Heart Healthy Recipes

One of the ways to keep your heart healthy is via good nutrition. We give you a list of foods that are especially good for your heart and eating more of these, along with an active lifestyle will ensure that you are taking good care of your ticker.

Heart Healthy Food

Fatty fish such as mackerel, salmon, trout, tuna contain omega 3 fatty acids (such as DHA) that reduce overall inflammation tendency of the body, including blood vessels, thereby reducing triglycerides, blood pressure, reduced blood clotting and better immunity.

A study published by the Journal of Cardiovascular Pharmacology (2009) states that it is useful for patients with known coronary disease to consume omega 3 fatty acid supplements 1 gram/day or 1-2 meals/ week of fatty fish as a preventive action.

Heart Healthy Recipes
Cod with Oranges

Ingredients

4 oranges

four thick pieces cod fillet fish

2 thinly sliced red onion (you can also use regular onion if you are unable to find red onion).

Method
Cut and peel two of the oranges and collect the juice of both the oranges in a cup separately.

Now take the rest of the two oranges and dice them into small square pieces.

Take the four pieces of cod fillet fishes and slightly sauté them in a pan with two tablespoons of olive oil over medium-high heat.

Season it with salt and pepper and cook it for 5 to 8 minutes. Now place it on a platter and garnish.

Heart Healthy Recipes
Grilled Mackerel

Ingredients

Olive oil
salt to taste
1 lemon zest & juice
2 fresh mackerel
600 gms potatoes
1 tsp wholegrain mustard
1 tbsp white wine vinegar
1 red onion (finely sliced)
1 fennel bulb (finely sliced)
1 cup parsley (roughly chopped) and freshly ground black pepper to taste.

Method

Preheat your grill to a medium-high heat.

Clean the mackerel and get rid of all the rib bones.

Squeeze a few drops of lemon juice and a sprinkling of zest over mackerel well and sprinkle them with olive oil.

Now, place the mackerel, skin side up, for at least five minutes. Make sure to turn  its side when you are half way through the grilling process.

For salad, boil the potatoes and cut them in half.

Place the potato pieces in a mixing bowl and add a dash of olive oil, the rest of the lemon juice and zest, along with mustard and vinegar.

Mix all the ingredients together well and add the finely sliced onion and fennel.

Now, add parsley and seasoning.

Place the salad on the serving plates to form a mound. Carefully lay the mackerel fillets on top of salad.

Grilled Mackerel is ready to serve.