NEW DELHI: That evening snack, that quick packet meal, that sugary drink you don’t think twice about — doctors say they are quietly building your next health crisis.The American Heart Association (AHA) has issued a stark warning that everyday eating habits, especially the growing reliance on ultra-processed foods, are fuelling heart disease, diabetes and early death.The warning, published as a 2026 scientific statement, comes at a time when India’s disease burden is already rising. Cardiovascular diseases account for nearly 28% of all deaths, while more than 100 million people are living with diabetes, with millions more at risk. “One in five deaths in India is directly attributed to poor diet,” said Dr Ambuj Roy, professor of cardiology at AIIMS, Delhi.In its latest guidance, the AHA shifts the conversation away from diet trends and quick fixes to what people actually eat every day. It calls for meals built around vegetables, fruits and whole grains, along with healthier protein sources such as dals, beans, nuts and fish. It also recommends replacing butter and animal fats with plant-based oils and choosing foods that are minimally processed.Dr Roy said such principles can be adapted locally. He pointed to the Mediterranean diet as a proven model for reducing heart risk, adding that similar anti-inflammatory Indian diets can be built using locally available ingredients such as mustard oil, peanut oil, seasonal fruits, vegetables, millets, legumes, nuts and traditional spices. “Minimising ready-to-eat packaged food, biscuits and savouries can reduce heart disease risk by up to 30%,” he said.At the same time, the AHA calls for limiting ultra-processed foods, added sugars, excess salt and saturated fats. Packaged snacks, sugary drinks, refined flour items and processed meats are major contributors to rising obesity, diabetes and cardiovascular disease.Echoing this, Dr Ravinder Goswami from the endocrinology department at AIIMS said conditions like diabetes, hypertension and coronary artery disease often overlap and require similar lifestyle changes. He stressed portion control—“eat slightly less than your appetite”—along with mindful eating and avoiding distractions like screens during meals.He also cautioned against refined carbohydrates such as maida-based foods and advised cutting down on deep-fried items and repeatedly heated oils. Choosing whole fruits over juices and opting for roasted instead of fried snacks can make a significant difference, he said.Urban lifestyles are compounding the risk, with food delivery and quick-commerce making high-calorie, high-salt foods easily accessible. The AHA also advises limiting alcohol and says people should not start drinking for perceived heart benefits.“Simple habits like daily walking, sunlight exposure, and watching your weight are as important as what you eat,” Dr Goswami said, adding that visible weight gain is itself a warning sign.Doctors say the risk builds over time through daily habits, not occasional indulgence, and with lifestyle diseases rising among young Indians, what you eat every day shapes your long-term health.