What to eat for your heart | Recipes | Chef Sanjeev Kapoor

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World Heart Day

September 29th is World Heart Day, a day dedicated to the most hardworking organ of your body, so how would you like to celebrate this day? By doing something special for your heart?  So let’s explore food that’s heart friendly, in short let’s work on a healthier lifestyle. Incorporate this list onto your daily menu and watch your heart repay you for a long, long time!

Something fishy

Apart from being high in protein oily fish like salmon and mackerel are rich in heart healthy omega 3 fatty acids. The American Heart Association recommends eating at least two servings of fish per week. However to avail of the benefits of omega 3 cook wisely. Avoid frying. Bake, grill, steam or prepare a delicious curry instead. Pair with other omega rich ingredients like flaxseeds and soya.

Try - Grilled Fish with Flaxseed Chutney, Baked fish with sundried tomato, Air fried lemon fish

Heart’s best friend

Oats help in lowering cholesterol which otherwise can clog the arteries and cause heart attacks and other problems. So that makes oats your heart’s best friend. A bowl of oatmeal for breakfast is a great way to stock up on antioxidants, stay healthy and care for your heart.

TryHealthy broken wheat and oats Dhokla, Oats with dry fruits, Quick oatmeal Uttapam

Berry very good

Blueberries have an abundance of vitamin C and anti-oxidants which are great for your heart. One of the ways it protects it is by preventing plague formation in the arteries thereby promoting smooth flow of blood to the heart. The anti-oxidants present in blueberries prevent the heart from oxidative damage and inflammation too. ½ a cup of mixed berries are a great healthy snack.

Try - Blueberry buttermilk pancakes, Sweet yogurt with berries



Green cuppa

This no calorie, antioxidant rich tea too prevents the heart from oxidative damage. Catechins present in green tea help improve the lipid or fat profile in the body. It also helps preventing atherosclerotic – a condition in which plaque builds up in your arteries. All these factors and benefits calls for at least two cups of green tea in a day for a healthier heart.

Try Green tea golgappe, Chilled green tea with honey, Green tea and yogurt ice cream

Make your heart nutty!

Nuts like almonds, pistachios and walnuts help reduce bad cholesterol and blood pressure in turn shielding the heart from several lifestyle related diseases. A handful of mixed nuts a day are an ideal serving. Make sure you include walnuts because they are the only nuts with Omega 3.

Try Aubergine and nut roll, Barley and crunchy nut salad, Walnut Pesto pasta, Walnut grape raita

For more recipes using these and more hearth healthy ingredients browse through SanjeevKapoor.com

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MasterChef Sanjeev Kapoor

Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal www.sanjeevkapoor.com is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.