In 2025, chest pain, high blood pressure, and blocked arteries are no longer concerns reserved for the elderly. Increasingly, doctors across India are treating patients in their late 20s and early 30s with severe cardiovascular conditions.
A recent Lancet report says that heart disease is hitting people in India earlier than ever before. But according to leading medical experts, there’s a simple, powerful weapon rooted in our tradition that can come to aid: plant-based eating.
Heart disease isn’t just about age or family history anymore, warns Dr Rakesh Pandit, Senior Consultant and HOD, Internal Medicine, Aakash Healthcare, Dwarka, Delhi. "We’re seeing more young people, even those who seem fit, visiting emergency rooms. This rise is directly tied to lifestyle and diet", he tells Moneycontrol.
According to Dr Pandit, the modern Indian diet has veered off course, away from wholesome lentils, fruits, and greens, and into a processed foods like fried snacks, refined carbs, and excess meat. "This shift fuels obesity, diabetes, and hypertension, a toxic trio for the heart. But a diet centred on plants can offer remedy", he adds.
Plant-based foods, which include dal, rajma, saag, seasonal fruits, legumes and grains, are naturally rich in fibre, antioxidants, and essential nutrients. Also, these are low in cholesterol and bad fats. “What’s even better,” adds Dr Pandit, “is that this kind of eating doesn’t just prevent disease, it can reverse it.”
Dr Komal Malik, Head Dietician, Asian Hospital, Gurugram, supports this claim. “Just three months of consistent plant-based meals can reduce cholesterol levels. No superfoods needed, just local, affordable staples like greens and beans.”
And if you’re worried about taste, don’t be. “Traditional dishes like khichdi and dal are already heart-healthy. We just need to stop drowning them in ghee and cream,” Dr Rajendra Patil, Consultant, Cardiology, Jupiter Hospital, Pune, tells Moneycontrol.
Simple changes can offer help:
Experts highlight that India’s strength lies in its food heritage. “In the West, going plant-based can be expensive. But in India, pulses, millets, and vegetables are not only healthier but cheaper,” Prashanth Vishwanath, Country Director, Veganuary, tells Moneycontrol.
Also Read: Senior cardiologist explains how small daily choices affect heart health
"If we act now, we can preserve traditional diets before fast food takes over completely. Communities can protect their hearts simply by embracing what they already eat", he adds.
Additionally, the Physicians Association for Nutrition (PAN) has found that a whole-food plant-based diet can reduce inflammation, lower cholesterol, and even bring heart disease into remission. “It’s not just about the heart, it cuts your risk for diabetes, obesity and certain cancers too,” says Dr G. Rajendran, Preventive Cardiologist and Advisor, Physicians Association for Nutrition India.
Movement and mindset matter too:
Eating plant-based isn’t a miracle remedy if you’re sedentary all day, cautions Dr Aakaar Kapoor, CEO and Lead Medical Advisor, City X-ray & Scan Clinic. “Physical activity, even walking, yoga, or housework, goes hand-in-hand with diet.”
Dt. Komal Malik tells Moneycontrol, “Stress is another silent killer. Practices like meditation, pranayama, and even a walk in the park can help lower blood pressure and calm the nervous system.”
Also Read: Fitness goals: Daily exercises keep your heart healthy, strengthen muscles, manage weight
FAQ on Plant-Based Diet and Heart Health:
Q: How does a plant-based diet benefit heart health?
A: A plant-based diet, rich in fibre, antioxidants, and essential nutrients, is low in cholesterol and bad fats. It can help prevent and even reverse heart disease by reducing risk factors like obesity, diabetes, and hypertension.
Q: Can plant-based foods reduce cholesterol levels?
A: Yes, consistent consumption of plant-based foods like greens and beans can significantly reduce cholesterol levels within just three months.
Q: Are traditional Indian dishes compatible with a heart-healthy diet?
A: Traditional Indian dishes like khichdi and dal are naturally heart-healthy. However, it is important to prepare them with minimal ghee and cream.
Q: Is it expensive to follow a plant-based diet in India?
A: No, in India, pulses, millets, and vegetables are not only healthier but also cheaper compared to a Western plant-based diet.
Q: What lifestyle changes should accompany a plant-based diet for optimal heart health?
A: Along with a plant-based diet, maintaining regular physical activity and managing stress through practices like meditation, pranayama, and walking are crucial for optimal heart health.
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 a specific health diagnosis.
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