Service 08Heart health
Heart-friendly eating for BP & cholesterol
Lower salt, smarter oils and simple cooking changes that support healthy blood pressure and cholesterol, without bland food.
Why food matters for your heart
High blood pressure and high cholesterol often have no symptoms, but they raise the risk of heart attack and stroke. Alongside the medicines your doctor prescribes, everyday food choices can help, especially salt, the type and amount of cooking oil, and fried and processed foods.
BP aur cholesterol ke liye khana kaisa ho? Still tasty, still desi, just cooked a little smarter.
What we work on together
- Salt: reducing salt in cooking slowly so your taste adjusts, and watching hidden salt in achar, papad, chips, ketchup and processed meats.
- Cooking oil: using less oil overall and choosing healthier oils in place of banaspati ghee.
- Fibre: more daal, chana, oats, vegetables and fruit, which can help with cholesterol.
- Fried food: making pakoras, samosas and parathas an occasional treat instead of a daily habit.
- Weight and activity: even modest weight loss and regular walking can help blood pressure.
Cooking swaps
| Instead of | Try |
|---|---|
| Banaspati ghee | A measured amount of vegetable oil such as canola or olive oil |
| Oil floating on top of the salan | Measure oil by the spoon and remove the top layer |
| Extra salt and achar at the table | Lemon, fresh herbs, green chilli and spices for flavour |
| Deep-fried snacks | Roasted, grilled or air-fried versions |
Keep taking your medicines as prescribed. Diet supports treatment but does not replace it. Seek urgent medical help for chest pain, sudden weakness, or difficulty speaking.
Heart health questions
Is desi ghee bad for cholesterol?
Desi ghee is high in saturated fat, so large amounts are not ideal if your cholesterol is high. Small amounts occasionally can fit into a balanced diet. Your plan will suggest how much is right for you.
How much salt is too much?
The World Health Organization recommends adults have less than 5 grams of salt a day, about one level teaspoon, including salt already in food. Most people eat much more than that.
Ready? Book your first consultation
Your plan, built around your kitchen.
Message us on WhatsApp or call 0314-7066635. Clinic hours: Monday to Saturday, 6:00 pm to 9:00 pm. Online consultations are available across Pakistan.