SouthIndianHeart-Healthy DietPlan
A comprehensive 1600-1800 kcal/day diet plan designed to support cardiovascular health through traditional South Indian cuisine, balanced nutrition, and mindful eating practices.
BreakfastOptions:TraditionalFermented
MEAL :BREAKFAST( - kcal)- : AM
Option A: Traditional Fermented
2-3 medium idlis (150g) - 240 kcal
1/2 cup sambar (made with moong dal, minimal oil) - 80 kcal
2 tbsp coconut chutney (reduced coconut) - 60 kcal
1 tsp sesame oil for tempering - 40 kcal
Total: 420 kcal
BreakfastOptions:SproutedProtein
MEAL :BREAKFAST( - kcal)- : AM
Option B: Sprouted Protein
1 cup sprouted moong upma - 200 kcal
1 tbsp crushed almonds - 80 kcal
1 cup low-fat buttermilk - 60 kcal
Curry leaves + ginger tempering - 40 kcal
Total: 380 kcal
Hydration: 1-2 glasses warm water with lemon
Mid-MorningSnackOptions
MEAL 2: MID-MORNING (160-180 kcal) - 10:30 AM
Hydration: 1-2 glasses water
Fruit&Nuts
1 medium guava + 5 unsalted almonds
160 kcal
Juice&Protein
1 cup fresh beetroot juice (unsalted) + 1/4 cup roasted chana
160 kcal (70 + 90)
SproutedSundal
1/2 cup sprouted moong sundal (steamed, minimal oil)
150 kcal
LunchPlan
MEAL :LUNCH( - kcal)- : PM
Standard Template:
3/4 cup cooked brown rice - 170 kcal
1 cup masoor dal curry (1 tsp oil) - 120 kcal
1 cup mixed vegetable curry (bottle gourd, beans, drumstick) - 80 kcal
1 cup steamed leafy greens (spinach/methi) with garlic - 40 kcal
1 small portion pickle (oil-reduced) - 30 kcal
1/2 cup low-fat buttermilk - 30 kcal
2 tsp sunflower oil for cooking - 80 kcal
Total: 550 kcal
Hydration: 1 glass water 30 minutes before meal
EveningSnackOptions
Tea&RagiRoti
1 cup herbal tea + 1 small ragi roti with 1 tsp almond
butter
170 kcal
Soup&Crackers
1 cup vegetable soup (bottle gourd, tomato) + 2 whole grain crackers
150 kcal
MEAL 4: EVENING SNACK (160-180 kcal) - 4:30 PM
Hydration: 1-2 glasses water + herbal tea
Fruit&Nuts
1/2 cup fresh pomegranate + 5 walnuts
160 kcal
DinnerPlan:Light&EarlyTemplate
MEAL :DINNER( - kcal)- : PM
Light & Early Template:
2 small ragi/jowar rotis - 160 kcal
1 cup chana dal curry (minimal oil) - 140 kcal
1 cup okra/brinjal stir-fry - 70 kcal
1 cup cucumber raita (low-fat curd) - 50 kcal
1 tsp sesame oil for cooking - 40 kcal
Total: 460 kcal
DinnerPlan:Soup-BasedAlternative
MEAL :DINNER( - kcal)- : PM
Alternative: Soup-Based Dinner
1 large bowl mixed vegetable soup with sprouted legumes - 200 kcal
1 medium ragi dosa (minimal oil) - 180 kcal
2 tbsp mint-coriander chutney - 40 kcal
Total: 420 kcal
Hydration: 1 glass water 1 hour before dinner
DailyHydrationSchedule
Morning( : AM)
2 glasses warm water with lemon
Mid-morning( : - : AM)
2 glasses water
Pre-breakfast( : AM)
1 glass water
Afternoon( : - : PM)
2 glasses water
Pre-lunch( : PM)
1 glass water
Post-dinner( : PM)
1 glass water
Evening( : - : PM)
2 glasses water
Total Target: 10-12 glasses (2.5-3 liters)
Special Additions: Fresh vegetable juices (beetroot, bottle gourd, carrot), herbal teas (cardamom, cinnamon, ginger), and coconut water for natural electrolytes.
Heart-HealthyCooking:OilManagement
OilManagement
Daily limit: 4-5 tsp (20-25g) total
Primary oils: Sesame, sunflower in rotation
Techniques: Steaming > Pressure cooking > Minimal sautéing
Tempering: Use 1/2 tsp oil with mustard seeds, curry leaves, hing
Heart-HealthyCooking:Salt Reduction
NaturalEnhancers
Lemon, tamarind, kokum for sourness to enhance flavor without salt
HerbBlends
Fresh curry leaves, coriander, mint to add flavor dimension
SpiceCombinations
Turmeric, cumin, coriander, cardamom for rich flavor profiles
Daily target: Less than 5g sodium
Avoid: Packaged masala powders, pickles, papadums
Heart-HealthyCooking:Methods Priority
Steaming
Idlis, vegetables, fish
PressureCooking
Dals, legumes, brown rice
Grilling/Roasting
Vegetables, rotis
LightSautéing
With minimal oil and water
Avoid: Deep frying, excessive oil tempering
Heart-HealthyCooking:Fermentation
FermentationOptimization
Idli/dosa batter: 8-12 hour fermentation for maximum probiotics
Sprouting: 24-48 hours for optimal nutrient enhancement
Fresh preparation: Consume fermented foods within 2-3 days
Heart-HealthyCooking:Nutrient Preservation
VegetableCooking
Minimal water, short duration to preserve water-soluble vitamins
DalPreparation
Avoid overcooking to preserve folate and other B vitamins
FreshGarnishing
Add curry leaves, coriander post-cooking to maximize nutrient intake
ImmediateConsumption
Serve vegetables fresh to retain vitamins and antioxidants
WeeklyMealRotation:Breakfast
BreakfastRotation:
Monday/Thursday: Idli-sambar
Tuesday/Friday: Sprouted moong upma
Wednesday/Saturday: Ragi dosa with chutney
Sunday: Oats upma with vegetables
WeeklyMealRotation:LunchDal
MoongDal
Monday, Thursday
MasoorDal
Tuesday, Friday
MixedDal
Sunday
ChanaDal
Wednesday, Saturday
WeeklyMealRotation:VegetableCombinations
MondayBottle gourd + spinach
TuesdayRidge gourd + beans
WednesdayDrumstick + okra
ThursdaySnake gourd + methi
FridayBrinjal + curry leaves
SaturdayMixed gourds
SundaySeasonal variety
ClinicalMonitoring:Weekly Assessments
± . kg
Weight
Stable per week < /
BloodPressure
Target mmHg % EnergyLevels Sustained throughout day
Satiety
Hours between meals
ClinicalMonitoring:Monthly Evaluations
- Weeks
Lipid profile improvement
Quarterly
HbA1c monitoring (if diabetic)
- Weeks
CRP reduction (inflammatory markers)
AsNeeded
Medication adjustments based on biomarker improvements
PracticalImplementation:MealPreparation
MealPreparation:
Batch cooking: Prepare dals for 2-3 days
Sprouting schedule: Start fresh sprouts every 3 days
Vegetable prep: Daily fresh cutting for maximum nutrients
Water reminders: Set hourly hydration alarms
PracticalImplementation:Dining Guidelines
EatingPace
Chew slowly, 20-30 minutes per meal
PortionControl
Use smaller plates, measure initially
MealTiming
Last meal 3 hours before sleep
SocialEating
Adapt restaurant choices to heart-healthy options
PracticalImplementation:EmergencyAlternatives
EmergencyAlternatives:
Travel: Carry sprouted legumes, nuts, fruits
Busy days: Pre-prepared vegetable soups, buttermilk
Late dinners: Light soup with roti or fruits only
NutritionalProfile
Total Daily Average: 1650 kcal Additional nutrients: Fiber:
Dr.CRaghu
Senior Interventional Cardiologist Yashoda Hospital
Secunderabad
