Eating For The Heart: How Smart Food Choices Can Help Beat Rising Cardiac Risks

The Genetic Predisposition

According to Dr. Vithal D. Bagi, Senior Consultant – Interventional Cardiology, Apollo Hospitals, Bengaluru, Indians carry a unique disadvantage. “The ‘Thrifty Gene Hypothesis’ suggests South Asians, once adapted to famine, now store fat more efficiently. When combined with a high-calorie, Western-style diet, this leads to increased abdominal fat, metabolic disorders, and higher cardiovascular risk.”

This fat, particularly around the abdomen, is not just about weight. It disrupts hormones and alters metabolism, laying the groundwork for diabetes, obesity, and eventually heart disease. Dr. Bagi stresses the importance of calorie balance: “For sedentary workers, 1,800 calories are enough. If a sedentary individual consumes 2,800 calories daily, the excess is stored as fat, especially abdominal fat, leading to long-term consequences.”

Rethinking Food and Nutrition

A heart-healthy diet, experts agree, starts with what goes on your plate. “Eating with your heart in mind is a powerful way to support well-being. Whole, plant-based foods like fruits, vegetables, nuts, legumes, and whole grains should form the foundation. Add healthy fats from avocados, olive oil, and seeds, and lean protein from fish, poultry, or lentils,” says Mrs. Ananya Konar, HOD – Dietetics, Apollo Speciality Hospital, Jayanagar, Bengaluru.

She emphasises fibre as a cornerstone: 25–40 grams daily from fruits, vegetables, and grains support gut and heart health. Hydration, too, plays an underrated role in keeping the cardiovascular system functioning smoothly.

What to Cut Back

Not all foods are equal for heart health. Mrs. Konar highlights the dangers of ultra-processed foods: “Packaged snacks, sugary cereals, frozen meals, and processed meats are loaded with unhealthy fats, sodium, and additives that damage the heart and gut.” She also recommends limiting saturated and trans fats, refined carbs, sugary drinks, and high-sodium products.

Research supports this shift. Studies show that whole-food diets like the Mediterranean pattern deliver stronger, long-term cardiovascular benefits compared to simply avoiding “bad” foods.

A balanced diet, daily physical activity, and maintaining an ideal body weight remain the most effective strategies to protect the heart. As Dr. Bagi notes, “Excess calories and sedentary activity lead not only to heart disease but also diabetes, obesity, and arthritis. Prevention begins with lifestyle choices.”

Modern research makes the case clear: consistency matters. Choosing whole foods over processed options, staying active, and respecting calorie balance are simple yet powerful ways to keep India’s hearts beating stronger for longer.