Worried About Heart Health But Can’t Eat Bland Food? Here’s A Desi Solution

Last Updated:July 11, 2025, 14:50 IST

Managing your heart health does not always mean eating bland food. A doctor shared how desi food can be good for your heart with some simple tweaks.

Heart health has become a growing concern not just for the elderly but also among the younger generation. Most individuals have been looking for ways to keep their hearts healthy, and the most common solution they develop is to stick to bland meals and other healthy alternatives. However, healthy eating doesn’t have to be dull or tasteless, and this doctor has been advocating for this approach. Traditional Indian cuisine, when prepared carefully, can be both delicious and healthy.

Dr Jivitesh Satija, a cardiologist, shared a heart-healthy desi diet on Instagram. It’s simple to follow and effective over time. In the caption, he wrote, “Real Heart Protection Starts in the Kitchen’ You don’t need fancy diets or imported superfoods to protect your heart. With just a few simple upgrades, your regular meals can become your strongest weapon against heart disease.”

First off, the doctor suggested a 5-step fix to start with –

1. Reduce your intake of processed carbohydrates, sugars and outside foods.

2. Include extra fibre, protein-rich and gut-friendly meals in each meal.

3. Instead of going fat-free, opt for healthy fats.

4. Add anti-inflammatory desi herbs, nuts, seeds and seasonal fruits.

5. Fill in nutrient gaps, such as vitamin B12 and omega-3.

Next, he talks about upgrading the kind of grains we consume. Dr Jivesh argues that moving to healthier grains can have a significant effect. Add whole wheat, bajra, jowar, brown rice, oats and quinoa to your meals while reducing maida (refined flour) and excess white rice. These whole grains are high in fibre, which helps to decrease blood pressure, LDL (bad cholesterol) and blood sugar levels. This method is backed by the findings of a BMJ 2016 meta-analysis and the NIN Guidelines 2020.

Moving on, the doctor recommends including a good source of protein in every meal to improve energy, muscle health and metabolism. Include moong, toor, rajma, chana, besan, soya, curd, paneer, milk and tofu. If you’re not a vegetarian, eggs, poultry, and fish are great options. He suggests eating 5-7 nuts per day, such as almonds, walnuts, and peanuts and adding 1-2 tablespoons of seeds like flaxseed, chia, pumpkin or sunflower to your meals. He advocated using healthy oils like mustard, extra virgin olive oil, avocado oil and groundnut oil in your cooking.

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Delhi, India, India

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