5 Red Foods to Support a Healthy Heart

Table of Contents 

1. Why Red Foods Deserve a Place on Your Plate  
2. What Makes Red Foods Special?  
3. 5 Red Foods to Support a Healthy Heart  
4. Easy Ways to Add More Red Foods to Your Meals  
5. Frequently Asked Questions  
6. Final Takeaway  

Why Red Foods Deserve a Place on Your Plate 

When we talk about heart health, we often think about avoiding certain foods. 

But what we add to our diet matters too. 

A heart friendly eating pattern generally includes plenty of vegetables, fruits, pulses, whole grains and other minimally processed foods while keeping an eye on excess saturated fat, sodium and added sugars. 

Red foods can contribute to this pattern in different ways. 

For example: 

Tomatoes provide vitamin C, potassium and naturally occurring carotenoids. 

Beetroot provides fibre, folate and naturally occurring nitrates. 

Pomegranate provides fibre and polyphenols. 

Strawberries provide vitamin C, fibre and naturally occurring plant compounds. 

Rajma provides plant protein and fibre. 

So rather than asking, “Which red food is best for the heart?”, a better question is: 

“How can I include more colourful, whole foods in my everyday meals?” 

What Makes Red Foods Special? 

The red colour of fruits and vegetables can come from different naturally occurring pigments and compounds. 

Plant Compounds 

Different red foods contain different naturally occurring compounds. Tomatoes, for example, are known for lycopene, while strawberries and pomegranate contain various polyphenols. 

Fibre 

Fruits, vegetables and pulses can contribute dietary fibre. Fibre is an important part of a heart friendly eating pattern and also supports digestive health. 

Vitamins and Minerals 

Red fruits and vegetables can provide nutrients such as vitamin C, folate and potassium, depending on the food. 

Variety 

Perhaps the biggest benefit is variety. 

Eating different coloured foods throughout the week helps you include a broader range of whole foods and nutrients.

5 Red Foods to Support a Healthy Heart 

1. Beetroot: A Vibrant Root Vegetable 

Beetroot is one of those vegetables that instantly adds colour to your plate. 

Its deep red-purple colour comes from naturally occurring pigments, and beetroot also provides fibre, folate, potassium and naturally occurring nitrates. 

Nitrates can be converted in the body into nitric oxide, which plays a role in blood vessel function. 

That makes beetroot an interesting addition to an overall heart friendly eating pattern. 

But you don't have to eat plain boiled beetroot. 

Try This: High Protein Beetroot Dip 

Turn beetroot into a creamy, protein and fibre rich dip by blending it with curd, spices and Prolicious Up It. 

The recipe provides a simple way to enjoy beetroot while adding protein and fibre to the snack.  

Try the High Protein Beetroot Dip 

Serving idea: Pair the dip with Prolicious Thins, cucumber, carrots or other vegetable sticks. 

2. Tomatoes: The Everyday Red Essential 

If there is one red food that deserves a permanent place in an Indian kitchen, it is probably the tomato. 

Tomatoes are versatile, affordable and easy to add to everything from curries and soups to pasta and salads. 

They provide vitamin C, potassium and lycopene, a naturally occurring carotenoid that gives tomatoes their red colour. 

Interestingly, tomatoes don't need to be eaten raw to be enjoyed. 

Cook them into a curry, blend them into a sauce or use them as the base of a comforting pasta. 

Try This: High Protein Tomato Curry 

Your regular tomato curry can get a simple nutrition upgrade with Prolicious Up It. 

The recipe uses one scoop of Up It to add protein and fibre to the familiar tomato based curry without changing its basic character.  

Try the High Protein Tomato Curry 

Or Try: High Protein Tangy Tomato Red Sauce Pasta 

For pasta lovers, turn tomatoes into a smoky, tangy red sauce and pair it with Prolicious high protein pasta. 

It is a simple example of how a familiar comfort food can become part of a more balanced meal.  

Try the High Protein Tangy Tomato Red Sauce Pasta 

3. Pomegranate: Ruby Red and Naturally Refreshing 

Pomegranate is one of the easiest ways to add colour to your diet. 

Its juicy arils provide fibre, vitamin C, folate and naturally occurring polyphenols. 

Instead of thinking of pomegranate only as a fruit to eat by itself, make it part of your everyday snacks. 

Try This: Pomegranate + Prolicious Thins 

Add fresh pomegranate arils over Prolicious Thins with a little hung curd or yoghurt and some herbs. 

You get: 

Crunch + fruit + protein + fibre + freshness 

It can make an interesting evening snack when you want something different from the usual biscuits or namkeen. 

You can also add pomegranate to: 

• Homemade chaat  
• Salads  
• Yoghurt bowls  
• Overnight oats  
• Fruit bowls  

A simple handful can bring colour, texture and flavour to an otherwise ordinary meal. 

4. Strawberries: A Sweet Way to Add More Fruit 

Strawberries are naturally bright red and provide vitamin C, fibre and various plant compounds. 

They can be especially useful when you want something sweet but still want your snack to include a whole fruit. 

And you don't need to turn them into an elaborate dessert. 

5. Rajma: The Red Pulse That Brings Protein and Fibre 

Rajma is one of the most useful red foods on this list because it brings something that many fruits and vegetables don't provide in significant amounts: 

Plant protein and fibre. 

A bowl of rajma can be part of lunch or dinner, paired with rice, roti, vegetables or a salad. 

Rajma also provides nutrients such as folate, iron, magnesium and potassium. 

And if rajma chawal is your comfort food, there is no reason to stop there. 

Try This: High Protein Rajma Tacos 

Prolicious has given rajma a fun twist with High Protein Rajma Tacos with Up It. 

The taco shell uses whole wheat flour and Up It, while the filling is made with rajma and spices, topped with vegetables and salsa. 

The combination brings together plant protein, fibre and vegetables in a fun meal format.  

Try the High Protein Rajma Tacos 

And if you simply love pav bhaji, you can also add Up It to the bhaji to increase its protein and fibre content. 

Frequently Asked Questions 

1. Which red foods are good for heart health? 

Tomatoes, beetroot, pomegranate, strawberries and rajma can all be part of a heart friendly eating pattern. They provide different nutrients and plant compounds, so variety is more important than relying on one food. 

2. Is beetroot good for the heart? 

Beetroot provides naturally occurring nitrates, along with fibre, folate and other nutrients. Nitrates can contribute to nitric oxide production, which is involved in blood vessel function. Beetroot can therefore be included as part of an overall balanced diet. 

3. Is tomato good for heart health? 

Tomatoes provide lycopene, vitamin C, potassium and other nutrients. They can be enjoyed raw or cooked in everyday meals such as curries, soups and pasta sauces. 

4. Is rajma good for a heart healthy diet? 

Rajma provides plant protein and fibre and can be included regularly as part of a varied diet. Pairing it with vegetables and whole grains can make a balanced meal. 

Final Takeaway 

Eating for your heart does not have to mean eating boring food. 

Sometimes, it can start with something as simple as adding more colour to your plate. 

So the next time you look at your plate, don't just ask: 

“What am I cutting out?” 

Ask: 

“What colourful, nourishing food can I add?” 

Because sometimes, a healthier plate starts with simply adding a little more red.