Healthy heart

   

Foods for a Healthy Heart

Almonds:

              Have you been avoiding nuts for the oil they contain? If yes, then bring it back to your plate because this oil is actually healthy for your heart. The Vitamin E that almonds contain helps in keeping your cholesterol level under control. Like apples, almonds are also high on fibre and Vitamin content. Again a perfect 5 PM snack. Add to your heart's health by eating 4–5 soaked almonds each morning with your breakfast.

    Apples:

      An apple a day keeps the doctor away: a very clichéd saying but very true. Phytochemicals, present in apples, act as an anti-inflammatory and also prevent the blood from clotting. It is also high on fibres and vitamins. An apple also makes the perfect snack for someone who is always on the go. Plus it is available in different varieties, so you might not get bored of it soon. Add a few chopped pieces of apple in your Greek salad making it healthier.

Tomatoes: 
                   Tomatoes contain lycopene (a phytochemical) that is known to lower cholesterol, cut risk of colorectal cancer and heart disease. Studies show that men who regularly eat food rich in lycopene have lesser chances of developing prostate cancer and heart disease. You might want to start enjoying tomato sauce as it has more lycopene. Cooked tomato works much better on your body that raw ones. So start adding it to your vegetables and salads. Tomato is also known to improve memory and other signs of aging.

Green leafy vegetables:

                       Green leafy vegetables and olive oil are vital for maintaining a healthy heart. One serving of leafy greens a day can be key to preventing heart disease. So add them in plenty to your daily diet!

Whole Grain: 

                   Starting the day with whole-grain cereal may lower the risk of heart failure in the long run, as whole grains protect against coronary heart disease.

Appam

(Aapam, Velappam, Aapum)

Ingredients
Raw Rice - 2 cups
Shredded coconut - handful
Cooked rice - Handful (You could also use pressed rice/poha/aval instead)
yeast - 1/2 spoon
sugar - 2-3 tspn
Salt - as needed

Method
1.Soak the rice for 2 hours.
2.Grind coconut and cooked rice together until smooth. To this add the rice and grind everything together.
3.Add the yeast, salt and sugar and mix well. Let it ferment for few hours or overnight.
4.Make Appam in the appam griddle else make it like pancakes on regular griddle. Pour a spoonful of batter and spread using circular motion by holding the handle of the griddle.
5.Serve it with sweetened coconut milk, stew, kala chana curry or with any kurma.

Tips
       - If you do not like the smell of yeast, add a pinch of baking soda 30 minutes before making the appams.

Variations
      - You can make 'Wheat Aapams' too. Make the batter by  mixing wheat flour with salt, sugar, yeast, coconut milk and water. Let the batter ferment and make aapams just like the above process.

Healthy breakfasts

The importance of breakfast cannot be stressed enough, especially in our fast-paced lives where our days begin early, and we require enough fuel to keep us going through the day. Which is why we brought you healthy breakfast options you could incorporate into your daily diets. And now we’re back with another installment of healthy breakfast options for you.

 

Egg sandwich: 

                 Boil an egg and slice eat it on a wheat toast with a slice of tomato, some low fat cheese and lettuce and you’ve got yourself a delicious breakfast that’ll keep you going for hours

Muesli: Ditch your regular cereals and try some muesli instead. Fortified with fruits and nuts, muesli is a healthy and convenient breakfast option. Have it with milk or curd and stay full and energised for hours.

Dosa: “Choose a multi-grain dosa — what we call adai down south — over the regular kind,” suggests Dr Prasad. It packs in multiple nutrients – just what you need to jumpstart your day. However, make sure you use a non-stick pan, and less oil though.

Steamed idlis: Your neighbourhood supermarket is most likely to have a stock of idli batter. Cook idlis the night before, if you’re too rushed in the morning. Eat idlis with honey, it’s yummy and won’t require additional time for making chutney or such. In the morning, microwave idlies, pour some honey and you’re ready to go.

Oats: High in fibre, oats is known to help regulate blood sugar levels and keep cholesterol under check. What more? It’s easy to make too. Again, Dr Prasad suggests adding nuts and fruits or dried fruits to that oat porridge.