What’s the BEST diet to protect your heart? A leading cardiologist reveals all

Heart disease continues to be a leading cause of death worldwide, and experts agree that lifestyle choices, especially diet, play a major role in both prevention and management. According to a report by The Times of India (TOI), renowned cardiologist Dr. Bimal Chhajer, who specialises in non-invasive cardiology, has shared valuable insights into a heart-healthy diet. In a blog featured on a health website, Dr. Chhajer said, “This diet is rooted in nutrient-packed foods that will boost your cardiovascular health, addressing factors like high blood pressure and cholesterol levels.”

Dr. Chhajer strongly advocates for a plant-rich diet, particularly highlighting the importance of fruits and vegetables. As per TOI, he says that including a colourful variety of fresh produce not only adds flavour and texture but also fills your diet with essential antioxidants, vitamins, and minerals. He recommends leafy greens, citrus fruits, berries, and cruciferous vegetables, which are known to lower inflammation and support vascular function. “Your parents were right in including fruits and vegetables in your diet growing up,” he adds.

Highly processed foods, especially refined grains, are often stripped of nutrients and can contribute to heart issues over time. Dr. Chhajer suggests making a conscious shift toward whole grains like oats, brown rice, and quinoa. These are fibre-rich and support healthy cholesterol levels while also keeping blood pressure in check. “Chuck the processed or refined grains and opt for whole grains… they actively contribute towards better heart health,” he said, as quoted by TOI.

While protein is essential for maintaining muscle and energy levels, not all protein sources are equal when it comes to heart health. Dr. Chhajer recommends legumes, lentils, tofu, and other plant-based proteins as superior alternatives to red meat. According to TOI, he urges people to reduce or eliminate meat intake to cut down on saturated fats and embrace “healthier and greener” food options. This approach not only supports the heart but also benefits digestion and weight management.

One of the key pillars of Dr. Chhajer’s dietary advice is sodium control. Excess salt is a known contributor to high blood pressure and fluid retention, both of which strain the heart. Speaking to TOI, the doctor points out that common items like canned soups, chips, and fast food are major sodium culprits. Instead of relying on salt, he recommends flavouring food with herbs and spices. “Not only will your meals become more flavourful, but you’re also reducing your reliance on excess salt,” he said.

Dr. Chhajer emphasises that dietary changes must be viewed as part of a long-term commitment to heart health. “It’s not just about reversing damage, but preventing further harm,” he says. The diet he recommends is not restrictive but focuses on adding nutrient-dense foods that help the body heal naturally. As TOI reports, when combined with regular exercise, stress management, and good sleep, this heart-friendly diet can significantly reduce the risk of cardiovascular diseases.