New Delhi: Diwali is the season for lights, laughter and, of course, sweets. From laddoos to barfis, gulab jamuns to kaju katlis, treats are everywhere
and for anyone watching their heart health, that can feel worrying. The good news: enjoying festive sweets doesn’t mean sacrificing heart health. With a few smart swaps and simple habits, it’s possible to celebrate mindfully and still savour the flavours of the season.
In an interaction with News9Live, Dr Sarvesh Kumar, Consultant Cardiologist at Narayana Hospital, Gurugram, shared tips for heart patients to enjoy sweets safely during Diwali.
- Pick Better Ingredients – not just less sugar: Cutting sugar helps, but real heart-friendly desserts focus on ingredients that add nutrition. Try replacing refined sugar with natural options such as dates, jaggery or small amounts of stevia. Use whole grains, such as oats or millets, instead of refined flour. Choose healthy fats such as nuts, seeds or a little cold-pressed oil instead of vanaspati or hydrogenated fats. These swaps add fibre, beneficial fats and antioxidants, making sweets kinder to the heart.
- Stick to Small Portions – enjoy one piece, really enjoy it: Festive eating should be about balance, not denial. One small piece of a sweet can be enough to satisfy cravings. Use smaller plates, take time to chew and savour each bite, and avoid mindless snacking while chatting or watching TV. Eating slowly helps the body recognise fullness, so overindulgence becomes less likely.
- Make sweets at home – control what goes in: Commercial sweets often contain extra sugar, saturated fat and preservatives. Making treats at home allows control over ingredients and portions. Healthier DIY ideas include date-and-nut laddoos with no added sugar, baked oats and jaggery barfi, or light paneer sandesh flavoured with cardamom and saffron. Homemade desserts can be customised to taste and are often fresher too.
- Move a little – activity offsets indulgence: Physical activity helps the body process sugar and supports cardiovascular health. A brisk 15-20 minute walk after a heavy meal can make a big difference. Cleaning and decorating for Diwali counts as movement, and short home workouts or yoga sessions during the day keep metabolism active. Regular movement helps maintain balance during festive indulgences.
- Balance meals – load up on fibre and hydration: If sweets feature in one meal, balance other meals with fibre-rich and nutrient-dense foods: fresh fruits (citrus, berries, pomegranate), leafy greens and a variety of vegetables. Drink plenty of water or infused drinks like lemon-mint or cinnamon water. Avoid sugary beverages alongside sweets, as they rapidly increase sugar intake and strain the heart.
Diwali is for celebration and togetherness. With mindful choices, modest portions and a bit of movement, it’s possible to enjoy the sweetness of the festival while keeping the heart happy. Light the diyas, share a sweet and celebrate healthily.
