Cardiovascular diseases remain the leading cause of death globally, and India carries a significant share of this burden. Research indicates that Indians tend to develop cardiovascular disease at younger ages and with higher mortality rates compared with many Western populations.¹

Dietary habits are one of the major factors influencing cardiovascular risk. According to Dr. Brijmohan Arora, MBBS, MD (Medicine), senior diabetologist in Delhi and alumnus of Christian Medical College (CMC) Vellore, certain common dietary patterns may increase the likelihood of metabolic disorders such as insulin resistance, which is linked to heart disease.

Here are five dietary habits he highlights that may contribute to higher cardiovascular risk.

1. Seed Oils

Seed oils such as soybean, sunflower, mustard, corn, and cottonseed oil are widely used in processed foods and cooking. These oils contain high amounts of omega-6 fatty acids, which in excessive amounts may contribute to inflammation and metabolic imbalance when consumed disproportionately relative to omega-3 fats.

Dr. Arora suggests using ghee, butter or coconut oil instead.

2. Ultra-Processed Packaged Foods

Ultra-processed foods include packaged snacks, instant noodles, ready-to-eat meals, and many industrially manufactured food products.

These foods often contain:

• Added sugars

• Refined starches

• High sodium levels

• Artificial additives and preservatives

Several studies have linked high consumption of ultra-processed foods with obesity, insulin resistance, hypertension, and cardiovascular disease.

Regular intake of these foods may increase cardiometabolic risk by promoting chronic inflammation and metabolic dysfunction.

See also: Healthy Diet and Lifestyle Tips for Better Diabetes Management

3. Sugary Drinks

Sugar-sweetened beverages such as soft drinks, sweetened juices, energy drinks, and packaged iced teas are another dietary factor associated with metabolic disorders.

High intake of sugary drinks has been linked to:

• Increased blood glucose levels

• Weight gain

• Higher risk of type 2 diabetes

• Elevated cardiovascular risk

Liquid sugars are rapidly absorbed by the body, leading to spikes in blood glucose and insulin levels, which may contribute to long-term metabolic disturbances.

4. Refined Grains

Refined grains, including white bread, pasta, and foods made with refined flour (maida) lack the fiber and nutrients found in whole grains.

These foods are digested quickly and can cause rapid increases in blood sugar levels. Frequent consumption of refined carbohydrates has been associated with:

• insulin resistance

• increased triglyceride levels

• higher risk of cardiovascular disease

Replacing refined grains with whole grains may help support healthier blood sugar regulation.

5. Processed Meats

Processed meats such as sausages, bacon, salami, and certain packaged deli meats have been associated with multiple health risks.

The World Health Organization (WHO) has classified processed meat as a Group 1 carcinogen, indicating sufficient evidence that it can cause cancer in humans. ²

High intake of processed meats has also been linked to increased risk of cardiovascular disease, hypertension, and metabolic disorders, partly due to high sodium content and preservatives.

Cardiovascular Risk in the Indian Population

India faces a growing burden of cardiovascular disease due to several factors, including urbanization, dietary changes, and lifestyle patterns.

A review published in the Journal of Clinical Medicine reported that South Asians have a higher tendency toward central obesity, insulin resistance, and dyslipidemia, all of which increase cardiovascular risk.¹

These metabolic traits may contribute to earlier onset of heart disease among Indians compared with many other populations.

Understanding Diet and Heart Health

Diet plays a critical role in shaping cardiometabolic health. Reducing foods that contribute to insulin resistance, inflammation, and metabolic imbalance may help lower the risk of cardiovascular diseases.

Public health experts emphasize the importance of balanced dietary patterns that include:

• whole grains

• fruits and vegetables

• healthy fats

• lean protein sources

Such dietary changes may support healthier metabolic function and reduce long-term cardiovascular risk.

References

1. Kumar, A. Sreeniwas, and Nakul Sinha. “Cardiovascular Disease in India: A 360 Degree Overview.” Medical Journal of Armed Forces India 76, no. 1 (2020): 1–3. https://doi.org/10.1016/j.mjafi.2019.12.005.

2. World Health Organization. “Cancer: Carcinogenicity of the Consumption of Red Meat and Processed Meat.” Last modified October 26, 2015. https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat/.

   (Rh)