Cholesterol-Friendly Recipes: Delicious Meals for Heart Health

1. Avocado and Chickpea Chaat

Ingredients:

• 1 ripe avocado, diced
• 1 cup cooked chickpeas (or canned, rinsed and drained)
• 1 cup diced cucumber
• 1 cup diced tomatoes
• 1 small onion, finely chopped
• Juice of 1 lemon
• 1 teaspoon chaat masala
• Fresh coriander leaves, chopped
• Salt to taste

Method:

1. Combine all ingredients in a large bowl.
2. Toss gently to mix.
3. Serve immediately or chill for an hour for enhanced flavor.

2. Tandoori-Spiced Grilled Fish

Ingredients

• 2 fish fillets (such as rohu or pomfret)
• 3 cloves garlic, minced
• 1 tablespoon ginger paste
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon garam masala
• 2 tablespoons yogurt
• Juice of 1 lime
• Salt to taste

Method

1. Mix garlic, ginger, turmeric, chili powder, garam masala, yogurt, lime juice, and salt to form a marinade.
2. Coat the fish fillets with the marinade and let them rest for at least 30 minutes.
3. Grill or bake at 375°F (190°C) for 15-20 minutes, or until the fish is cooked through.

3. Masala Oats Upma

Ingredients

• 1 cup rolled oats
• 1/2 cup finely chopped vegetables (carrots, beans, peas)
• 1 small onion, finely chopped
• 1 green chili, chopped
• 1 teaspoon mustard seeds
• 1 teaspoon curry leaves
• 1 tablespoon olive oil
• Salt to taste

Method

1. Heat olive oil in a pan and add mustard seeds and curry leaves.
2. Once they splutter, add onions and green chili. Sauté until onions are translucent.
3. Add chopped vegetables and cook for a few minutes.
4. Stir in oats and 2 cups of water. Cook until the oats are soft and the mixture thickens.
5. Season with salt and serve hot.

4. Spinach and Dal Soup

Ingredients

• 1/2 cup yellow moong dal, rinsed
• 4 cups water
• 2 cups fresh spinach, chopped
• 1 onion, finely diced
• 2 garlic cloves, minced
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric
• 1 tablespoon olive oil
• Salt to taste

Method

1. Heat olive oil in a large pot and add cumin seeds until they splutter.
2. Add onion and garlic, sautéing until fragrant.
3. Stir in turmeric and moong dal, followed by water. Bring to a boil and simmer for 20 minutes.
4. Add spinach and cook for an additional 5 minutes.
5. Season with salt before serving.

5. Sweet Potato and Black Bean Paratha

Ingredients

• 2 medium sweet potatoes, boiled and mashed
• 1 cup cooked black beans
• 1 teaspoon cumin powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon coriander powder
• 2 cups whole-wheat flour
• Water, as needed for the dough
• Olive oil for cooking

Method

1. Mix sweet potatoes, black beans, cumin powder, chili powder, and coriander powder in a bowl.
2. Prepare a soft dough with whole-wheat flour and water.
3. Divide the dough into small balls, roll them out, and stuff with the sweet potato mixture. Seal and roll again into parathas.
4. Cook on a heated tawa with a light brushing of olive oil until golden brown on both sides.

Tips for Heart-Healthy Indian Cooking

1. Use heart-friendly oils like mustard oil, olive oil, or groundnut oil in moderation.
2. Replace refined grains with whole grains like millets, brown rice, and quinoa.
3. Include spices like turmeric, cumin, and fenugreek, which have additional health benefits.
4. Opt for plant-based proteins such as lentils, beans, and tofu in your meals.
5. Reduce salt intake and enhance flavor with fresh herbs and spices.