Love dal-chawal? It could be key to a healthier heart, says cardiologist

A UP-based cardiologist shares five simple, sustainable changes in your Indian diet that could reduce cholesterol, improve heart health and prevent disease

Can your everyday Indian meal keep your heart safe? According to experts, with the right choices, traditional Indian food can be both tasty and great for your heart.

 

Dr Jivitesh Satija, Consultant Interventional Cardiologist at Heritage Institute of Medical Sciences in Bhadawar, UP, and Max Super Speciality Hospital, Noida, recently shared a heart-friendly desi diet on Instagram that’s flavourful, simple to follow, and sustainable in the long run. And no, it doesn’t involve imported superfoods, boring salads or bland oats.

 

“Real heart protection starts in the kitchen,” said Dr Satija in the post. 

What’s the 5-step desi fix for a healthier heart?

Dr Jivitesh outlined five simple yet powerful changes that are easy to follow and sustain:

• Less refined carbs, sugar, and outside food
• More fibre-rich, protein-packed, gut-friendly foods
• Good fat—not zero fat
• Anti-inflammatory herbs, nuts, seeds, and seasonal fruits
• Fix hidden nutrient gaps like vitamin B12 and omega-3

Can switching grains improve your heart health?

According to Dr Jivitesh, ditching refined grains like maida and excess white rice can go a long way. He recommends incorporating whole wheat, bajra, jowar, brown rice, oats and quinoa.

 

These grains are rich in fibre, which helps regulate blood sugar, lower LDL (bad cholesterol), and improve blood pressure, he said. 

 

Are most Indians getting enough daily protein?

Most young Indians don’t. But protein is essential for muscle strength, better metabolism, and sustained energy—especially for desk-bound professionals.

 

Dr Jivitesh recommended including a protein source in every meal:

• Vegetarian options: Moong, toor, rajma, chana, besan, soy, curd, paneer, milk, tofu
• Non-vegetarian choices: Eggs, chicken, fish

 

Quick tip: Combine dal with rice or dal with curd for a complete protein profile.

 

“Aim for 1–1.2 grams of protein per kilogram of body weight daily,” he advised.

Which underrated Indian superfoods support heart health?

According to Dr Jivitesh, your spice box is full of heart-healthy heroes, including:

• Raw garlic (1–2 cloves daily): Can cut total cholesterol by up to 15 per cent
• Amla (fruit or powder): Boosts HDL and reduces LDL
• Haldi with black pepper: Fights inflammation
• Curry leaves, ginger, methi seeds: Support overall heart function

 

What should your ideal plate look like?

According to Dr Jivitesh, balance is everything. Here’s what to keep on your plate:

• Half a plate of vegetables
• One to two fruits daily
• Fermented foods: Curd, buttermilk

 

Here’s what to keep for occasional cheat days:

• Maida-heavy items
• Sugar and packaged sweets
• Colas, bakery snacks, fried papads, and achars

Why should Indians focus more on heart-healthy diets now?

Because heart disease is hitting Indians earlier than ever. Citing a Lancet Global Health report, Dr Satija said that Indians develop heart issues 10–15 years earlier than people in Western countries. Even more worrying? One in four heart attack patients in India is under 40.

 

“More sugar, more fried and processed foods, and a serious lack of fibre, protein, omega-3s, and vitamin B12 are causing the rise in heart problems in the country,” said Dr Jivitesh. 

Since you're already here

…and clearly interested in your health, take a moment to explore our varied range of stories on wellness, medical research, and public health insights.

• Men's grooming essentials  Adult acne, dull skin, hair loss: Skincare tips every man should know
• What a heart doctor won’t eat  10 foods a cardiologist avoids after 20 years treating heart disease
• Early cataracts and screen stress  Cataracts in 30s and 40s? How screen time and stress may be clouding vision
• Eat to prevent cardiac arrest  Heart-smart eating: Diet tips to lower risk of sudden cardiac arrest
• Everyday foods linked to cancer  Doctor warns against these 6 everyday foods that may raise cancer risk
• Fitness trends under the microscope  Are these popular Instagram fitness trends actually helpful or just hype?
• Back pain? Walk it off  Want to avoid chronic back pain? Walk over 100 minutes a day, says study
• Hidden heart hazards at work  Why your office coffee cup and lunch box may raise heart disease risks
• How to be heard at work  Speak up at work: What to do when you're feeling ignored and invisible
• Beyond sobriety: Addiction recovery  Why recovery from addiction needs more than just quitting substances

For more health updates, follow #HealthWithBS 

This content is for informational purposes only and is not a substitute for professional medical advice.