Why Do So Many South Asian Men Have Heart Attacks at 50? 5 Ways to Stay Healthy

Many South Asian men, even those who eat a vegetarian diet, have a high risk of heart disease. Some of this is due to genetics, but lifestyle and food choices matter a lot too. Here are five ways to keep your heart healthy:

1. Eat More Protein and Whole Grains
   Many South Asian meals have a lot of white rice and bread, which can raise blood sugar and cause weight gain. Try eating more whole grains like brown rice, quinoa, and millets. Vegetarians can get protein from lentils, beans, tofu, and paneer. If you eat meat, fish and chicken are better choices.

2. Pick the Right Fats
   Cooking oils like sunflower and vegetable oil can cause inflammation in the body. Instead, use olive oil, nuts, and seeds. Ghee can be okay in small amounts, but too much may raise bad cholesterol.

3. Cut Back on Fried & Sugary Foods
   Fried snacks like samosas and pakoras, and sweets like gulab jamun, have unhealthy fats and sugar. Eating too many of these can clog arteries. Try baking or air-frying instead.

4. Move More
   Even if you don’t look overweight, fat around your organs can still be dangerous. Walking, lifting weights, and doing yoga help keep your heart strong.

5. Get Regular Health Check-Ups
   Many people don’t realize they have high blood pressure, cholesterol, or diabetes until it’s too late. Seeing a doctor once a year can help prevent heart disease early.

Making small changes now can help South Asian men, whether vegetarian or not, stay healthy and avoid heart attacks.