Despite appearing nutritious on the surface many Indian meals fail to provide enough omega-3 fatty acids according to a senior cardiologist with four decades of clinical experience. Dr Alok Chopra founder director and consultant cardiologist at Aashlok Hospital has highlighted that a silent omega-3 deficiency is common among urban Indians and may be contributing to rising issues related to heart brain joint and eye health.
In a recent social media discussion Dr Chopra explained that the traditional Indian thali often creates a false sense of balance. While meals typically include roti dal vegetables and ghee they are heavily skewed toward omega-6 fatty acids due to the routine use of refined cooking oils. Without enough omega-3 to balance this ratio the body may experience persistent low-grade inflammation over time which can increase cardiovascular risk cause joint stiffness and lead to mental fatigue and eye strain.
Dr Chopra pointed out that not all omega-3 fats are equal. The two most important forms are EPA and DHA. EPA plays a key role in reducing inflammation and supporting heart and joint function while DHA is essential for brain health and maintaining the retina of the eye. According to him it is extremely difficult to obtain sufficient EPA and DHA from a typical modern Indian diet unless fatty fish is consumed at least two to three times a week which many people do not follow.
To bridge this nutritional gap the cardiologist suggests that high quality purified fish oil supplements can be a practical and effective option especially for those who are vegetarian or rarely eat fish. He advises choosing a triple strength omega-3 supplement that delivers more than 500 mg of EPA and over 300 mg of DHA per serving to make a meaningful impact on overall health. Along with supplementation he also stresses the importance of improving lifestyle habits including better sleep regular movement and mindful eating to fully address the imbalance.
