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Ramadan is a holy month for Muslims around the world, with fasting from dawn to dusk and Sehri, the pre-dawn meal, plays an important role in providing sustenance and energy for the day ahead, however, high blood pressure Or for individuals with heart disease, eating right for Sehri is important to maintain health and well-being during the fasting period. In India, where culinary traditions are rich and diverse, it is essential to find alternatives to traditional Sehri foods that are high in saturated fat, sodium and refined sugars.
In an interview with HT Lifestyle, Dr. Rajeshwari Panda, HOD, Department of Nutrition and Dietetics at Medicover Hospitals, Navi Mumbai, suggested some healthy sehri options and recipes for people suffering from high blood pressure or heart disease –
- Whole grain porridge:
Starting the day with a bowl of whole-grain porridge sets a nutritious base for suhoor. Prepare it using oats, barley or quinoa cooked with low-fat milk or water. Sweeten it naturally with mashed bananas or a drop of honey for added flavor.
2. Egg White Omelette:
Eggs are a good source of protein, but the yolk is high in cholesterol. For a heart-healthy option, make an omelet using egg whites or a combination of egg whites and a whole egg. Add colorful vegetables like spinach, tomatoes and bell peppers for added nutrients.
3. Low Fat Yogurt with Berries:
Greek yogurt is an excellent source of protein and probiotics, which are beneficial for heart health. Pair it with fresh berries like strawberries, blueberries or raspberries for added antioxidants and fiber. Sprinkle some nuts or seeds for a satisfying crunch.
4. Whole Wheat Chapati with Lentil Soup:
A staple food in Indian households, chapatti made from whole wheat flour is a healthier alternative to refined flour. Pair it with lentil soup cooked with minimal salt and spices. Pulses are rich in protein and fiber, which aid in blood pressure management.
6. Avocado Toast with Whole Grain Bread:
Avocado toast is not only trendy but also a nutritious breakfast option. Spread mashed avocado on whole grain bread and top with chopped tomatoes. Add black pepper and lemon juice to enhance the taste. Avocado provides heart-healthy fats and fiber.
7. Mixed Vegetable Upma:
Upma, a South Indian dish made from semolina, can be prepared with colorful vegetables like carrots, peas and bell peppers. To keep it heart-friendly, use minimum oil and salt. Upma is filling and rich in fibre, ideal for Sehri.
8. Smoothie with Green Leafy Vegetables:
Combine green leafy vegetables like spinach or kale with fruits like bananas, mangoes and oranges to make a nutrient-rich smoothie. Add protein powder or nuts for extra protein and healthy fats. Green smoothies are hydrating and can help control blood pressure.
Dr. Rajeshwari Panda advised, “By choosing these healthy Sehri options, individuals suffering from high blood pressure or heart disease can observe Ramzan while giving priority to their health. It is important to maintain portion control, stay hydrated throughout the day, and consult a health care professional or dietitian for personalized dietary recommendations. During Ramadan, let’s cherish the spirit of community and compassion while making thoughtful choices to nourish our body and soul. Ramadan Mubarak!”
Comment: This article serves as a general guide and should not take the place of individual medical advice. Individuals with specific health conditions should consult a health care professional or dietitian for tailored recommendations.
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