6 Indian superfoods you must add to your diet for a stronger, healthier heart

Keeping your heart healthy doesn’t require exotic ingredients or complicated diets. In fact, traditional Indian foods—rich in fibre, antioxidants, healthy fats, and essential nutrients—offer powerful benefits for cardiovascular health.

Incorporating these familiar staples into your daily routine can significantly reduce the risk of heart disease, support cholesterol management, and promote overall wellness. Here are six Indian foods that deserve a permanent place on your plate.

Also Read: 7 Indian superfoods that naturally lower cholesterol and keep your heart healthy

1. Oats (Dalia or Oats Khichdi)

Although oats are not originally Indian, they have become a common breakfast staple across the country. Oats are packed with soluble fibre, especially beta-glucan, which helps lower LDL (bad cholesterol) and keeps arteries clear. When prepared as dalia upma, oats khichdi, or simple porridge, they make a heart-friendly, filling meal. Adding nuts, seeds, or fresh fruits enhances the nutrient profile even more.

2. Turmeric (Haldi)

Turmeric has been used in Indian kitchens and Ayurveda for centuries. Its active compound, curcumin, is a natural anti-inflammatory and antioxidant that supports heart health by preventing plaque build-up and improving blood vessel function. Drinking turmeric milk, adding haldi to curries, or consuming it with pepper (which boosts absorption) provides daily protection for your cardiovascular system.

3. Almonds (Badam)

Almonds are a nutrient-dense powerhouse rich in healthy fats, plant protein, vitamin E, magnesium, and antioxidants. Regular consumption helps lower bad cholesterol, improve good cholesterol levels, and maintain stable blood pressure. Eating a handful of soaked almonds in the morning or adding them to your salads, chutneys, and homemade granola can support long-term heart health.

4. Green Leafy Vegetables (Spinach, Methi, Sarson)

Indian leafy greens like spinach (palak), fenugreek (methi), and mustard greens (sarson) are excellent for heart care. They are rich in potassium, folate, fibre, and nitrates—nutrients that help relax blood vessels, reduce inflammation, and regulate blood pressure. Enjoy them as sabzi, palak soup, methi thepla, or sarson ka saag for a nutrient-rich boost.

5. Lentils and Legumes (Dal, Chana, Rajma)

A staple in every Indian household, lentils and legumes are low in fat, high in protein, and loaded with heart-protective fibre. Foods like masoor dal, moong dal, rajma, and chole help reduce cholesterol levels while stabilizing blood sugar. Eating at least one bowl of dal daily or including chana salads can keep your heart functioning smoothly.

6. Flaxseeds (Alsi)

Tiny but powerful, flaxseeds are one of the best plant sources of omega-3 fatty acids—known for reducing inflammation and promoting healthy cholesterol. Add ground flaxseeds to chapati dough, smoothies, chutneys, or sprinkle them over salads for maximum benefit.

Also Read: 6 everyday foods that quietly damage your heart and block your arteries

Incorporating these foods regularly can greatly support heart health. Small dietary changes made consistently can protect your heart for years to come, making these Indian superfoods an easy, effective place to start.