As a Pakistani American who happens to be a Cardiologist, I have learned a few things along the way about how to adjust my diet yet still enjoy the flavor profile of my culture. I don’t think we need to compromise on taste when eating a healthier diet. Here are some of my tips!

Whole Grains > Refined Flour

Why: Refined flour (parathas, naan, rice -> what dreams are made of, I know) spike blood sugar and can increase belly fat

What to try instead: Use 100% whole wheat-based products instead. There are many options to buy that are readily available. If making roti at home from scratch, consider adding some psyllium husk for extra fiber. Choose brown rice (there’s basmati options!) when possible

 Make Daal, Chana & Beans a part of your daily diet

Why: Lentils and legumes are rich in fiber, can stabilize blood sugar, and lower cholesterol. Pair with brown rice or whole wheat roti for a more wholesome meal

Rethink Ghee and Cooking Oils

Why: Too much ghee, vegetable oil and reused frying oil can raise bad cholesterol

      What to try

Cook with extra virgin olive oil or avocado oil

Use ghee occasionally (no more than 1 tsp/day if you’re not overweight or diabetic)

More Fish and Chicken, Less Red Meat

Why: Red meat (beef, mutton) is high in saturated fat, which can increase the risk of heart disease

Try: Baked or grilled fish or chicken instead of frying. Eat chicken without skin. It’s OK to eat nihari, paya, and biryani every now on then, just not on a weekly basis 😊

Cut Back on Sugar and Sweet Treats

Why: Mithai, bakery items, and sweetened chai can raise blood sugar and increase heart disease risk

Suggestions:

Ask for less or no sugar in chai

Try to substitute fruit for dessert in some meals

Skip sugary drinks like Rooh Afza, sodas (yes that means Pakola too, sorry not sorry), and packaged juices

You don’t have to give up our cultural preferences when it comes to diet to be heart-healthy. With small changes you can protect your heart and your future.