🚨 Why This Matters

South Asians (people with ancestry from India, Pakistan, Bangladesh, Sri Lanka, Nepal, Bhutan, and the Maldives) have a higher risk of heart disease and diabetes compared to other groups. This risk often starts at a younger age.

The Good News: Much of this risk is modifiable through specific lifestyle changes and early screening.

🥗 Diet & Nutrition: The "South Asian Heart" Plate

Traditional foods are delicious, but small swaps make them heart-protective.

What to Limit

Refined Carbs: White rice, naan, and white bread.
Saturated & Trans Fats: Vanaspati, ghee, and coconut oil (tropical oils).
Fried Snacks: Samosas, pakoras, bhujia, and sev.
Sweets (Mithai): Jalebi, gulab jamun, and barfi (high in sugar and fat).
Sodium: Reduce salt in curries and avoid high-sodium pickles/achars.

What to Eat More Of

Plant-Based Proteins: Daal (lentils), tofu, chickpeas, and beans.
Whole Grains: Brown rice, quinoa, millet (ragi/bajra), and oats.
Healthy Fats: Use Avocado oil or Canola oil for high-heat cooking; Olive oil for salads.
Vegetables: Fill half your plate with non-starchy vegetables (spinach, okra/bhindi, cauliflower, eggplant).

💡 Quick Tip: "Replace white rice with brown rice or quinoa at least 3-4 times a week. When cooking curries, use half the oil you normally would."

🏋️ Exercise & Movement

South Asians may have lower muscle mass, making resistance training especially important.

Daily Goal:

Aim for 30 minutes of moderate physical activity every day (brisk walking, swimming, light jogging).

Weekly Must-Do:

Perform Resistance Training 2 times per week.

Examples: Weight lifting, resistance bands, push-ups, squats.
Why? Building muscle helps combat insulin resistance, which is common in South Asians.

Make it Fun: Cultural activities like Bollywood dancing or Bhangra count as cardio!

🩺 Medical Checklist: Know Your Numbers

Ask your doctor specifically about these tests, as standard guidelines may miss South Asian risk.

Screen For	What to Ask Your Doctor
Cholesterol	"Can we check my ApoB and Lp(a) levels?" (These are better markers than just LDL for South Asians).
Diabetes	"Please check my HbA1c and fasting glucose."
Body Fat	"Please measure my Waist Circumference, not just my BMI." (Belly fat is a higher risk factor).
Heart Calcium	"Am I a candidate for a Coronary Artery Calcium (CAC) scan?" (Checks for early plaque buildup).
Fatty Liver	"Should I be screened for fatty liver disease?" (Common if you have high cholesterol/diabetes).

🤰 Special Note for Women

Pregnancy History: If you had Gestational Diabetes (GDM) or high blood pressure during pregnancy, your future heart risk is higher.
Action Plan: Monitor blood sugar and blood pressure closely in the months and years after giving birth.

🧠 Mental Health & Community

Manage Stress:

Chronic stress is a major contributor to heart disease. Practice mindfulness, yoga, or deep breathing.

Community Support:

Exercise with friends or family. You are more likely to stick to a routine if you do it together.

📚 Reference

This guide is based on the American Society for Preventive Cardiology (ASPC) Clinical Practice Statement (Rohatgi et al., 2025) on cardiovascular disease prevention in South Asian populations.

Porter Health

🫀 South Asians & Heart Health: A Guide to Comprehensive Care