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Low Fat Dairy Products for Healthy Heart

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Healthy Heart, which Dairy products you should have?

Low Fat Dairy Products for Healthy Heart. Dairy products like milk, Paneer, Curds, cheese, Buttermilk, Cream Cheese, Cream, Butter and Ghee together make up this group. As the source of milk is an animal source, it contains high amounts of cholesterol and you would be surprised to know that half the calories in milk actually come from fat that is mostly saturated. Saturated fat has a tendency to get converted to cholesterol in the body thus raising the blood cholesterol level. However, to prevent heart disease or maintain blood cholesterol levels, you need not completely go off dairy products.

To help cut down on the fat from dairy products all you have to do is switch to low fat milk and other dairy products. These are equally good sources of protein and calcium with fewer calories and traces of fat. However cheese and cream are to be completely avoided.

Preparing Low Fat Milk at home does not demand much effort from your side. It is very easy to prepare. All you need to do is boil the milk and skim the fat layer (malai) that is formed after it has cooled. Repeat this procedure at least twice or three times to get almost fat free milk. Use this milk or low fat milk which is 99.7% fat-free to make Low Fat Curds, Low Fat Paneer etc.

The table below is sure to help you make your dairy product selection easier.

The “Heart-healthy” Dairy Products,  switch from full fat to low fat dairy…Decrease your Fat Intake

We highly recommend switching from full fat dairy to low fat dairy products to reduce your fat intake for a healthy heart. 

Instead of full fat dairy Use low fat dairy for a healthy heart
Whole milk Low fat milk
Whole milk curds and buttermilk Low fat curds and buttermilk
Whole milk paneer Low fat paneer
Full fat cream cheese and cheese Low fat cream cheese
Fat and sugar laden ice-creams Low calorie ice-creams (occasionally)
Margarine Ghee and butter and healthy oil (use sparingly)

One serving of dairy product is:

1 cup low fat milk, 99.7% fat-free (200 ml)
1 cup low fat curds, made using 99.7% fat-free (200 ml)
¼ cup chopped low fat paneer, made using 99.7% fat-free (70 gm)

 

Other articles you will find interesting related to a Heart and Cholesterol.

Healthy Heart Foods, list of best Grains Cereals
Heart Healthy Fruits
Healthy Heart Vegetables
Which fats are good for healthy heart?
Fiber for Healthy Heart
Reduce Sugar and Salt for a Healthy Heart
Are All Beverages Healthy for Heart

Low Fat Dairy Products For Healthy Heart



1

low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds | with 18 amazing images. low fat curds and curds are made in homes all across India. All you need is low fat milk and a bit of curd from the previous day. So we show you how to make the perfect low fat curd recipe. To make low fat curds, heat the milk in a deep non-stick pan on a medium flame for 6 to 8 minutes, while stirring occasionally. Allow it to cool slightly. Add the curd in a bowl and spread it evenly with the help of a spoon. Pour the lukewarm milk over it and mix it very well using a whisk or a spoon. Cover with a lid and keep in a warm place for at-least 6 to 8 hours. Refrigerate for at-least 1 hour and serve Indian low fat curds chilled. We love low fat curds or curds as they are called healthy low fat curds for a good reason. Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case ofdiarrhoea and dysentery, it is a boon, if curd is used with rice. low fat curds help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. I would like to share some important tips to make the perfect low fat curds recipe. 1. To make the low fat curd recipe, rinse a deep non-stick pan with 2 tbsp of water and simmer it for 2-3 minutes. This is generally done in stainless steel pans but, if you have an old non-stick pan it is advisable to make this extra effort so, that the milk does not burn. 2. Rotate the pan in a clockwise motion, so the water spreads evenly in the pan. This will prevent milk from scorching as the water forms a protective layer between the pan and milk. See our collection of recipes using low fat curds. My most common usage of low fat curds is just to have it as it is with my lunch or dinner. Other ways are to make healthy raitas like cucumber and pudina raita and low calorie spinach raita. Lots of Indians have a glass of low fat chaas using low fat curds. Enjoy how to make low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds | with detailed step by step photos below.

2

cream of mushroom soup | Indian style mushroom soup | creamy mushroom soup | with 23 amazing images. Indian style mushroom soup is a simple and easy to make fare which can be served in less than 20 minutes. Learn how to make cream of mushroom soup | Indian style mushroom soup | creamy mushroom soup | mushroom soup is heartwarming soup specially enjoyed during monsoons or winters. mushroom soup is great appetizer and is often served before main course meal in lunch and dinner. This soup is a winner in terms of flavour and texture. This creamy mushroom soup has deep earthy flavours of white button muhrooms which compliments well with veg stock, herbs and spices. A classic home-made cream of mushroom soup recipe can’t be beat, especially when it’s ready in minutes. Mushrooms are good source of B vitamins, including vitamin B12. They also contain minerals, including selenium, copper, potassium, phosphorus, zinc and manganese. Enjoy this delightful soup fresh and hot accompanied with ladi pav garlic bread. Tips to make mushroom soup: 1. Here is the recipe to make homemade veg stock which makes the soup more flavourful and nutritious. 2. Instead of fresh cream you can add milk to cook mushroom soup. 3. If you want you can remove little sautéed mushrooms and then add in soup to have a great mouthfeel. Enjoy cream of mushroom soup | Indian style mushroom soup | creamy mushroom soup | with detailed step by step photos.

3

paneer tomato lettuce salad recipe | paneer salad for weight loss | green peas, capsicum, celery salad | pregnancy salad | protein, fibre, vitamin b1 rich salad | with 25 amazing images. paneer tomato lettuce salad is made with basic ingredients available in your Indian kitchen. Learn how to make green peas, capsicum, celery salad. paneer tomato lettuce salad is an interesting combination of textures blended with a tangy dressing. For a healthier option in this protein, fibre, vitamin b1 rich salad , replace low fat paneer with tofu (soya paneer), which contains beneficial phytonutrients like 'genistein' and 'isoflavones' that lower blood cholesterol levels and remove fatty deposits from the arteries. Lettuce in paneer salad for weight loss is rich in vitamin C works as an immune building vitamin by helping multiply white blood cells (WBC). Lettuce abounds in vitamin A – Stops Inflammation and Improves Eyesight. Enjoy paneer tomato lettuce salad recipe | paneer salad for weight loss | green peas, capsicum, celery salad | pregnancy salad | protein, fibre, vitamin b1 rich salad | with step by step photos.

4

Nothing can beat the luring aroma of strawberry, and nobody can pass a dish of this dainty fruit without picking one! Thankfully, this vitamin-packed fruit is as healthy as it is tasty. Here is a lovely Strawberry Yoghurt made with low-fat curds to curb excess fat intake, making this treat acceptable to those with heart diseases and high cholesterol. We suggest choosing naturally sweet and ripe strawberries so you can reduce the amount of sugar, which is restricted at 1 tsp. per serving in this recipe.

5

parsley yoghurt spread recipe | Indian parsley garlic onion spread | healthy onion parsley spread | with 22 amazing images. parsley yoghurt spread recipe | Indian parsley garlic onion spread | healthy onion parsley spread is a nourishing spread which can be served as a substitute to butter. Learn how to make Indian parsley garlic onion spread. A light and aromatic spread made of low-fat curds and fresh herbs as key ingredients, the Indian parsley garlic onion spread is a protein rich recipe that is good for the heart and for controlling cholesterol. It can be served as an alternative to chutney or as a dip for finger foods too. The probiotic curd is seemingly suitable for the digestive system, while the herbs add a touch of antioxidants along with a refreshing flavour. The use of low-fat curd certifies this healthy onion parsley spread as a low calorie option for weight-watchers and heart patients. Diabetics too can include this spread as a part of their meal. Stock some healthy khakhras like Mini Nachni and Bajra Khakhra, Mini Oats Khakhra, Nachni Sesame Khakhra, Nachni Sesame Khakhra, Jowar and Sesame Khakhra or Bajra Khakhras and treat yourself a quick healthy snack when hunger strikes. Tips for parsley yoghurt spread. 1. Use fresh curd for best results. 2. Serve parsley yoghurt spread with carrot sticks. 3. Serve healthy onion parsley spread with cucumber sticks. 4. Spread parsley garlic onion spread on multigrain toast or whole wheat toast. Enjoy parsley yoghurt spread recipe | Indian parsley garlic onion spread | healthy onion parsley spread | with step by step photos.

6

Ever thought of making kadhi with an infusion of palak? Sounds strange, but tastes and looks very interesting. Palak purée and green paste imparts flavouir along with a bright green colour and vitamin A to the dish. You can skip the garlic if you do not like its flavour. Serve with a bowl of brown rice.

7

capsicum paneer sabzi recipe | dry tomato capsicum paneer sabzi | Thiamine rich healthy sabzi | with 10 images. capsicum paneer sabzi is a healthy Indian vegetable. Learn how to make dry tomato capsicum paneer sabzi. capsicum paneer sabzi is a delicious and healthy Indian dish made with paneer, bell peppers, onions, tomato pulp and a variety of spices. The coloured capsicum and paneer sabzi has a well-rounded flavour and a well-balanced nutrient profile. Rich in protein, carbohydrates and vitamins, this easy yet irresistible dry tomato capsicum paneer sabzi also pools in vitamin A from coloured capsicums, folic acid and antioxidant lycopene from tomatoes and protein and calcium from paneer. capsicum paneer sabzi is a popular dish in North India and is often served as a side dish with roti or rice. This capsicum paneer sabzi is a low-calorie dish that is perfect for people who are trying to lose weight or manage their diabetes with only 74 calories per serving of capsicum paneer sabzi. pro tips for capsicum paneer sabzi. 1. Use good quality paneer for the best flavor and texture. 2. Choose bell peppers that are bright in color and firm to the touch. 3. Add the garlic paste. Though it is readily available in the market, we would suggest you use fresh homemade paste only. 4.Add the tomato pulp. We have not used readymade tomato puree because tomatoes are a good source of lycopene and that is retained if it does not undergo any process. See how to make fresh tomato pulp. 4. You can use tofu instead of paneer. Enjoy capsicum paneer sabzi recipe | dry tomato capsicum paneer sabzi | Thiamine rich healthy sabzi | with step by step photos.

8

veg raita recipe | mixed vegetable raita | healthy veg raita | quick veg raita | with 11 amazing images. The veg raita recipe is made from low fat curds, beetroot, cucumber, tomatoes which is flavoured with coriander and cumin seed powder. You can mix and match any vegetables you like in this mixed vegetable raita. Simply put, raita means veggies and/or fruits in curd. Ingredients for mixed vegetable raita are always available in Indian kitchens. We all have vegetables and curd in our houses and this recipe can be made in 10 minutes. We love this healthy veg raita as it has ZERO sugar and consists of all healthy ingredients. 3 reasons to have mixed vegetable raita. 1. Low fat curds help in weight reduction, good for your heart and build immunity. 2. Tomatoes are a pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. 3. The Nitrates present in beet aid in detoxification and helps lower bad cholesterol (LDL) levels. This hearty curd preparation of quick veg raita is filled with colour, flavour and nutritional goodness. The low fat curds provide the much needed essential nutrients like calcium and protein. Serve healthy veg raita chilled to relish all the flavours. Enjoy veg raita recipe | mixed vegetable raita | healthy veg raita | quick veg raita | with detailed step by step photos given below.

9

moong dal tikki recipe | moong dal vegetable kebab | healthy moong dal paneer cutlet | with 40 images. moong dal tikki is a healthy Indian starter to serve. Learn to make moong dal vegetable kebab. Cooking with very little oil can create wonders, when the other ingredients are perfectly chosen – and this moong dal vegetable kebab is a perfect example of this art. Did you ever imagine preparing crispy, succulent moong dal tikki using such little oil? Well, see for yourself how the marvelous mix of moong dal and paneer with ragi flour and spices lends itself to the preparation of tasty moong dal vegetable kebab. Protein-packed moong dal paneer cutlets that please the palate and maintain your bones cells! Tips for moong dal tikki. 1.If you don't drain the water from the moong dal well, then the moong dal cutlet will not bind. Ensure you have drained the water properly. 2. Cooking tikki's on a low flame is important as we are not deep frying the tikki's. 3. Moong Dal is cooked. When you press the dal it's a little crunchy and this is the perfect texture you need to make moong dal tikki. Enjoy moong dal tikki recipe | moong dal vegetable kebab | healthy moong dal paneer cutlet | with step by step photos.

10

whole wheat pasta in low calorie white sauce recipe | whole wheat pasta for weight loss | Indian style whole wheat penne in white sauce | with 21 amazing images. whole wheat pasta in low calorie white sauce recipe | whole wheat pasta for weight loss | Indian style whole wheat penne in white sauce is a healthier version of pasta full of cheese and no veggies. Learn how to make Indian style whole wheat penne in white sauce. To make whole wheat pasta in low calorie white sauce recipe, heat the oil in a broad non-stick pan, add the garlic and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 1 to 2 minutes. Add the whole wheat flour, mix well and cook on a medium flame for 1 to 2 minutes or till the wheat flour turns light brown in colour, while stirring continuously. Add the milk, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring continuously. Add the capsicum, broccoli, carrot, whole wheat pasta, salt, oregano and chilli flakes, mix well and cook on a medium flame for 2 more minutes, while stirring occasionally. Serve immediately. Satiating and delicious, the Indian style whole wheat penne in white sauce is an exciting meal in a bowl. Full of veggies and whole wheat pasta, this dish is a power-packed and fibre-filled treat that helps reduce bad cholesterol. The colourful veggies, apart from adding visual appeal and a lovely crunch to the dish, also pool in ample nutrients. Antioxidant-rich capsicum, broccoli and carrots also prevent oxidative damage to the arteries. The best part is that all this goodness comes at a low calorie count compared to cheese and fat laden pasta. The white sauce in this luscious whole wheat pasta in low calorie white sauce is made using low-fat milk, with just a teaspoon of olive oil and wheat flour for thickening. Cook up this delectable whole wheat pasta for weight loss occasionally to add an Italian touch to your meal. Weight watchers, heart patients and diabetics can enjoy this pasta in small quantities occasionally. Tips for whole wheat pasta in low calorie white sauce. 1. Blanch the broccoli and carrots such that they are partially cooked and maintain their crispness. 2. Once you add milk to the wheat flour for low calorie white sauce, stir it immediately and continuously to avoid lump formation. 3. Serve the pasta immediately. If you are serving it later, add little milk to adjust the consistency and re-heat before serving. Enjoy whole wheat pasta in low calorie white sauce recipe | whole wheat pasta for weight loss | Indian style whole wheat penne in white sauce | with step by step photos.

Reviews

Low Fat Dairy Products for Healthy Heart
 on 18 Jul 18 11:18 AM
5

I am very much fond of having paneer, curd, tikkis, pastas in my everyday diet. Now due to my overweight & other reasons, full fat dairy food & fried food is restricted. With the blessings of Tarla Dalal Ji I can yet enjoy my same menus with little bit changes in recipe ingredients. I have followed her Moong Dal and Paneer Tikki, Whole Wheat Pasta in White Sauce, Strawberry Yoghurt, Paneer Tomato and Lettuce Salad, Low Fat Curds, Mixed Veggie Raita recipes as per instructions given in this articles. My husband and kids also enjoyed those dishes. Only i have to switch high fat ingredients to low fat and to avoid cheese & cream completely. Great job by Tarla Mam & team for food lovers like me.