Healthy Heart Indian Salads | Indian vegetarian  Salads for Heart Health |

Healthy Heart Indian Vegetarian Salads should prioritize ingredients that support heart health while delivering a burst of flavor. Here's a breakdown of what to include and avoid:

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Include ingredients for healthy heart salad

• Leafy Greens: Spinach, kale, arugula, and romaine lettuce are excellent sources of vitamins, minerals, and antioxidants.   
• Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are rich in fiber and antioxidants, which can help lower cholesterol levels.
• Colorful Vegetables:
  • Bell Peppers: Packed with vitamin C and antioxidants.   
  • Carrots: Good source of beta-carotene, which the body converts to vitamin A.  
  • Beets: Rich in nitrates, which can help lower blood pressure.   
  • Tomatoes: Excellent source of lycopene, an antioxidant linked to heart health.   
• Legumes: Lentils, chickpeas, and kidney beans are good sources of protein and fiber, which can help lower cholesterol and improve heart health.
• Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds provide healthy fats, fiber, and antioxidants.   
• Healthy Fats: Use heart-healthy oils like olive oil or avocado oil for dressings.   
• Herbs and Spices: Fresh herbs like cilantro, mint, and basil add flavor and antioxidants. Spices like turmeric and cumin have anti-inflammatory properties.   

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bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | Protein rich rajma and chickpeas tossed with capsicum and Indian spices to perfection in bean and capsicum salad. A serving of bean and capsicum salad provides roughly 281 calories.

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Avoid these ingredients for healthy heart salads.

• High-Sodium Ingredients: Avoid processed foods, canned vegetables (unless labeled "low-sodium"), and high-sodium dressings.
• High-Fat Dressings: Avoid creamy dressings made with mayonnaise, sour cream, or heavy cream. These are high in saturated and unhealthy fats.   
• Added Sugars: Avoid sugary dressings, fruit preserves, or candied nuts.
• Deep-Fried Ingredients: Avoid deep-fried snacks like samosas or pakoras.   
• Excessive Salt: Limit the addition of salt to the salad.

Key Considerations:

• Variety is Key: Include a variety of colors and textures in your salads to maximize nutrient intake.
• Portion Control: Be mindful of portion sizes to avoid overeating.
• Freshness: Use fresh, seasonal produce for the best flavor and nutritional value.
• Hydration: Drink plenty of water throughout the day to stay hydrated.

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By incorporating these guidelines, you can create delicious and heart-healthy Indian vegetarian salads that are both flavorful and beneficial for your overall cardiovascular health.

Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult with a healthcare professional or registered dietitian for personalized dietary guidance

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Healthy Heart Indian Salads, Fruit Salads

Make your salads healthier and satiating by adding ingredients like bulgur wheat, bajra, jowar etc, adding these ingredients will make your meal low glycemic index and fibre rich. Therefore, making it a good option for heart support.

Healthy heart fruit and vegetable salads 

apples, oranges and some fruits can be excellent additions to Indian vegetarian salads, especially for promoting heart health. Both fruits are rich in essential nutrients, antioxidants, and dietary fiber, which are known to support cardiovascular health. When combined with other heart-healthy ingredients commonly used in Indian cuisine, they can create a delicious and nutritious salad that benefits overall well-being. 

fruit chana salad recipe | Indian fruit, vegetable and chana salad | healthy kabuli chana salad | One serving of fruit chana saladdelivers 28% folic acid, 28% fibre of your Recommended Dietary Allowance ( RDA).

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My favourite healthy heart Indian salad is cabbage, carrot and lettuce salad which is made with zero honey and has fibre rich vegetables.

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Healthy Heart Vegetable Salads

Are you a fan of Garlic and love the flavour of garlic in almost everything? Then I’m sure you would love this recipe of Garlicky Cabbage and Spinach Salad. Loaded with leafy vegetables, this salad is just right to add bulk to your diet.

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jowar kale palak salad recipe | spinach, capsicum, alfalfa sprouts salad | healthy jowar vegetable salad | One serving of jowar kale palak salad delivers 34% folic acid, 100% vitamin B1, 18% protein, fiber 39%, iron 94%, 42% magnesium, Phosphorous 39% of your Recommended Dietary Allowance ( RDA).

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Dal basesd heart salads

whole masoor salad recipe | healthy whole red lentil Indian salad | protein rich masoor salad |  One serving of whole masoor salad delivers 16% folic acid, 20% vitamin B1, 20% protein, 28% fibre, iron 19%, 50% Phosphorus of your Recommended Dietary Allowance ( RDA).

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nutritious vegetable salad recipe | Indian carrot, cabbage and capsicum salad | low salt high fibre healthy vegetable salad | rainbow salad bowl | 

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Healthy Heart Raita Recipes

Raitas are an irreplaceable part of Indian meals. And can be made healthy by avoiding ingredients like boondi and fatty seasonings. One can replace full fat curds with low fat curds to support heart health. Lauki Phudina Raita is a tasty heart friendly recipe that will be loved by all age-groups.

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Carrot and Beetroot Raita is a great way to add antioxidants to your diet which protect the heart.

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You can also add some omega-3 fats to your accompaniment like Flaxseed Raita which helps to build immunity and protect heart health.

Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )

What causes your heart to not work correctly?

There are 5 basic reasons why we have heart issues.

1. Belly fat : The more belly fat you have, the higher the risk of a heart attack. This shows wrong food habits, bad quality vegetable oil, sugar, maida, cornflour excess etc create this problem. High blood pressure in a major problem for your heart and also uncontrolled diabetes. Your diabetes is not solved by just popping pills.

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You need to change the way you eat. Wrong foods eaten lead to the inflammation of the arteries of your heart. Blockages in the arteries Blockages lead to heart attack and that is so easy to fix as simple as eating healthy. Remove inflammation in your body. 

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2. Eating processed foods : Avoid junk food and follow simple basic home cooked food. Stay away from refined vegetable oils. Opt for unfrefined oils like olive oil, coconut oil. You could also have cold pressed peanut oil in your cooking as that is available in India.  

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Also remember to wash your hands before you eat as they can carry infections. Your hands have opened doors, pressed lift buttons etc where others with infection may have touched them before. Thats how a virus can spread. 

Pear and Pomegranate Salad ( Soups and Salads Recipe )

3. Always be active and get your exercises in : Yes, want a healthy heart then put in the effort. Even if you have a one hour workout and you are sitting for the next 9 hours, then your one hour workout is almost useless.  Inactivity, sedentary lifestyle or sitting too long is the number one cause of inflammation and poor blood circulation in your system. Your heart needs two things, the right nutrients (eating wisely) and oxygen and both these are carried by your blood circulation.

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Blood circulation happens with movement. If your are in your office, then try and sit on a stool without a back rest and that will make you use your core and fire up your body. That is why we find new age workers wanting to stand at times the whole day while working at their desk. 

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Blood circulation is at its lowest when we are sitting or sedentary. 2 hours of watching TV may reduce heart healthy by 13% to 15% says Harvard study. There is a way to watch TV. Get up from your TV or pause and walk around or even better do some basic exrecises while watching TV.

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If you had an active day then nothing will happen by watching TV for 2 hours. 

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4. Smoking and Stress : The two s's. Common senses is stay away from your puff. Regarding stress, more stress makes more cortisol which creates more inflammation. That swells your arteries over time and leasds to a heart attack. Sort your stress out. 

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5. Lack of sleep : Your body needs 8 hours sleep. Sleep depravation and inflammation are linked with one another. If you are sleep deprived, then you are compromising your heart health. Stress is also a big issue for heart attack. More stress makes more cortisol which creates more inflammation. 

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See below our Indian Salads, Raita Recipes for a  Healthy Heart and other heart related recipe articles.

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