Heart healthy diet: The scoop on calories, salt, and sugar to check blood pressure, cholesterol level

Cardiac health is about the well-being of the heart and circulatory system. It is influenced by various factors, including diet, physical activity, stress levels, and genetics. Maintaining good cardiac health helps prevent heart diseases such as coronary artery disease, heart failure, and arrhythmias.

Factors like high blood pressure, high cholesterol, and diabetes can compromise cardiac health, making it vital to adopt a heart-healthy lifestyle early on. According to Dr Ranjan Shetty, HOD & Consultant, Interventional Cardiology at Manipal Hospital, Bengaluru, "Heart disease develops over time through a combination of lifestyle choices, genetics, and environmental factors. However, many risk factors are modifiable with the right interventions."

Dr Shetty shares some simple and effective dietary and lifestyle choices to help prevent cardiac issues:

Balance caloric intake: It’s not about obsessing over fat or cholesterol content alone. Instead, the key is to balance your calorie intake. Dr Shetty says, “In today’s sedentary lifestyles, we don’t burn as many calories as we used to when people were more physically active. Limiting carbohydrate intake while ensuring that your diet is rich in fiber and protein is essential for heart health.”

• Focus on consuming only as many calories as your body can burn through daily activity.


• Reduce portion sizes of carbohydrate-heavy foods, especially if you have a sedentary lifestyle.


• Avoid overeating, even healthy foods, as excess calories can still lead to cholesterol production by the body.

Also read | Heart disease and diet: How plant-based foods like almonds, avocados, and whole grains reduce inflammation

Increase protein and fibre: In many Indian diets, whether vegetarian or non-vegetarian, protein intake tends to be insufficient. Protein is vital for both muscle repair and heart health. Additionally, fibre helps regulate blood sugar levels and lowers cholesterol.

• Include more plant-based proteins like legumes, lentils, and beans in your diet.


• Add lean animal proteins like chicken and fish for non-vegetarians.


• Prioritise fibre-rich foods such as whole grains, fruits, and vegetables to promote better digestion and heart health.

Don’t fear cholesterol myths: One common misconception is that dietary cholesterol directly influences blood cholesterol levels. However, blood cholesterol is primarily determined by genetics. Dr Shetty explains, "People often misunderstand cholesterol’s role in heart disease. It's important to manage blood cholesterol through medication when prescribed and not confuse it with dietary cholesterol alone."

• Understand that your body produces its own cholesterol, and excess calories, regardless of their source, can lead to cholesterol production.


• Don’t rely on food alone to control cholesterol; follow your doctor’s recommendations, especially if statins are prescribed.


• Keep LDL (bad cholesterol) levels in check, especially if you have a history of heart disease.

Also read | Mayonnaise and your heart: Hidden health risks of your favourite addition to sandwiches, salads, and dips

Monitor salt and sugar intake: Excessive salt and sugar consumption can lead to high blood pressure and obesity, both of which are significant risk factors for heart disease. Western diets often focus more on limiting salt and sugar, while in many places, these aspects of nutrition are overlooked.

• Be mindful of hidden sugars in processed foods, sauces, and snacks.


• Reduce salt intake by avoiding overly salty packaged foods and adding minimal salt during cooking.


• Opt for natural sweeteners or reduce your overall sugar consumption by eating more whole foods.

Make exercise part of your routine: Exercise should not be seen as a trend but as an integral part of life. Regular physical activity strengthens the heart, improves circulation, and helps maintain healthy blood pressure.

• Aim for at least 30 minutes of moderate exercise most days of the week, whether it’s brisk walking, cycling, or swimming.


• Add strength training exercises to build muscle and support cardiovascular health.


• Find physical activities that you enjoy so that exercise becomes a sustainable habit, not a chore.

Avoid extreme diets: Extreme approaches to dieting, exercise, or fat consumption can do more harm than good. Balance is key to maintaining long-term heart health.

• Avoid crash diets or drastic lifestyle changes that are difficult to maintain.


• Find a sustainable eating pattern that includes a variety of foods from all food groups in moderation.


• Balance your exercise routine with rest and recovery to avoid overstraining the heart.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.