Mango Lassi (Yogurt Smoothie) — 0.1g saturated fat per serving

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Indian Recipes for Heart Health

Every recipe shows per-serving nutrition compared to AHA Dietary Guidance (2021) limits. You see exactly where each dish falls before you cook.

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0.1g saturated fat

Mango Lassi (Yogurt Smoothie) 3% of AHA's 4.5g per-meal limit

Indian meals, checked against AHA heart health guidelines

Each card shows per-serving nutrition against AHA limits. Tap any card for the full breakdown.

Breakfast

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Mango Lassi (Yogurt Smoothie)

Saturated fat per serving0.1g / 4.5g

Protein 7.8g Fiber 0.5g 315 cal

Per serving (1 of 2) vs. AHA limits

Saturated fat0.1g / 4.5g limit

Sodium104mg / 750mg limit

Cholesterol14mg / 100mg limit

Why yogurt matters: Yogurt contains probiotics, calcium, protein, which probiotics support beneficial gut bacteria.

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Lunch

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Indian Lentil Soup (Dal)

Saturated fat per serving2.7g / 4.5g

Protein 23.0g Fiber 14.0g 406 cal

Per serving (1 of 4) vs. AHA limits

Saturated fat2.7g / 4.5g limit

Sodium416mg / 750mg limit

Cholesterol2mg / 100mg limit

Anti-inflammatory properties. How?

Turmeric (Curcumin) — inhibits nf-kb and cox-2 inflammatory pathways. Source

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Dinner

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Cucumber Tomato Raita with Jeera Rice

Saturated fat per serving0.5g / 4.5g

Protein 17.4g Fiber 8.8g 352 cal

Per serving (1 of 4) vs. AHA limits

Saturated fat0.5g / 4.5g limit

Sodium397mg / 750mg limit

Cholesterol3mg / 100mg limit

Cinnamon (Cinnamaldehyde) — improves insulin sensitivity and slows gastric emptying. Source

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2,000+ recipes analyzed across 45 nutrients each

How MedMenu classifies recipes for heart health

Every recipe is checked against these thresholds

Based on AHA Dietary Guidance (2021) and the AHA Presidential Advisory on Dietary Fats

≤ 13g Saturated fat per day Evidence grade A

≤ 2,300mg Sodium per day Evidence grade B

≤ 300mg Cholesterol per day Evidence grade B

0g Trans fat target Evidence grade A

Recipes that meet all thresholds are tagged as suitable. 45 nutrients analyzed per serving.

Common questions

Is Indian food good for your heart?

The AHA 2021 Dietary Guidance recommends eating patterns rich in vegetables, fruits, whole grains, and lean proteins. Indian cooking includes many dishes that fit this pattern. MedMenu shows saturated fat, sodium, and cholesterol per serving.

How much saturated fat per meal for heart health?

The AHA recommends limiting saturated fat to 5-6% of total calories — roughly 13g per day or 4.5g per meal. Replacing saturated fat with unsaturated fat (olive oil, nuts, fish) can reduce cardiovascular risk by ~30%, per the AHA Presidential Advisory.

Which Indian foods are best for heart health?

Dishes built around olive oil, fish, legumes, and vegetables tend to have the lowest saturated fat and highest protective nutrients. MedMenu shows saturated fat, sodium, and cholesterol per serving so you can compare.

Can I eat indian cheese on a heart-healthy diet?

Cheese can be high in saturated fat — a typical serving has 4-6g, nearly the full 4.5g per-meal budget. MedMenu flags recipes with higher saturated fat so you can plan your day.

Indian Recipes for Heart Health

Indian meals, checked against AHA heart health guidelines

Mango Lassi (Yogurt Smoothie)

Indian Lentil Soup (Dal)

Cucumber Tomato Raita with Jeera Rice

Every recipe is checked against these thresholds

Common questions

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