Nutrition plays a crucial role in preventing heart disease, and for South Asians, making the right dietary choices can be life-saving.
That was the message from Dr. Supriya Rao, a leading expert in dietary strategies for cardiovascular health, who headlined the January 28 installment of Community Conversations on South Asian Heart Health, a monthly webinar series hosted by the American Heart Association.
Dr. Rao, who serves as director of medical weight loss at Lowell General Hospital and managing partner at Integrated Gastroenterology Consultants, urged South Asians to shift away from ultra-processed foods and embrace a more plant-based, fiber-rich diet to combat the community’s disproportionate risk of heart disease.
“The food choices we make daily are the most important choices for our health,” Dr. Rao said. She emphasized that nutrition is not only a key factor in preventing cardiovascular disease but also in reversing some of its effects.
Dr. Rao outlined the dangers of the standard American diet, which is often high in saturated fats, sugar and salt. These, she explained, contribute to chronic inflammation, a leading driver of heart disease. She warned that even seemingly “healthy” packaged foods—such as granola bars, fruit snacks, and protein shakes—can be misleading due to marketing tactics that obscure their high sugar and preservative content.
Instead, she advocated for a balanced, whole-food approach, in which half of each meal consists of vegetables, a quarter of whole grains, and a quarter of lean protein. South Asians, she said, should consider swapping white rice for brown rice or quinoa, replacing paneer with tofu, and minimizing ghee consumption due to its high saturated fat content. She also recommended incorporating fermented foods such as yogurt, kimchi, and miso to support gut health, which has been linked to improved cardiovascular outcomes.
Following her presentation, Dr. Rao engaged in a conversation with Dr. Ami Bhatt, a member of the American Heart Association’s Board of Directors in Greater Boston and chief innovation officer at the American College of Cardiology, about practical ways to implement heart-healthy habits. The two discussed the importance of increasing fiber intake—an often-overlooked nutrient essential for gut and heart health—and debunked myths surrounding popular health trends like probiotic drinks and protein-heavy diets.
The discussion also touched on South Asians’ unique genetic predisposition to heart disease, with both doctors stressing that lifestyle changes can significantly reduce risk, even for those with a strong family history of cardiovascular conditions.
The webinar concluded with an interactive Q&A session, where attendees asked about alternatives to ghee, the effectiveness of plant-based proteins, and the role of sleep and stress management in overall health.
The Community Conversations on South Asian Heart Health series will continue next month with a session on February 25, in honor of American Heart Month. Register here.
Watch a recording of the January webinar below: