Your heart works tirelessly every day, and what you eat has a direct impact on its health. A proper diet helps in controlling cholesterol, blood pressure, weight, and reducing the risk of heart disease.
Renowned cardiologist Dr Prem Ratan Degawat emphasizes that everyday food choices can act as the first line of treatment for heart care.
Why Diet Matters for Heart Health
- Poor diet is one of the biggest contributors to heart disease
- High salt, sugar, and processed foods increase the risk of hypertension, diabetes, and obesity
- Natural, nutrient-rich foods protect the arteries, improve blood flow, and keep cholesterol in check
8 Heart Healthy Foods You Should Include
1. Whole Grains
Oats, brown rice, quinoa, millets (ragi, jowar, bajra), and whole wheat provide fiber that lowers cholesterol and supports steady blood sugar.
Tip: Aim for at least 2–3 servings daily, such as oats for breakfast or millet roti with meals.
2. Legumes and Pulses
Lentils, chickpeas, kidney beans, and black gram give protein and fiber without unhealthy fats.
Tip: Include in at least one meal daily, such as dal at lunch or chickpea salad for dinner.
3. Fruits
Apples, oranges, pomegranate, berries, papaya, and guava provide antioxidants, vitamins, and potassium to regulate blood pressure and reduce inflammation.
Tip: Eat 2–3 servings per day as snacks or after meals.
4. Vegetables
Leafy greens like spinach and fenugreek, cruciferous vegetables like cauliflower and cabbage, along with carrots, beetroot, and tomatoes help strengthen blood vessels and support heart function.
Tip: Add at least 2 different vegetables to each meal.
5. Nuts and Seeds
Almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds supply good fats, magnesium, and protein that reduce inflammation and protect heart health.
Tip: Eat a small handful (20–30 grams) daily as a snack.
6. Healthy Oils
Olive oil, mustard oil, and flaxseed oil (in moderate amounts) improve cholesterol levels and support healthy arteries.
Tip: Use for cooking or as salad dressing, but avoid overuse.
7. Herbs and Spices
Garlic, turmeric, ginger, and cinnamon are natural anti-inflammatories that boost circulation and overall heart wellness.
Tip: Add them naturally into daily cooking.
8. Whole Fruits Over Juice
Always choose whole fruits instead of packaged juices with added sugar. Whole fruits retain fiber and prevent sudden sugar spikes.
Tip: Carry fresh fruit as a snack instead of drinking juice boxes.
Foods to Limit or Avoid
- Refined carbohydrates (white bread, white rice, sweets)
- Sugary drinks and sodas
- Packaged snacks with trans fats
- Excess salt in food
- Deep fried foods
Lifestyle Habits for a Healthy Heart
- Stay physically active with walking, yoga, or cycling
- Maintain a healthy body weight
- Manage stress with meditation and quality sleep
- Get regular health check-ups for cholesterol, sugar, and blood pressure
Quick Reference Table: Heart Healthy Foods
| Food Group | Examples | How it Helps | Tip |
|---|---|---|---|
| Whole Grains | Oats, brown rice, millets, whole wheat | Rich in fiber, lowers cholesterol, stabilizes sugar | 2–3 servings daily |
| Legumes & Pulses | Lentils, chickpeas, kidney beans | Protein + fiber, cholesterol control | Include in at least 1 meal daily |
| Fruits | Apple, orange, pomegranate, papaya, berries | Antioxidants, vitamins, potassium | 2–3 servings daily |
| Vegetables | Spinach, fenugreek, beetroot, tomato, cauliflower | Nutrients for blood vessels and BP | Add 2 types per meal |
| Nuts & Seeds | Almonds, walnuts, chia, flaxseeds | Healthy fats, magnesium, anti-inflammatory | 20–30 grams daily |
| Healthy Oils | Olive oil, mustard oil, flaxseed oil | Improve cholesterol, support arteries | Use moderately in cooking |
| Herbs & Spices | Garlic, turmeric, ginger, cinnamon | Anti-inflammatory, better circulation | Use daily in meals |
| Whole Fruits Over Juice | Any fresh seasonal fruits | Retain fiber, prevent sugar spikes | Prefer fruit over juice |
Expert Advice from Dr Prem Ratan Degawat
Dr Degawat advises his patients to:
- Choose fresh, home-cooked meals over packaged food
- Limit salt and sugar intake
- Stay hydrated and active every day
- Remember that balance is more important than extremes. No single food can protect the heart alone, but a consistent healthy diet makes a lasting difference
About Dr Prem Ratan Degawat
Dr Prem Ratan Degawat is a highly experienced Interventional Cardiologist and a recognized TAVI Expert In India, with expertise in TAVI (Transcatheter Aortic Valve Implantation) and structural heart disease interventions. He has decades of practice, has been associated with leading hospitals, and has helped thousands of patients with advanced heart treatments and compassionate care.
Summary
Choosing whole grains, fresh fruits, vegetables, legumes, nuts, and healthy oils while avoiding excess sugar, salt, and processed foods can greatly reduce heart disease risk.
As Dr Prem Ratan Degawat says:
“Every bite you take can either heal or harm your heart. Choose wisely.”
