Foods that are Secretly Raising Your Heart Disease Risk

 

When we think of eating healthy in India, we usually picture brown rice, poha, vegetable sandwiches, or even packaged millet snacks. They seem light, easy to digest, and definitely better than deep-fried samosas or sweets, right?

But here's something most people don’t realise—some of these “healthy” Indian foods could be silently putting your heart at risk. And the worst part? You might be eating them every day thinking they’re good for you.

Top cardiologists explain how certain common food choices can be misleading. Let’s look at some items that are often seen as healthy but can harm your heart over time.

1. Brown Bread and Vegetable Sandwiches

Many believe that switching from white bread to brown bread is a smarter choice. But not all brown breads are made equal. A lot of them are just white bread with caramel coloring. When you pair them with mayonnaise, cheese slices, and butter, your so-called healthy snack turns into a high-fat, high-sodium meal.

Instead, try using home-made multigrain rotis with dry sabzi as a snack. It’s filling, natural, and far better for your heart.

2. Fruit Chaat with Packaged Masala

Fruit is good—but not when you mix it with too much salt or those ready-made masala powders. These spice mixes often contain high sodium and preservatives. Regular use can increase your blood pressure, which is directly linked to heart disease.

Stick to plain, seasonal fruits. If you want extra flavor, sprinkle a bit of roasted jeera or black salt (in moderation).

3. Flavoured Dahi (Curd)

Plain curd is great for digestion, but the market is now filled with flavored varieties—mango, strawberry, and even rose! These are loaded with sugar and artificial flavoring.

Skip the flavored ones and make your own mix at home. Add fresh fruit pieces like banana or pomegranate to plain curd for a natural, heart-friendly sweet touch.

4. Ready-to-Eat Millet Snacks

Millets are fantastic, no doubt. But once they are processed into chips, puffs, and biscuits, they lose most of their nutrition. Many of these products have added fats, artificial flavors, and preservatives.

Rather than munching on packaged snacks, try roasted makhana (fox nuts), murmura (puffed rice), or home-roasted chana. They’re light, tasty, and much easier on the heart.

5. Fruit Juices Sold in Tetrapacks

Even if the label says "100% real fruit", bottled juices are still high in sugar. They miss the fiber and fullness that you get from eating whole fruits.

Choose to eat fruits directly. A whole orange or apple is always better than a glass of packed juice.

6. Diet Namkeen and Low-Fat Sev

Diet snacks may sound harmless, but many still contain trans fats and too much salt. Low-fat doesn’t mean heart-safe. If you’re snacking on these daily, it adds up.

A better habit is to prepare roasted peanuts with onion and lemon at home or boil some corn and add a bit of masala and lemon juice.

What a Cardiologist in Bhubaneswar Advises

If you’re worried about heart issues, it's always wise to consult Dr Gyana Ranjan Nayak- best cardiologist in Bhubaneswar or near your city. Many patients end up surprised when their sugar, pressure, or cholesterol levels rise, despite avoiding fried foods. The hidden culprits? These so-called healthy foods.

A trained expert can guide you on reading food labels, understanding what “low-fat” really means, and creating a diet that’s actually helpful, not just trendy.

Smarter Food Habits You Can Start Today

• Replace packed snacks with roasted chana, murmura, or boiled corn.

• Avoid flavored curd. Use plain dahi with fruits or cucumber.

• Use minimal oil for cooking. Stick to mustard or groundnut oil in small quantities.

• Don’t skip ghee altogether—but keep it very limited.

• Avoid ready-made spice powders full of salt.

Final Thought

Your kitchen already holds the ingredients for a healthy heart. The trick is to stop trusting flashy labels and start trusting what your elders always knew. Fresh, home-cooked food is still the best diet plan. It’s not about following trends—it’s about understanding what really helps your body stay strong and your heart beat longer.

And if you’re unsure where to begin, don’t guess. Meet a cardiologist in Bhubaneswar who can help you sort the facts from the fluff.