{"id":15739,"date":"2025-09-26T21:08:32","date_gmt":"2025-09-26T21:08:32","guid":{"rendered":"https:\/\/tezgyan.com\/index.php\/2025\/09\/26\/eating-for-the-heart-how-smart-food-choices-can-help-beat-rising-cardiac-risks-food-news\/"},"modified":"2025-09-26T21:08:32","modified_gmt":"2025-09-26T21:08:32","slug":"eating-for-the-heart-how-smart-food-choices-can-help-beat-rising-cardiac-risks-food-news","status":"publish","type":"post","link":"https:\/\/tezgyan.com\/index.php\/2025\/09\/26\/eating-for-the-heart-how-smart-food-choices-can-help-beat-rising-cardiac-risks-food-news\/","title":{"rendered":"Eating For The Heart: How Smart Food Choices Can Help Beat Rising Cardiac Risks | Food News"},"content":{"rendered":"


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The way we eat, move, and live shapes our heart health. Long work hours, insufficient sleep, and sedentary lifestyles are increasing the risk of cardiac diseases.<\/h2>\n
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Habits like overnight fasting and colourful meals can enhance overall heart health.<\/p>\n<\/figure>\n

India\u2019s rising cases of premature heart disease are no longer confined to genetic predispositions or family history alone. Today, the way we eat, move, and live is shaping the future of our heart health. Long work hours, little sleep, and sedentary routines are accelerating the risk, especially for young adults who otherwise look healthy. Add in calorie-dense diets and ultra-processed foods, and the result is an environment where the heart struggles<\/a> long before age would predict.<\/p>\n

The Genetic Predisposition<\/h4>\n

According to Dr. Vithal D. Bagi, Senior Consultant \u2013 Interventional Cardiology, Apollo Hospitals, Bengaluru, Indians carry a unique disadvantage. \u201cThe \u2018Thrifty Gene Hypothesis\u2019 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.”<\/p>\n

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: \u201cFor 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.”<\/p>\n

Rethinking Food and Nutrition<\/h4>\n

A heart-healthy diet, experts agree, starts with what goes on your plate. \u201cEating 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 \u2013 Dietetics, Apollo Speciality Hospital, Jayanagar, Bengaluru.<\/p>\n

She emphasises fibre as a cornerstone: 25\u201340 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.<\/p>\n

What to Cut Back<\/h4>\n

Not all foods are equal for heart health. Mrs. Konar highlights the dangers of ultra-processed foods: \u201cPackaged 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.<\/p>\n

Research supports this shift. Studies show that whole-food diets like the Mediterranean pattern deliver stronger, long-term cardiovascular benefits compared to simply avoiding \u201cbad” foods.<\/p>\n

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, \u201cExcess calories and sedentary activity lead not only to heart disease but also diabetes, obesity, and arthritis. Prevention begins with lifestyle choices.”<\/p>\n

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\u2019s hearts beating stronger for longer.<\/p>\n

Click here<\/a> to add News18 as your preferred news source on Google. News18 Lifestyle section brings you the latest on health<\/a>,\u00a0fashion<\/a>,\u00a0travel<\/a>,\u00a0food<\/a>, wellness tips, celebrity style, travel inspiration and recipes. Also\u00a0Download the\u00a0News18 App<\/a> to stay updated.<\/div>\n
Location :<\/span><\/p>\n

Delhi, India, India<\/span><\/p>\n<\/div>\n

First Published:<\/span><\/p>\n
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September 26, 2025, 19:01 IST<\/p>\n<\/div>\n<\/div>\n

News<\/a> lifestyle<\/a> food<\/a> Eating For The Heart: How Smart Food Choices Can Help Beat Rising Cardiac Risks<\/span><\/div>\n
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Last Updated:September 26, 2025, 19:01 IST The way we eat, move, and live shapes our heart health. Long work hours, insufficient sleep, and sedentary lifestyles are increasing the risk of cardiac diseases. Habits like overnight fasting and colourful meals can enhance overall heart health. India\u2019s rising cases of premature heart disease are no longer confined…<\/p>\n","protected":false},"author":1,"featured_media":12726,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/posts\/15739","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/comments?post=15739"}],"version-history":[{"count":0,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/posts\/15739\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/media\/12726"}],"wp:attachment":[{"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/media?parent=15739"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/categories?post=15739"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tezgyan.com\/index.php\/wp-json\/wp\/v2\/tags?post=15739"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}