A – Arjuna (Terminalia arjuna)
Benefits:
• Strengthens heart muscles
• Supports blood circulation
• Reduces cholesterol
Preparation:
1 tsp Arjuna bark powder
Boil in 1 cup milk + 1 cup water
Reduce to 1 cup
Strain and drink warm
Time:
Morning empty stomach OR at bedtime
Combine With:
• Small pinch cardamom
• 1 tsp honey (only when lukewarm)
Avoid:
• Sour fruits immediately after
B – Barley (Yava)
Benefits:
• Reduces cholesterol
• Light on digestion
• Controls weight
Preparation:
Soak 4 hrs
Pressure cook 1:3 water
Use as porridge or add vegetables
Time:
Lunch preferred
Combine With:
• Moong dal
• Bottle gourd
Avoid:
• Curd at night
C – Cow Ghee (A2)
Benefits:
• Nourishes heart tissues
• Improves Ojas
• Reduces dryness (Vata)
Preparation:
Use 1 tsp in warm rice or millet
Time:
Lunch
Combine With:
• Warm cooked food
• Moong dal
Avoid:
• Cold foods
• Honey (equal quantity mixing not allowed)
D – Dates (Soaked)
Benefits:
• Natural iron
• Supports Rakta dhatu
Preparation:
Soak 2 dates overnight
Eat in morning
Time:
Morning
Combine With:
• Warm milk
• Almonds
Avoid:
• With heavy oily food
E – Elaichi (Cardamom)
Benefits:
• Reduces Pitta
• Improves digestion
Preparation:
Crush and add to herbal tea
Time:
After meals
Combine With:
• Arjuna milk
• Warm water
Avoid:
• Excess quantity
F – Flax Seeds
Benefits:
• Omega support
• Reduces bad cholesterol
Preparation:
Dry roast
Powder
1 tsp daily
Time:
Morning with warm water
Combine With:
• Oat porridge
• Buttermilk (daytime)
Avoid:
• Night use
G – Garlic (Lahsun)
Benefits:
• Clears arteries
• Improves circulation
Preparation:
1 raw clove crushed
Rest 5 mins
Swallow with warm water
Time:
Early morning
Combine With:
• Honey (small quantity)
Avoid:
• Milk immediately after
H – Honey (Raw)
Benefits:
• Scrapes Ama (toxins)
• Improves circulation
Preparation:
1 tsp in lukewarm water
Time:
Morning
Combine With:
• Lemon warm water
Avoid:
• Heating honey
• Equal quantity ghee
I – Indian Gooseberry (Amla)
Benefits:
• Powerful antioxidant
• Supports heart tissues
Preparation:
Fresh juice 20 ml
OR 1 tsp powder
Time:
Morning before breakfast
Combine With:
• Honey
• Warm water
Avoid:
• Milk combination
J – Jeera (Cumin)
Benefits:
• Improves digestion
• Reduces bloating
Preparation:
Boil 1 tsp in water
Drink warm
Time:
After lunch
Combine With:
• Coriander seeds
Avoid:
• Empty stomach excess
K – Karela (Bitter Gourd)
Benefits:
• Controls sugar
• Reduces fat accumulation
Preparation:
Steam or light sauté
Minimal oil
Time:
Lunch
Combine With:
• Moong dal
Avoid:
• Night consumption
L – Lauki (Bottle Gourd)
Benefits:
• Cooling
• Light
• Good for heart weakness
Preparation:
Juice fresh
100 ml
Time:
Morning
Combine With:
• Mint leaves
Avoid:
• Sour fruits
M – Methi (Fenugreek)
Benefits:
• Reduces cholesterol
• Controls sugar
Preparation:
Soak 1 tsp overnight
Chew morning
Time:
Empty stomach
Combine With:
• Warm water
Avoid:
• Pregnancy excess use
N – Nuts (Almond soaked)
Benefits:
• Good fats
• Strengthens heart
Preparation:
Soak 5 almonds
Peel
Time:
Morning
Combine With:
• Dates
• Warm milk
Avoid:
• Fried nuts
O – Oats (Modern + Ayurvedic compatible)
Benefits:
• Fiber rich
• Reduces LDL
Preparation:
Cook in water
Add cardamom
Time:
Breakfast
Combine With:
• Flax powder
Avoid:
• Sugar
P – Pomegranate
Benefits:
• Improves hemoglobin
• Antioxidant
Preparation:
Fresh fruit
Time:
Mid-morning
Combine With:
• Amla
Avoid:
• Milk
Q – Quinoa (Modern inclusion)
Benefits:
• Light protein
• Easy digestion
Preparation:
Cook like rice
Time:
Lunch
Combine With:
• Steamed vegetables
Avoid:
• Heavy creamy curry
R – Rock Salt (Saindhava)
Benefits:
• Best salt in Ayurveda
• Improves digestion
Use:
Small quantity
Time:
With meals
Avoid:
• Excess use
S – Sesame (Black)
Benefits:
• Strengthens tissues
• Good for Vata
Preparation:
Roast lightly
Use in chutney
Time:
Lunch
Avoid:
• Summer excess
T – Turmeric
Benefits:
• Anti-inflammatory
• Protects arteries
Preparation:
½ tsp in warm milk
Time:
Night
Combine With:
• Black pepper
Avoid:
• Empty stomach excess
U – Urad Dal (Limited)
Benefits:
• Strengthens body
Use:
Small quantity
Time:
Lunch
Avoid:
• Night heavy use
V – Vegetables (Green leafy)
Benefits:
• Fiber
• Detox
Preparation:
Steam lightly
Time:
Lunch
Combine With:
• Ghee small quantity
Avoid:
• Overcooking
W – Warm Water Therapy
Benefits:
• Improves circulation
• Removes toxins
Use:
Sip through day
Avoid:
• Cold water
X – Xylitol (Avoid)
Not recommended in Ayurveda
Use jaggery small quantity instead
Y – Yogurt (Curd)
Rule:
• Daytime only
• Never at night
Combine With:
• Black pepper
• Rock salt
Avoid:
• With fish
• With fruits
Z – Zinger Herbal Mix (Ginger based)
Preparation:
Dry ginger + cinnamon + cardamom
Boil
Time:
Evening
Avoid:
• Ulcer patients excess
Daily Heart Care Routine (Simple Version)
Morning:
Warm water + Honey + Lemon
Garlic
Soaked almonds
Breakfast:
Oats + Flax
Lunch:
Barley / Millet
Moong dal
Green vegetables
1 tsp ghee
Evening:
Herbal tea
Night:
Light dinner before 7:30 pm
Turmeric milk (if suitable)