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Heart Health Tools

Heart-friendly nutrition tools

Heart disease is the #1 killer in India. Monitor cholesterol, manage blood pressure through diet, check heart-safe foods, and plan a DASH-style Indian diet with our free tools.

Where to Start

Essential Tools

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Cholesterol Calculator

Calculate your cholesterol ratio and heart health risk

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Cholesterol Food Guide

Find foods to lower LDL and raise HDL cholesterol naturally with Indian diet

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Blood Pressure Food Calculator

Get DASH diet recommendations for blood pressure

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Heart Disease Diet Planner

Heart-healthy meal plan and nutrition guide

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Omega-3 Calculator

Calculate your daily omega-3 fatty acid needs

More Heart Health Tools

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Indian Diabetes Risk Score

Assess your Type 2 diabetes risk using the validated IDRS

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BMI Calculator

Calculate your Body Mass Index with Indian health standards

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Waist-to-Hip Ratio Calculator

Check your health risk based on where you store fat

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Anti-Inflammatory Food Calculator

Find foods that reduce inflammation

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Fiber Calculator

Calculate your daily fiber needs

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Potassium Calculator

Calculate your daily potassium needs

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Magnesium Calculator

Calculate your daily magnesium needs

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Post-Meal Walk Calculator

Calculate optimal walking time after meals for better digestion

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VO2 Max Calculator

Calculate your aerobic capacity and cardiovascular fitness level

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Heart Rate Zone Calculator

Calculate your target heart rate zones for optimal training

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Stress Eating Calculator

Manage stress-related eating patterns

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Sleep Calculator

Calculate optimal bedtimes and wake times based on sleep cycles

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Water Intake Calculator

Calculate your daily water needs based on weight and activity

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Alcohol Calorie Calculator

Calculate calories from alcoholic drinks

Recipes for Heart Health

Healing recipes from “Two Sciences One Plate” that support your heart health goals

Oats Upma(Oats Upma)

A modern South Indian-style upma made with rolled oats. Dry-roasting gives upma texture while keeping GI low (55 vs 79 for instant).

185 kcal17 minvegan

Daliya - Savory(Namkeen Daliya)

A North Indian tridoshic breakfast of broken wheat cooked with vegetables and cumin tempering.

180 kcal20 minvegan

Daliya - Sweet(Meethi Daliya)

A North Indian sweet broken wheat pudding cooked in milk with jaggery and cardamom.

240 kcal20 minvegetarian

Rajma - Minimal Oil(Rajma)

Punjabi kidney bean curry with just 1 tsp oil versus typical 3-4 tbsp. Caramelized onions do the work.

225 kcal45 minvegan

Grilled Fish - Ayurvedic Marinade(Masaledar Grilled Machhi)

Kerala-style grilled fish. Turmeric-pepper marinade enhances omega-3 bioavailability beyond supplements.

195 kcal22 minnon_vegetarian

Browse All 33 Recipes

Frequently Asked Questions

What is a heart-healthy Indian diet?

Focus on whole grains (oats, bajra, jowar), vegetables, fruits, dals, nuts (especially walnuts and almonds), fatty fish (if non-veg), and use mustard oil or olive oil for cooking. Limit ghee to 1 tsp/day, reduce salt to <5g/day, and avoid fried foods. This aligns with the DASH diet adapted for Indian foods.

Which Indian cooking oils are best for heart health?

Mustard oil (high in omega-3), rice bran oil (balanced fatty acids), and olive oil (for salads/low-heat cooking) are top choices. Groundnut oil is acceptable in moderation. Avoid palm oil, vanaspati (dalda), and reusing oil. Rotate between 2–3 oils monthly for balanced fatty acid intake.

How much salt should I eat with high blood pressure?

WHO recommends <5g salt/day (about 1 teaspoon). Most Indians consume 9–12g daily. Reduce papad, pickles (achaar), packaged snacks, and processed foods. Use lemon, herbs, and spices for flavor instead. Our Sodium Calculator tracks your daily intake from common Indian foods.

Can cholesterol be managed with diet alone?

Mild to moderate high cholesterol (total <240 mg/dL) can often be managed with diet and exercise. Include soluble fiber (oats, barley, beans), omega-3 fats (walnuts, flaxseeds, fish), and garlic. Avoid trans fats completely. If LDL is >190 mg/dL or you have other risk factors, medication may be needed alongside diet changes.

Are eggs bad for heart health?

Current research shows 1 egg/day is safe for most people, including those with heart disease risk. Eggs raise HDL (good cholesterol) more than LDL. The bigger concern in Indian diets is excess refined carbs, fried foods, and trans fats — not dietary cholesterol from eggs.

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