds
• ¼ cup grated coconut
• Curry leaves – a sprig

Instructions

Take a big bowl, place the washed moong dal sprouts in it and add the rest of the ingredients. Mix it well.

For tempering heat a little oil in a pan and add mustard seeds. Once they start to crackle, add curry leaves and saute for a minute.

Add grated coconut and cook until slightly brown. Pour it over the salad, mix it well and serve.

4. Low Fat Paneer Tikka with Green Marinade

Unlike other dairy products which are not healthy for the heart, paneer is a heart healthy food since it has low levels of LDL cholesterol. 

Tawa paneer tikka is a tasty and healthy dinner idea to consider. Not only is it a favourite dish in many Indian households, but it can also be prepared quite quickly and easily.

• 1 cup paneer cubes
• Salt as per taste
• Oil
• Few chunks of onion
• Few chunks of diced pepper

For Green Marinade

• 1/4 cup finely chopped mint leaves
• 1 cup coriander leaves
• 1/2 cup dill leaves (optional)
• 1/4 cup blanched spinach
• 1/4 cup onion (small)
• 1/4 cup green chilly
• 1 tsp chopped ginger
• 1 tbs, chopped garlic
• 4 tbs lemon juice
• 2 tsp gram flour
• Salt as per taste
• 1 tbsp cornflour
• 2 tsp green finely chopped chillies
• Oil for cooking

Instructions

Take a bowl, combine and mix all the ingredients of marinade well and puree the ingredients to a fine paste. Sprinkle some salt on the paneer cubes and mix it well. Pour out the marinade over the paneer slowly. 

To the same marinade add chunks of onions and peppers and keep it aside for at least 20 mins. 

Take a pan, heat it and drizzle some oil. Cook the paneer and diced veggies on a medium-hot pan. Turn and cook from all sides before serving hot.

To Wrap It Up

Changing our eating habits is quite challenging. The easier way is to simply include some of the above heart healthy food recipes to create a super heart healthy diet! 

Take simple steps towards a heart-healthy lifestyle and choose Saffola Gold which helps you in this journey!