Healthy Senior Citizen Heart Recipes, Veg Low Cholesterol  Recipes

Healthy Senior Citizen Heart Recipes, Veg Low Cholesterol  Recipes. Eating heart healthy foods is the key to avoiding heart disease, heart attacks and stroke especially at old age when metabolism slows down. Conditions such as obesity, high blood pressure and high cholesterol levels can increase your chances of having heart issues. Therefore, it is important to consume foods that are heart protective.

These are the heart protective foods that should be consumed during every meal.

Include whole grains for healthy heart and low cholesterol for senior citizens

Include whole grains or healthy flours like oats, jowar, quinoa in your daily diet and avoid the processed plain flour (maida) and semolina. These provide the necessary fiber to keep bad cholesterol in check. We suggest a bajra roti, jowar roti, radish nachni roti recipe or basic ragi roti recipe.

moong soup recipe | moong soup for  blood pressure, diabetes, hypothyroidism, heart, PCOS | healthy pregnancy soup |

For individuals with high blood pressure, moong soup can be an ideal choice when salt is restricted. The potassium and magnesium in moong help regulate blood pressure and support healthy circulation. The use of olive oil and minimal salt ensures that the dish remains heart-friendly. Additionally, the antioxidants in moong protect against oxidative stress, further benefiting heart health.

Sukha Moong Recipe | Gujarati Dry Moong is a nutrient-dense, low-fat, high-protein dish that supports several health conditions while being light and delicious. Made from whole green gram (moong), it is rich in fiber and plant-based protein, which helps regulate blood sugar levels, making it ideal for diabetics. Its low glycemic index and high fiber content aid in weight management and hormonal balance, benefiting those with hypothyroidism. The use of minimal oil and heart-friendly spices like turmeric, cumin, and mustard seeds helps improve cholesterol levels and support heart health. Being naturally low in sodium, it’s also suitable for those managing high blood pressure. Moreover, moong is rich in folate, iron, and antioxidants, which are essential for healthy pregnancy and fetal development. Lightly spiced with turmeric, coriander, and lemon juice, this wholesome Gujarati dish nourishes the body while keeping it light, balanced, and full of flavor.

bajra khichdi recipe | Rajasthani bajra khichdi | healthy black millet Indian khichdi |  One serving of bajra khichdi delivers 20% folic acid, 18% vitamin B1, 19% protein, 17% iron, magnesium 17%, 10% zinc, 19% fibre  of your Recommended Dietary Allowance ( RDA).

Bajra Khichdi is a wholesome, traditional Indian dish that offers a powerhouse of nutrition — making it excellent for those managing diabetes, heart health, and blood pressure. Being iron-rich, it helps in improving haemoglobin levels and boosting energy. The high fiber content in bajra (black millet) and moong dal helps regulate blood sugar levels and supports smooth digestion, which is especially beneficial for diabetics. Its low glycemic index ensures slow sugar release, preventing spikes in blood glucose. Additionally, using restricted salt makes it a heart-friendly option, ideal for maintaining balanced blood pressure levels.

Include nuts and falxseeds in snior citizens diet for healthy heart

Don’t forget to consume a handful of walnuts, hemp seeds, sunflower seeds or flaxseeds in a day as they contain high amount of Omega 3 fatty acid which decreases inflammation in the body.

Try Date and Walnut Balls which is a great recipes containing walnuts. Flax Seeds with Curd and Honey and Flaxseeds Dry Chutney are great recipes containing flaxseeds which can be had during any meal.

flax seeds with curd and honey recipe | flax seeds with curd and strawberry | flax seeds with curd | best way to eat flax seeds | with 13 amazing images. 

Consider consuming the whole fruit instead of fruit juice as this lowers the fiber amount. Consume apples, pears, guava etc. unpeeled.

Instead of sprinkling salt, try using herbs such as basil, oregano, thyme, cilantro to give it an extra boost of flavour. You can also add tamarind pulp or tamarind juice to add the required amount of sourness. Try this tip out and we promise that you won’t miss your salt. Make bread an occasional treat and always opt for whole wheat bread. Try our recipe Whole Wheat Bread.

Whole Wheat Bread | 100% whole wheat bread | Indian whole wheat bread recipe | atta bread recipe | whole wheat bread loaf using instant dry yeast |

weight loss Indian dessert for senior citizens

bajra ladoo recipe | kuler ladoo | instant no cook bajra atta ladoo | Indian millet flour laddu | with 21 amazing images. Indian millet flour laddu is a quick healthy dessert. We recommend 1 Indian millet flour laddu as a serving size for women with PCOS, weight watchers and heart patients.

Foods to avoid for senior citizens healthy heart

Avoid having baked goods such as cakes, puffs, croissants as these contain high amount of fat and are primarily made out of maida, cream, margarine and butter.

Limit intake of animal products such as whole fat milk, butter and cheese as these contain saturated fats that may clog blood vessels.

Avoid processed foods as these contain high amount of sodium and are pre-fried therefore contain high amount of fat.

Vegetable oils such as coconut oil and palm oil contain high amount of saturated fat. Instead, choose oils such as olive oil, canola oil and rice bran oil.

grilled baingan recipe | Indian grilled eggplant | spice roasted aubergine | healthy grilled brinjal snack |

Use less amount of fat for cooking. Try roasting, baking or steaming food instead of deep frying. Consume less than 1 tsp of salt or 2300 mg of sodium per day by reducing amount of salt while cooking and by consuming foods that already contain salt such as pickles, papads, ready-made soups, French fries, burgers, etc

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