Heart, kidneys & long-term care
Heart-healthy eating, made for Indian kitchens
High blood pressure or cholesterol often comes with a long list of foods to avoid. We swap the list for a plan — one that keeps flavour, festivals and family meals in it.
at a glance
- Format
- Online, or in person in Mumbai
- First session
- Usually 45–60 minutes
- With
- Dt. Irika Goyal
Who this is for
- People with high blood pressure, cholesterol or triglycerides
- Anyone with a family history of heart disease
- People living with diabetes, which raises heart risk
- People recovering after a cardiac event, with their cardiologist's go-ahead
What we can work on together
- Hidden salt in pickles, papad, namkeen, sauces and packaged food
- Choosing cooking oils, and how much ghee or butter fits
- Trans fats in vanaspati and repeatedly reused frying oil
- Fibre, pulses, nuts and whole grains for cholesterol
- Reading your lipid profile and blood pressure readings
- Alcohol, sleep and stress
The approach
How Irika approaches heart health
Patterns, not single foods
Prevention guidelines emphasise an overall pattern: plenty of vegetables, fruit, pulses, nuts and whole grains; less salt, refined carbohydrate and processed meat; and unsaturated fats in place of saturated and trans fats.
Salt you can taste less of
The WHO recommends less than 5 g of salt a day — about a teaspoon, including what's already in food. We find where yours is coming from and cut it gradually so your taste adjusts.
Alongside your doctor
Food changes can support your treatment, but decisions about medicines stay with your cardiologist or physician.
What happens next
Say hello on WhatsApp
A line about what you'd like help with is plenty. You'll get available times and current fees before anything is booked.
Your first consultation
Usually 45–60 minutes, online or in person in Mumbai. We go through your health, routine and goals.
Your personalised plan
Built around your food, your kitchen and your week — shared with you digitally.
Follow-ups that adjust
Shorter check-ins (20–30 minutes) to review progress and fine-tune the plan.
Questions
Common questions about heart health
Which cooking oil is best for the heart?
There's no single best oil. Use moderate amounts, favour oils rich in unsaturated fats, consider rotating or blending them, avoid vanaspati, and don't reuse frying oil again and again.
Is ghee bad for my heart?
Ghee is high in saturated fat, so amount matters. A small quantity can fit within an overall heart-healthy pattern, depending on your lipid profile. We'll set a sensible amount for you.
How much salt is too much?
The WHO advises under 5 g a day for adults — roughly one level teaspoon in total, including salt already in packaged and restaurant food.
Can diet lower my cholesterol enough to avoid medicine?
Diet can make a real difference, but whether you need medicine depends on your overall risk. That decision is your doctor's.
Sources & further reading
Guidance on this page draws on the following. Links open external websites.
- 1.2019 ACC/AHA guideline on the primary prevention of cardiovascular disease — Circulation, 2019
- 2.Hypertension — fact sheet — World Health Organization
- 3.Cardiovascular diseases (CVDs) — fact sheet — World Health Organization
- 4.Healthy diet — fact sheet — World Health Organization
Keep exploring
ready when you are
Let's find an approach that works for your real life.
Send a message on WhatsApp with a line about your goals. You'll hear back with available times and current fees — no pressure, no obligation.
Prefer email? health.e.living23@gmail.com