Dr Hemanth Kaukuntla: 5 Foods to Prevent Heart Disease highlights how rising heart attacks among Indians in their 30s and 40s are linked to long work hours, stress, and processed foods. Dr Hemanth Kaukuntla, a cardiothoracic surgeon with over 25 years of experience, explains that simple, traditional foods can effectively protect the heart.
According to Dr Kaukuntla, millets like ragi, jowar, and bajra are excellent for lowering bad cholesterol and managing blood sugar. He recommends replacing white rice with millet or preparing jowar rotis. Pulses such as toor dal, moong dal, and rajma are rich in soluble fiber and plant protein, helping to remove cholesterol. A bowl of sprouted moong salad or sambar are practical options.
Nuts like almonds and walnuts provide healthy fats, omega-3s, and vitamin E, but a handful of 25-30 grams daily is sufficient. Colorful fruits and vegetables, including guava, tomatoes, and green leafy vegetables, lower blood pressure and reduce inflammation. Dr Kaukuntla advises consuming whole fruits instead of juices. Healthy fats from fatty fish like mackerel, or flaxseeds and walnuts for vegetarians, are also essential.
Dr Kaukuntla emphasizes that protecting the heart requires consistent, daily choices rather than short-term diets. He suggests replacing sugary drinks with water or buttermilk, combining these foods with regular exercise and good sleep. By adopting these simple changes, individuals can significantly reduce their risk of heart disease, making prevention accessible to everyone.