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8 Heart-Healthy Food Secrets from a Cardiologist

8 Heart-Healthy Food Secrets from a Cardiologist

Dr. K.K. Aggarwal is an award-winning cardiologist based in New Delhi, India. Over the years, he has successfully integrated his practice of Western medicine with natural, holistic systems such as Ayurveda. I do know that a healthy diet is the key to a strong heart, but felt curious to know what the good doctor himself eats to keep his heart strong.

Here is what he told me about the food rules he follows:

  • Limit your alcohol intake to two units of alcohol in two hours, just twice a week. Women should take 50 percent of this quota.
  • Take a full meal only once a day. During the remaining hours, snack on fresh fruit, nuts, yogurt and such.
  • Eat from a smaller plate. This will give the illusion of volume, helping you eat less.
  • As far as possible, avoid eating foods made from processed flour. Whole grain flour gives your fiber and powers the heart.
  • Eat 10 almonds, soaked overnight and skinned, every morning.  Scores of studies have established the role of almonds in reducing bad cholesterol.
  • Don’t eat foods cooked in trans fats—those  that remain solid at room temperature. They contain artery-clogging cholesterol.
  • During the course of a day, most of us eat three main meals: breakfast, lunch, and dinner. Multiply this by 7 days of the week, and we have 21 main meals a week. If temptation beckons in the form of dessert or fried snacks, allow yourself to cheat only twice out of the 21 meals. Let the rest of your intake be full of health-giving, nourishing foods.
  • Walk five miles or more every single day, and you can afford to indulge your taste buds quite a bit more (shhh…you didn’t hear it from me!) But on a more serious note, heart—and in fact most other—disease happens when we eat more than we burn off.

Dr. Aggarwal concluded his interview with a simple mantra: “Remember, the smaller your waistline, the longer your lifeline.” Chew on this.

Read more about Dr. K.K. Aggarwal on his website

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Read more: Diet & Nutrition, Eating for Health, Food, General Health, Health, Life, Uncategorized, , , , , , , , , , , ,

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Shubhra Krishan

Writer, editor and journalist Shubhra Krishan is the author of Essential Ayurveda: What it is and what it can do for you (New World Library, 2003), Radiant Body, Restful Mind: A Woman's book of comfort (New World Library, 2004), and The 9 to 5 Yogi: How to feel like a sage while working like a dog (Hay House India, 2011).


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12:16AM PST on Nov 3, 2014

Thank you!

1:32AM PDT on Mar 19, 2014

great job

8:36PM PST on Feb 19, 2014

This advice is really elementary, and isn't even all that helpful when it comes to keeping your heart healthy. I've made a mental note not to go to India for medical care if this is the advice that their award winners give out.

12:40AM PST on Feb 18, 2014

healthy tips thank you

3:33PM PST on Feb 15, 2014


12:31AM PST on Feb 10, 2014

good info thnx :)

2:41PM PST on Feb 6, 2014

I like to eat and drink in moderation and i do have exercise taking my dogs out.

1:03PM PST on Feb 6, 2014


8:48AM PST on Feb 6, 2014

OK, which is it only one full meal a day(#2) 0r 3(#7) it can not be both. And why if scores of studies have "established" the role of almonds in reducing bad cholesterol does the link only reference one, that is not even definitive, and just happens to be a project of Dr. Aggarwal and none of any of the other studies are definitive either. And then you get to the "Remember, the smaller your waistline, the longer your lifeline.", tell that to all the anorexics, bulimics and binge and purge teenage girls. As for the soaking and peeling almonds, why? There is absolutely NO significant nutritional difference between raw and dry roasted almond and peeling them only reduces their fiber content and I thought fiber was good for you. Some of this is just plain old common sense and some of it is just plain garbage. And by the by is you have a genetic trait metabolism that likes to over produce cholesterol it will do so regardless of what kind of lipids you ingest or where they come from.

12:29AM PST on Feb 6, 2014

Thank you!

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