How Food Helps Your Heart

Heart disease is on the rise in India—but diet remains one of the most powerful tools we have. Including certain everyday foods can help lower blood pressure, reduce bad cholesterol, and keep your heart healthy in the long run.

1. Garlic (Lehsun)

Garlic contains allicin, which research shows can help lower blood pressure and cholesterol. In animal studies, garlic powder led to notable reductions in cholesterol, triglycerides, and blood pressure.[1] Human studies suggest daily intake of half to one clove may reduce LDL by ~10% and lower blood pressure by ~4–8 mm Hg.[2]

2. Turmeric (Haldi)

Turmeric’s active compound curcumin has anti-inflammatory and antioxidant effects. Clinical reviews show it improves blood vessel function and lowers LDL and triglycerides, offering good support for heart health.[3]

3. Walnuts & Nuts (Akharot etc.)

Walnuts are rich in omega‑3 (ALA), fiber, and healthy fats. Clinical trials found regular walnut consumption reduces total and LDL cholesterol significantly.[4] A meta-analysis confirmed an average drop of ~5–9 mg/dL in LDL.[5]

4. Whole Grains (Bajra, Jowar, Brown Rice)

Whole grains are high in soluble fiber, which helps lower cholesterol and stabilise blood sugar. Switching from refined grains to millets or brown rice supports heart and metabolic health.

5. Amla (Indian Gooseberry)

Amla is packed with vitamin C and antioxidants. Clinical trials show amla extract reduces total cholesterol, LDL, triglycerides, and raises HDL in people with dyslipidaemia.[6]

How to Include These in Daily Life

• Use garlic freely in cooking or eat a raw clove in the morning.
• Add turmeric to dals, curries, and even milk (haldi doodh).
• Snack on a small handful of raw or roasted walnuts or almonds.
• Swap white rice or maida rotis with bajra/jowar rotis and brown rice.
• Have fresh amla juice or eat raw amla with a pinch of salt.

Final Word

These five everyday foods aren’t just tasty—they’re backed by science and rooted in our tradition. Including them can gradually lower BP, cholesterol, and inflammation. Something simple from your kitchen can go a long way in keeping your heart healthy.

Illustration credit: Image by marcovector on Freepik ↗