For a heart patient, following a proper diet is of prime importance. Healthy eating and living can make a huge difference and researches show that adding heart-saving foods to the patient’s diet is just as important as cutting back on food items that are off-limits.
Here are a couple of suggestions for a lower cholesterol diet that must be included for patients with heart ailments:
- 1. Almonds:
Almonds are a source of 15 nutrients such as vitamin E, dietary fiber, protein etc. They may lower total and LDL cholesterol when included in a healthy diet and reduce levels of heart damaging inflammation. In fact, According to a study published in the British Journal of Nutrition, researchers estimated that for every 30 grams increase (approximately 1 serving) of almonds consumed daily, an estimated 10-year coronary heart disease (CHD) risk score was reduced by 3.5%. Hence, it is advised to munch on a handful of almonds (30 grams/ 23 almonds), to help you maintain a healthy life.
- 2. Olive Oil:
Researches suggest that olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which help lower LDL cholesterol. However, researches have also suggested that healthier fats like olive oil may also be high on calories and hence, must be used in moderation. You can use it to make your own salad dressings, marinate chicken, roast vegetables or even to cook regular vegetables and other food items.
- 3. Non-starchy vegetables:
Vegetables are full of vitamins, minerals, fiber, etc.—and with so few calories and carbohydrate. Including green leafy veggies in your diet is advised not just to heart patients but to everyone, in general. It is said that, an average adult consuming 2,000 calories daily should aim for 4.5 cups of fruits and vegetables a day.
- 4. Fruits in your meals and snacks:
In addition to including green veggies, heart patients must also increase their intake of fruits. Many fruits are particularly rich in vitamin C and in beta-carotene, which is a form of vitamin A. These work as antioxidants in your body. Fruits are also rich in fibre and various other nutrients. Furthermore, they taste great as a salad, as a side dish, as an entrée and even as a snack.
- 5. Fish:
If non-vegetarian, then heart patients must include fish in their diet. Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease and many other diseases. Various researches suggest that now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol.
Here are a couple of recipes for a healthy heart and a healthier you:
Almond and chicken tikka salad, sweet and sour pomelo
Prep Time: 5 – 7 minutes
Cook Time: 5 – 7 minutes
Roasted almonds whole (unpeeled) – 25 g
Pomelo segments – 80 g
Lemon juice – 5 ml
Olive oil – 10 ml
Honey – 5 ml
Mint leaves – 3 g
Coriander leaves – 1 g
Chaat masala – 1 g
Chicken tikka (diced) – 50 g
Salt – to taste
Crushed pepper – 1 g
In a bowl, mix olive oil, honey, lemon juice, salt and crushed pepper. Take the rest of the ingredients in a separate bowl, add the dressing and toss lightly. Adjust the seasoning and serve.
|Total fat||26 g||Saturated||2.4 g|
|Monounsaturated||15 g||Polyunsaturated||4 g|
|Carbohydrates||15 g||Fibre||1.3 g|
|Cholesterol||42 mg||Sodium||28 mg|
|Calcium||78 mg||Magnesium||88 mg|
|Potassium||503 mg||Vitamin E||6.5 mg|
Roast Eggplant and Almond Salad
Serves: 1 person
Preparation time: 8 – 10 minutes
Cooking time: 15 – 18 minutes
Small brinjals – 5 nos
Roast almonds halves (peeled) – 10 g
Fresh pomegranate – 10 g
Pea shoots – 20 g
Hung curd – 45 g
Chopped garlic – 3 g
Saffron – 10 -12 strands
Olive oil – 15 ml
Basil leaves – 2 nos
Garam masala – 2 g
Salt – to taste
Chaat masala – 3 g
Wash and cut brinjals lengthwise, sprinkle salt, garam masala, olive oil, and bake at 180*c for 10 minutes. Separately, whisk hung curd in a mixing bowl, add chopped garlic, salt, saffron, olive oil and mix well to make a smooth dressing.
Spread pea shoots on a plate, sprinkle chaat masala and arrange baked aubergine halves on it. Drizzle saffron yogurt dressing on the aubergines and garnish with fresh pomegranate pearls, roast almonds and shredded basil leaves.
|Total fat||23 g||Saturated||2.6 g|
|Monounsaturated||14.2 g||Polyunsaturated||2.7 g|
|Carbohydrates||10 g||Fibre||2.5 g|
|Cholesterol||0 mg||Sodium||17 mg|
|Calcium||157 mg||Magnesium||57 mg|
|Potassium||404 mg||Vitamin E||2.6 mg|