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PreventionNovember 15, 20245 min readLast updated: 2025-03-21

Heart-Healthy Diet for Indians: Foods That Protect Your Heart

RS
Dr. R.K. Sharma
Director, CTVS — Eternal Hospital, Jaipur

Why Diet Matters for Heart Health

Heart disease is the leading cause of death in India, and poor dietary habits are a major contributing factor. The good news is that simple changes to your daily diet can significantly reduce your risk of heart disease — and many heart-protective foods are already part of traditional Indian cuisine.

Foods That Protect Your Heart

Whole Grains and Millets

  • **Oats, ragi (finger millet), bajra (pearl millet), jowar (sorghum)** are rich in fibre, which helps lower cholesterol
  • Replace refined flour (maida) with whole wheat atta
  • Start your day with oats porridge or ragi dosa

    • Pulses and Legumes

  • **Dal, rajma, chana, moong** are excellent sources of plant protein and soluble fibre
  • Include a serving of dal or legumes in every meal
  • They help reduce LDL ("bad") cholesterol

    • Fresh Fruits and Vegetables

  • Aim for at least 5 servings of fruits and vegetables daily
  • **Seasonal Indian fruits:** guava, papaya, pomegranate, amla (Indian gooseberry), banana
  • **Vegetables:** palak (spinach), lauki (bottle gourd), karela (bitter gourd), tamatar (tomato), gajar (carrot)
  • Rich in antioxidants, potassium, and fibre

    • Healthy Fats

  • **Walnuts, almonds, flaxseeds (alsi)** contain omega-3 fatty acids that protect the heart
  • **Mustard oil and groundnut oil** are good choices for cooking
  • **Olive oil** is excellent for salads and low-heat cooking
  • Limit ghee, coconut oil, and dalda (vanaspati)

    • Fish

  • Fatty fish like **rohu, surmai, and bangda** are rich in omega-3 fatty acids
  • Aim for 2 servings per week if you eat non-vegetarian food

    • Foods to Limit or Avoid

  • **Excessive salt:** Limit to less than 5 grams per day; reduce papad, pickles, and processed snacks
  • **Refined sugar:** Limit sweets, sugary drinks, and mithai
  • **Trans fats:** Avoid vanaspati (dalda), deep-fried street food, and commercially baked goods
  • **Processed meats:** Sausages, salami, and bacon are linked to higher heart disease risk
  • **Excessive ghee and butter:** Use sparingly, not liberally

    • Simple Daily Habits

  • Cook at home more often — restaurant and street food is typically high in salt, oil, and sugar
  • Use less oil while cooking — air frying, steaming, and grilling are healthier methods
  • Drink plenty of water — at least 8 glasses per day
  • Include a handful of nuts as a daily snack
  • Read food labels and check sodium and trans fat content
  • Avoid skipping meals, especially breakfast

    • The Role of Diet After Heart Surgery

    Patients recovering from bypass surgery or valve surgery should follow a strict low-salt, low-fat diet as advised by their surgeon. Dr. Sharma's team at Eternal Hospital provides personalised dietary guidance as part of post-operative care.

    Consult Dr. R.K. Sharma

    For a comprehensive cardiac evaluation and personalised heart health advice, call **+91-7231044444** or visit Eternal Hospital, Near Airport Circle, Sanganer, Jaipur. OPD: Mon–Sat, 10 AM – 4 PM.

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    Consult Dr. R.K. Sharma

    Director, CTVS at Eternal Hospital, Jaipur. 44+ years experience. 7,000+ surgeries. OPD: Mon–Sat, 10 AM – 4 PM.

    Call +91-7231044444