What you eat has a powerful, daily effect on your heart. The good news: a heart-healthy diet can be built from familiar Indian ingredients, without giving up flavour. Small, consistent choices matter far more than any crash diet.
Eat more of these
- Whole grains — jowar, bajra, brown rice, oats and whole-wheat roti
- Dals, beans and legumes for protein and fibre
- Plenty of seasonal vegetables and fruit
- Healthy fats — a little mustard, groundnut or olive oil, nuts and seeds
- Fatty fish or flaxseed for omega-3s
Go easy on these
- Deep-fried snacks and farsan
- Excess salt, pickles and papad
- Refined sugar, sweets and sugary drinks
- Maida-based foods and processed packaged snacks
- Red and processed meats
Simple habits that work
Fill half your plate with vegetables, choose home-cooked over packaged, drink water instead of sweet drinks, and watch portion sizes. These small shifts, kept up over months, lower cholesterol and blood pressure meaningfully.
Frequently asked questions
Is ghee bad for the heart?
In small amounts, ghee can be part of a balanced diet. The problem is quantity and deep-frying. Moderation is the key.
Can diet alone control my cholesterol?
For many people, diet and exercise make a big difference. Some still need medication — Dr. Benny Jose will advise what's right for you.
Have a heart-health concern? Dr. Benny Jose is here to help. Book a consultation at Jupiter Hospital, Baner, or call +91 79092 33888.