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 Which fats are good for healthy heart?


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Which fats are good for healthy heart?

Fats – Make the wiser Choice

Taking care of your heart is probably the single most important thing you can do for your body and using the right kind of cooking medium is an essential part of that care, along with keeping fit.

You eat what the land gives you. Regionally, people cooked in the oil extracted from oil seeds native to their land. Groundnut, mustard, sesame seed oils are all traditionally used cooking mediums - tried and tested by generations of housewives who found them healthy to use for their families. Mustard oil is ideal for pickling because of its natural preservative properties. Sesame oil enhances flavour of Chinese cuisine and regular daily cooking.

From this wide range of oils, one question that springs in most minds is “Does each of these oils give equal calories?”

Yes, all fats and oils have the same amount of calories, be it ghee, coconut oil or groundnut oil. Low calorie edible oils are a myth.
1 teaspoon of oil and ghee = 05 gram = 45 calories
1 tablespoon of oil and ghee = 15 gram = 135 calories

However, all oils and ghee are not equal in their effect on blood cholesterol and triglyceride levels.

Broadly speaking there are 3 types of fats present in oils and ghee. They are:

SATURATED FATTY ACIDS (SFA) - : Solid at room temperature. Saturated fats get deposited on the arteries causing blockages. Butter, ghee, hydrogenated Oils (vanaspati) etc. are examples of saturated fatty acids.

POLY-UNSATURATED FATTY ACIDS (PUFA) Liquid at room temperature. PUFA based oils lower total blood cholesterol, both, the ‘good’ and the ‘bad’. They may cause damage to the arteries of the heart. Safflower oil and sunflower oil are some PUFA based oils. However PUFA are Omega 3 and 6 fats and essential for the body. You can obtain these fats by adding small quantities of any one of walnuts, almonds, sunflower seeds, soy products etc. to your daily meals, rather than having it from PUFA based oils.

MONO-UNSATURATED FATTY ACIDS (MUFA) : Liquid at room temperature. MUFA oils lower only the ‘bad’ or unhealthy blood cholesterol and improve the ‘good’ and healthy blood cholesterol levels. This helps reduce risk of heart diseases. Olive oil, canola oilm, coconut oil and groundnut oil are MUFA based oils.

The table below explains the function of each of these fats in detail.


Type of Fat Form Function Examples
Saturated Fat (SFA) Solid at room temperature Increases the bad cholesterol (LDL) and so the risk of heart disease Butter, C ream, Ghee, Vanaspati, Palm oil , Margarine, Coconut oil, dairy products
Monounsaturated Fat (MUFA) Liquid at room temperature Protects good cholesterol (HDL) and decreases bad cholesterol (LDL) Olive oil, groundnut oil, canola oil, mustard oil, sesame oil
Polyunsaturated Fat (PUFA) Liquid at room temperature Decreases bad cholesterol (LDL)but also leads to a decrease in good cholesterol (HDL) Sunflower Oil, Safflower Oil, Corn Oil, Soya Oil

It is evident from the details above that saturated fat increases get converted to cholesterol in the body and thus may increase the risk of heart disease. Hence it is advisable for people with high blood cholesterol levels or even heart disease, people desirous of a healthy heart, to avoid the use of margarine, butter, cream etc. However, a teaspoon of ghee daily may not really pose a heart problem as ghee has the tendency to increase HDL also. Recent studies also show that a large number of people with heart disease have normal cholesterol levels. So whether saturated fats are a cause of heart disease or no is yet under research. It’s also other factors like stress, other diseases like diabetes etc. which cause heart disease.

But it is advisable for people with heart disease to not consume more than 3 to 4 teaspoons of fats (oil and ghee) per day. Another way of keeping a check on the oil consumption is to measure ½ litre of fat (approx. ½ kg.) per person per month.

Another question that comes to most minds is “ Which oil is the best?”
The answer to this is clear as you can see from the above table. Certainly, it’s all the oils mentioned in the MUFA category. Multiple usage of MUFA based oils in your diet will ensure all nutrients and anti-oxidants present in these oils are included in the daily diet of your family.

Olive oil has been considered healthy amongst this category in the West as it blends with their food taste while groundnut oil is a good option for Indian palates. Studies have shown that groundnut oil is just as effective in protecting against heart disease, as is olive oil. This is because it has similar properties and a similar fatty acid composition, as does olive oil. In addition, refined groundnut oil has special properties that slow down the absorption of cholesterol in the blood, and this works beneficially towards improving heart health. Coconut oil, again rich in MUFA is also a healthier option to use then. It’s best to switch the type of MUFA oil consumed in different meals. However frying using these oils should be avoided as that’s what piles on excess fat in your body and also makes harmful substances which further deteriorates your body leading to other diseases like cancer.

Other articles you will find interesting related to a Heart and Cholesterol.
Healthy Heart Foods, list of best Grains Cereals
Low Fat Dairy Products for Healthy Heart
Heart Healthy Fruits
Healthy Heart Vegetables
Fiber for Healthy Heart
Reduce Sugar and Salt for a Healthy Heart
Are All Beverages Healthy for Heart

Fats And Healthy Heart



1.

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flax seed shakarpara recipe | Indian flax seed crackers | alsi biscuit | healthy flax seed snack | with 34 amazing images. flax seed shakarpara is a healthy biscuit made from flax seeds and whole wheat flour. Learn to make Indian flax seed crackers. We have heard repeatedly that flaxseeds are a great source of Omega-3 fatty acids, and are an essential food especially for vegetarians. Indian flax seed crackers make use of interesting ways to include alsi (flax seed) in our diet. While we do attempt to include it in mukhwas , raita, etc., here we present a very innovative way to consume this fibre, calcium and Omega-3 fatty acid rich seed in the form of crunchy flax seed shakarparas, which can be enjoyed as an evening snack. alsi biscuits are made from flax seeds, whole wheat flour, olive oil and spices. alsi biscuits are rich in Phosphorus, Vitamin B1, Magnesium, Fiber. We love having flax seed shakarparas as a healthy evening snack or healthy snack when hungry. Pro tips for Indian flax seed crackers. 1. Make sure the dough is stiff while kneading as mentioned in the recipe. 2. Roll dough thinly so baking is done soon and also it is cooked well. 3. flax seed shakarpara will stay fresh in an air-tight container for 7 days. 4. Prick dough lightly with a fork. Enjoy flax seed shakarpara recipe | Indian flax seed crackers | alsi biscuit | healthy flax seed snack | with step by step photos.

2.

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pear pomegranate and spinach salad recipe | pomegranate and pear green salad | healthy spinach and pomegranate salad | Indian style pomegranate spinach salad | with 23 amazing images. pear pomegranate and spinach salad recipe | pomegranate and pear green salad | healthy spinach and pomegranate salad | Indian style pomegranate spinach salad is a bowlful of nutrients to make up for your day's requirement. Learn how to make Indian pomegranate and pear green salad. To make pear pomegranate and spinach salad, in a bowl, add olive oil, lemon juice, honey, mustard powder, salt and pepper in a bowl and mix well. Keep aside. Combine the spinach, pear, pomegranate and pomegranate juice in a deep bowl and toss well. Add the prepared dressing and toss well. Serve immediately. If you find fresh pears in the marketplace, buy them and attempt this Indian style pomegranate spinach salad. A warm dressing of pomegranate juice, lemon, mustard powder, honey and freshly ground pepper introduce a brilliant taste to the cut pear cubes. Toss in crisp iceberg lettuce too, it adds a definite crunch to the salad. Serve this pomegranate and pear green salad immediately and enjoy the fresh taste of pears and the sweet-spice flavours of the dressing. Very appetizing! Reap its health benefits like fibre to maintain digestive health, vitamin A to improve vision, vitamin C to boost immunity and magnesium for heart heath. Diabetics, heart patients, weight-watchers and women with PCOS can include this healthy spinach and pomegranate salad in their meals. Tips to make pear pomegranate and spinach salad. 1. You can use lettuce instead of spinach. 2. Make the dressing in advance and keep. 3. You can also serve he salad chilled but it may release little water. 4. If you do not have mustard powder, you can also use mustard paste. Enjoy pear pomegranate and spinach salad recipe | pomegranate and pear green salad | healthy spinach and pomegranate salad | Indian style pomegranate spinach salad | with step by step photos.

3.

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An excitingly unique snack that’s both filling and tasty, the Quinoa Patty is one that is enjoyed by people of all ages. The quinoa is combined with juicy and crunchy veggies, oats, eggs and garlic, to make yummy patties. The off-beat combination of ingredients like quinoa, oats and eggs gives the patty a nice texture. Although it is cooked with minimal oil in a non-stick tava, this patty has an admirable crispiness when it is served hot and fresh. Relish it with your favourite sauce or chutney . You can also try other quinoa recipes like the Quinoa Muthia and Coconut Quinoa with Coconut Curry. Enjoy how to make Quinoa Patty recipe with detailed step by step photos below.

4.

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Soups can either be kind or kindling, and this one is of the latter style! Pepped up with oregano and chilli flakes, this spicy soup features an iron-rich combination of rajma and Mexican salsa. Blanched and finely chopped tomatoes make the soup super tangy, and also impart a lasting good mouth-feel. The Spicy Salsa Bean Soup is indeed a fitting prelude to a heavy meal.

5.

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roasted makhana recipe | roasted lotus seeds | phool makhana snack | roasted fox nut | roasted makhana is a crunchy Indian snack to be enjoyed at snack time. Learn how to make phool makhana snack. To make roasted makhana, heat the oil in broad nonstick pan and add the lotus seeds, salt and pepper powder, mix well and cook on medium flame for 5 minutes, while stirring continuously. Transfer to a plate and let it cool completely. Serve immediately or store in an air tight container. Roasted lotus seeds are crunchy, puffy and tasty, in a unique sort of way. This recipe shows you how to make plain xxxxroasted makhana with salt and pepper powder. You can perk it up with your choice of seasonings – herby, spicy, sweet, garlicky or just plain buttery! Try the Masala Makhana. A bowlful of roasted makhana, flavoured as you like it, will faithfully keep you company when you watch a movie or chat with friends. A cup of roasted fox nut lends 3.8 g of protein – a nutrient most needed to nourish our body cells. It is also a good source of potassium, calcium and phosphorus along with folate. Olive oil has been used to make roasted lotus seeds, which is considered a healthier choice amongst the fast as it is high in MUFA (mono unsaturated fatty acids). These fats are considered healthy as they help inflammation in the body and in turn reduce the onset of chronic diseases. However, do consider the calories it lends too because of the quantity of oil used! We would suggest ½ serving of this phool makhana snack. Diabetics and heart patients too can also include this snack in the said quantum. Alternatively, they can reduce the oil to 1 tbsp and roast on a slow to medium flame. These roasted makhana are also a good finger food for kids parties like birthday parties and play dates. Tips for roasted makhana. 1. Use a broad or deep non-stick pan, so each lotus seed roasts well. 2. Remember to stir continuously for uniform roasting and to get the perfect crunchiness. 3. Cool completely before serving or storing to enjoy its perfect crunshiness again. Enjoy roasted makhana recipe | roasted lotus seeds | phool makhana snack | roasted fox nut | with images and recipe below.

6.

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A smart mix of cauliflower and spinach, boosted by a range of flavour-givers like tahini paste, lemon and garlic, the Cauliflower and Spinach Dip delivers a revitalizing rush of flavour to any snack that it is served with. It tastes especially great with potato wafers or strips of veggies like carrot and cucumber. Just make sure you serve this dip immediately after preparation as it might get watery after a while. Do try other dips like Olive Cream Cheese Dip or Radish, Cucumber and Curd Dip .

7.

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This mouth-watering South Indian curry is nothing short of a delicacy with its unusual combination of veggies, flavoured aesthetically with a mildly-spiced coconut paste. Do not chop the veggies too finely when making Avial, because the veggies should retain their shape and vibrant colour after cooking. This makes the Avial look very appetizing! Pleasing to the palate, with the mellow flavour of coconut and fresh curds, Avial can be enjoyed with Jowar Pyaz ki Roti instead of the plain wheat flour rotis .

8.

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The tanginess of tomato and the blandness of fresh curds combine well to cast a soothing spell on the diner. Take care to use fresh, thick curds for this recipe as the pachadi is likely to become watery otherwise, as the juice of the tomatoes also mixes in with it. Also do try other pachadi recipes like Red Pumpkin Pachadi , Doodhi Pachadi and Cucumber Pachadi .

9.

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This is one of the most fabulous ways to consume sprouted moong. Teamed up with Vitamin C rich colourful capsicums, juicy zucchini and yummy apples, the fibre rich sprouts turn into a terrific treat for your taste buds. Apple adds a nice fruity note to the Zucchini and Bell Pepper Sprouted Moong Salad, while lemon adds a zesty tanginess. Enjoy this salad immediately after tossing, while the textures are still crisp and fresh. Cabbage and Moong Dal Salad , Lemony Yoghurt Salad , Lettuce and Apple Salad With Lemon Dressing , Lettuce and Paneer Salad in Sesame Dressing , Orange Sesame Tabbouleh , Pear, Apple and Date Salad with Orange Dressing , Sprouts, Spring Onion and Tomato Salad , Stir-fried Paneer, Broccoli and Baby Corn Salad and Whole Masoor Salad are few more nutritious salads to enjoy during pregnancy.

10.

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broccoli bajra salad recipe | healthy whole bajra snack | fibre rich Indian snack for weight loss | with 33 amazing images. broccoli bajra salad recipe | healthy whole bajra snack | fibre rich Indian snack for weight loss is a simple yet effective snack made with readily available ingredients. Learn how to make healthy whole bajra snack. To make broccoli bajra salad, combine the bajra and salt with 2 cups of water in a pressure cooker, mix well and pressure cook for 5 whistles. Allow the steam to escape before opening the lid. Drain the water and keep aside. Heat the olive oil in a deep non-stick pan, add the garlic and sauté on a medium flame for 30 seconds. Add the onions and sauté on a medium flame for 1 minute. Add the broccoli, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Add the cooked whole bajra, salt and chilli flakes, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally. Serve hot or cold. Bajra is a storehouse of nutrients, but hardly included in the diet except perhaps as a khichdi or roti. Here is a truly delicious healthy whole bajra snack made of whole bajra and broccoli. Chopped onions, garlic and red chilli flakes impart tremendous taste to this snack, while olive oil, though used in small quantities lends its characteristic aroma to it. This broccoli bajra salad appears to be time-consuming only because bajra has a hard texture and takes time to cook. However, because we have chosen to pressure cook it, the effort you have to put in is minimal, making this a very easy snack indeed. This fibre rich Indian snack for weight loss can be enjoyed by diabetics and heart patients. It will help them maintain blood sugar levels and blood cholesterol levels both. Further fibre is also gut-friendly as it helps in bowel movements. Broccoli is loaded with antioxidants which helps fight bacteria and virus and fight off cancer, heart disease and protect the body from free radical damage. Tips for bajra broccoli salad. 1. You can also add coloured capsicum in this salad. 2. This salad stays fresh for 2 to 3 hours when refrigerated. Enjoy broccoli bajra salad recipe | healthy whole bajra snack | fibre rich Indian snack for weight loss | with step by step photos.

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grilled baingan recipe | Indian grilled eggplant | spice roasted aubergine | healthy grilled brinjal snack | with 16 amazing images. grilled baingan recipe | Indian grilled eggplant | spice roasted aubergine | healthy grilled brinjal snack is a wise pick for a healthy lifestyle. Learn how to make Indian grilled eggplant. To make grilled baingan, heat a grill pan with 2 tsp of olive oil and arrange 8 slices on it and cook one side on a medium flame for 4 to 5 minutes or till it becomes light brown in colour. Brush with olive oil and flip over. Then cook the other side for 4 to 5 minutes till it becomes light brown in colour. Sprinkle sea salt and freshly ground black pepper over it. Serve the healthy Indian grilled baingan immediately. Eggplant is an amazing vegetable – those who love it will never stop experimenting with it, because so many delectable dishes can be prepared with it! Just have a look at this ingredients list – can you believe that this spice roasted aubergine is made with just eggplant, salt, pepper powder and olive oil and it yet tastes so yummy? All you need to do is cook the eggplant slices on a grill pan and drizzle it with oil and sprinkle a little salt and pepper powder, and voila, you have a nutritious and irresistibly healthy grilled brinjal snack on your table. Like all grilled dishes, the grilled baingan must be served immediately to relish the crispness of the grilled eggplant. Brinjal is a low calorie and low carb veggies and thus perfect for weight watchers, diabetics and heart patients. The olive oil used to grill the brinjal is high in MUFA (mono unsaturated fatty acids) which further has heart protecting benefits. The fibre from the healthy grilled brinjal snack makes it a truly satisfying mid evening treat. Tips for grilled baingan. 1. Serve healthy Indian grilled baingan immediately as it will get soft over time. 2. Sea salt can be replaced with table salt. Enjoy grilled baingan recipe | Indian grilled eggplant | spice roasted aubergine | healthy grilled brinjal snack | with step by step photos.

Reviews

Which fats are good for healthy heart?
 on 12 Sep 17 04:20 PM
5

Loved your article on healthy fats and do lots of my cooking in coconut oil and olive oil. Thanks.