Heart-Healthy Indian Food: Simple Eating Habits for South Asians to Improve Heart Health
Why Heart Health Matters: The Alarming Reality for South Asians
Heart disease is the leading cause of death worldwide, and South Asians are at a disproportionately higher risk. The British Heart Foundation share that South Asians are almost twice as likely to develop coronary heart disease than White Europeans, and according to Heart UK South Asians are 1.5 times more likely to die from it at a younger age. High blood pressure, type 2 diabetes, and high cholesterol are common culprits, largely influenced by diet and lifestyle choices.
Small, consistent dietary changes can significantly reduce your risk and improve your overall health. However, this can often be challenging to put into practice.
So why Is It Hard to Change Eating Habits?
Changing eating habits is not just about willpower—it requires a shift in mindset and behavior. The Health Belief Model (HBM) explains why many South Asians struggle to adopt a heart-healthy diet. According to this model, we are more likely to make changes when we:
Perceive a serious risk – Many people do not take heart disease seriously until they experience symptoms or a health scare.
Recognise the benefits of change – Some individuals may not realise how much dietary adjustments can improve heart health.
Overcome barriers to change – Cultural food preferences, social norms, and time constraints can make it difficult to alter eating habits.
Feel empowered to take action – A lack of knowledge about heart-healthy choices or feeling overwhelmed by diet changes can prevent action.
Understanding these psychological barriers can help us take gradual, sustainable steps toward healthier eating. We must remember, as South Asians we are at a greater risk, but dietary changes make a big impact.
Even though there are barriers, you can overcome them. At SehatSpark, we want you to feel empowered to take action - read below for 8 tips on changes you can easily make to improve your heart health.
Practical Tips for a Heart-Healthy Indian Diet
1. Reduce Salt and Processed Foods
High sodium intake is linked to high blood pressure, a major risk factor for heart disease. Instead of excessive salt, flavour your dishes with spices like cumin, coriander, turmeric, and black pepper. Reduce intake of processed foods like packaged snacks, pickles, and store-bought chutneys, which often contain hidden sodium. If you're looking for a blood pressure diet for South Asians, reducing salt is a key first step.
2. Add South Asian Superfoods to Your Diet
Nutrient-rich foods like turmeric, garlic, amla (Indian gooseberry), flaxseeds, and fenugreek have proven heart-health benefits. Turmeric’s curcumin fights inflammation, while amla helps lower cholesterol. Including these South Asian superfoods for heart health in your meals can help you take control of your cardiovascular wellbeing.
3. Opt for Heart-Healthy Oils
Instead of refined oils, switch to mustard oil, olive oil, or cold-pressed coconut oil in moderation. Mustard oil, commonly used in Punjabi households, contains monounsaturated fats and omega-3 fatty acids. This small change helps you enjoy traditional flavours while making your diet healthier.
4. Focus on Whole Grains
Replace refined grains like white rice and maida (white flour) with whole grains such as whole wheat roti, millets (bajra, jowar), and quinoa. Whole grains provide fibre, which helps manage cholesterol and blood sugar levels, making them an essential part of a heart-healthy Indian diet.
5. Increase Your Fiber Intake
A fibre-rich diet lowers bad cholesterol and improves digestion. Foods like lentils (dal), chickpeas, kidney beans (rajma), and leafy greens like spinach and methi are already part of South Asian cuisine—learning how to cook them in heart-healthy ways (like using less ghee/oil) gives you control over your health.
6. Eat More Omega-3 Rich Foods
Omega-3 fatty acids help lower triglycerides and support heart health. South Asian options include walnuts, flaxseeds, and fatty fish like salmon. Adding these heart-friendly foods to your diet is an easy way to improve cardiovascular health without drastic lifestyle changes.
7. Control Portion Sizes and Practice Mindful Eating
Overeating can lead to weight gain and metabolic issues. Use smaller plates, chew slowly, and avoid distractions like TV while eating. Mindful eating helps you recognise when you’re full, reducing the risk of overeating and weight gain, which are key contributors to heart disease.
8. Stay Hydrated with Healthy Beverages
Instead of sugary drinks and chai with excessive sugar, opt for herbal teas, coconut water, or jeera (cumin) water. Green tea and tulsi tea contain antioxidants that protect your heart, making them a simple yet powerful alternative for those following a heart-healthy Indian diet.
Final Thoughts
Your heart health is in your hands, and small dietary changes can make a big difference. By incorporating heart-healthy Indian food, South Asian superfoods, and a balanced blood pressure diet, you can lower your risk of heart disease and lead a healthier life. Start by making one small change today—your heart will thank you for it!