World Heart Day is celebrated on September 29th to raise awareness about cardiovascular diseases and promote heart health.
From 2024 to 2026, the campaign will focus on the theme “Use Heart for Action,” encouraging individuals to prioritize their heart health while empowering them to call on leaders to take cardiovascular health seriously. This theme provides a global platform for meaningful action, emphasizing the importance of deliberate, impactful efforts. It signifies a shift from merely raising awareness to empowering people with clear goals and a sense of purpose. “Action” also captures the twofold approach of influencing policies and advocating for behavior change and physical activity, emphasizing the need for sustained efforts and collaboration.
Heart Healthy Breakfast Recipes
Here are some heart-healthy Indian breakfast ideas that are nutritious and delicious, focusing on whole grains, healthy fats, and vegetables:
1. Oats Idli
- Ingredients: Rolled oats, semolina (rava), yogurt, grated carrots, coriander, mustard seeds, curry leaves. Oats are rich in fiber, which helps lower cholesterol levels. This dish also includes probiotics from yogurt and antioxidants from vegetables. Tip: Pair with chutney made from coconut in moderation or a tomato-based chutney to reduce saturated fat intake.
2. Vegetable Upma
- Ingredients: Semolina (rava), mixed vegetables (carrots, peas, beans), mustard seeds, curry leaves, green chilies. The use of semolina, a good source of protein, combined with vegetables offers fiber and vitamins essential for heart health. Tip: Cook in olive oil or a small amount of ghee to keep it light and nutritious.
3. Moong Dal Chilla
- Ingredients: Split yellow moong dal, ginger, green chilies, coriander, cumin seeds, spinach, or grated carrots. Moong dal is a great source of plant-based protein and fiber, both crucial for heart health. Adding veggies boosts the vitamin content. Tip: Serve with low-fat yogurt or a tangy tomato salsa instead of oil-rich chutneys.
4. Poha with Peas and Peanuts
- Ingredients: Flattened rice (poha), green peas, roasted peanuts, mustard seeds, curry leaves, turmeric. Flattened rice is a light, easily digestible whole grain, and the addition of peas provides fiber and plant protein. Peanuts in moderation offer healthy fats. Tip: Reduce the amount of peanuts or use almonds for a healthier fat profile.
5. Quinoa Upma
- Ingredients: Quinoa, onions, mixed vegetables, mustard seeds, curry leaves, green chilies, turmeric. Quinoa is a high-protein grain that’s also gluten-free and rich in heart-healthy fiber. The addition of vegetables provides more nutrients. Tip: Cook with minimal oil and avoid heavy garnishes like fried cashews or excessive coconut.
6. Methi Thepla (Fenugreek Flatbread)
- Ingredients: Whole wheat flour, fresh fenugreek (methi) leaves, yogurt, cumin seeds, turmeric. Fenugreek leaves are rich in antioxidants and fiber, aiding in cholesterol reduction. Whole wheat provides complex carbs and fiber. Tip: Use minimal oil for kneading and cooking, and pair with low-fat yogurt.
7. Ragi Dosa
- Ingredients: Ragi flour, rice flour, yogurt, cumin seeds. Ragi (finger millet) is rich in calcium and fiber, which helps control cholesterol and blood sugar. The fermentation process adds probiotic benefits. Tip: Serve with a light, vegetable-based sambar instead of a coconut-rich chutney.
8. Sprouts Salad with Toast
- Ingredients: Mixed sprouts (moong, chana), onions, tomatoes, cucumber, coriander, lemon juice, whole-grain bread. Sprouts are nutrient-dense and high in fiber and protein, great for heart health. Whole-grain bread provides complex carbs without spiking blood sugar. Tip: Add a sprinkle of chia or flax seeds for a boost of omega-3 fats.
These breakfasts provide a variety of heart-healthy nutrients while maintaining the flavor and comfort of traditional Indian foods.