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A Heart-Healthy Indian Diet: Simple Swaps for Roti, Dal and Oil

By Dr. Pavan Agrawal, Interventional Cardiologist, Amravati · October 2026 · 2 min read

You do not need to give up Indian food to protect your heart. Small swaps in everyday meals make a big difference.

Swaps that help

• Use less oil, and rotate oils rather than reusing them
• Choose jowar, bajra, whole wheat or multigrain roti
• Add more dal, sprouts, vegetables and salad
• Replace fried snacks with roasted chana, fruit or nuts

Cut back on

• Salt, pickles and papad
• Sweets, sugary drinks and bakery items
• Deep-fried foods and ghee in large amounts

Tips

• Watch portion size, especially rice
• Eat dinner early and keep it light
• Cook at home more often

Related articles

• Heart Disease at a Younger Age: Why It Happens and What You Can Do
• Smoking, Tobacco and Gutka: What They Do to Your Heart
• Heart Health After 40: Which Check-ups to Get

This article is for general information and does not replace medical advice. If you have symptoms or concerns, please see a doctor.