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From the desk of Dr Nandita Shah...
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Every week, I see patients who have already undergone heart procedures—or have been advised bypass surgery or angioplasty. Heart disease is rising at an alarming rate, even among people under 40. Yes, the pandemic and its aftermath played a role. But at its core, this is a lifestyle crisis: chronic stress, sedentary lives, and diets rich in oil, fatty foods, and animal products.
The good news? Heart disease and hypertension are largely preventable—and often reversible.
This is not new information. As early as 1990, Dr. Dean Ornish demonstrated reversal of heart disease through lifestyle changes. Dr. Caldwell Esselstyn reinforced this with Prevent and Reverse Heart Disease. Even former U.S. President Bill Clinton reversed his heart disease using this approach—featured in CNN’s The Last Heart Attack. (see below)
Yet millions still depend solely on medications, and thousands of heart procedures are performed daily—often without patients being told that lifestyle changes can dramatically alter outcomes. Why? Because there is little money in lifestyle medicine. And because many patients hope for a pill or procedure instead of change—until it’s too late.
The real question is: Would you be willing to change your lifestyle to protect your heart—and your life?
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How we can help you
SHARAN has a team of doctors and nutritionists, including a clinical cardiologist who can guide you scientifically by carefully checking your reports, adjusting your diet, and helping you reduce medications as your health improves, thereby preventing side effects as well as complications of hypertension and heart disease. If you are ready to supercharge your health, click here to register for a consultation now.
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The Last Heart Attack
Dr Sanjay Gupta interviews Dr. Caldwell Esselstyn, the world’s leader in heart disease prevention and reversal. The evidence is clear. Listen to the professional who has nothing to gain other than saving lives and making our Earth a better place to live and love for all.
Recipe - Greek Salad with Tofu Ricotta
Increasing fibre is a must to experience good health. This salad is refreshing, raw and includes a delicious easy to make plant-based cheese. Do try it out and we are certain, this recipe will be repeated often!
Ingredients
- 2 medium tomatoes, cut into 1″ cubes
- 2 medium cucumbers, cut into 1″ cubes
- 1 cup roughly chopped lettuce leaves
- 1 small onion, cut into ½” cubes
- ½ cup tofu ricotta
- Unrefined salt to taste
- 2 tbsp lemon juice
- 1 tbsp roughly chopped walnuts, for the garnish
- 1 tbsp chopped parsley, for the garnish
- 1 tbsp chopped mint, for the garnish
Method
Place the tomatoes, cucumbers, lettuce and onion in a salad bowl and mix. Add in the tofu ricotta, salt and lemon juice and toss gently. Transfer to a serving plate. Garnish with walnuts, parsley and mint. Serve.
Serves 2-3
Food For The Mind
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Take a step forward in your wellness journey — we’re here to support you every step of the way!
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What Can You Do to Prevent (and Reverse) Heart Disease?
1. Avoid all added fats
Oils, ghee, butter, and all animal products—including dairy—are high in fat. Excess fat thickens the blood, increases blood pressure, and narrows arteries.
2. Eliminate cholesterol
Cholesterol comes only from animal foods. Plants (including cashews and coconut) contain zero cholesterol.
3. Increase fibre intake
Fibre helps remove fat and cholesterol from the body. Only whole plant foods contain fibre.
4. Eat your greens
Dark green leaves are rich in natural nitrates, which the body converts into nitric oxide—relaxing blood vessels, improving circulation, and lowering blood pressure. Don’t forget your daily green smoothie.
5. Eat plenty of fruits and vegetables
These provide antioxidants that protect and heal blood vessels.
6. Avoid stimulants
Tea, coffee, smoking, alcohol, colas, and other stimulants can raise blood pressure.
7. Ensure adequate vitamin B12 supplementation
Deficiency is linked to high blood pressure and heart disease.
8. Exercise regularly
Physical activity strengthens the heart and improves circulation.
9. Avoid inflammatory foods
Animal products, fried foods, sugar, and refined grains damage blood vessels and promote plaque buildup.
10. Sleep well and manage stress
Poor sleep and chronic stress are major contributors to heart disease.
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All Events
Most of our events are online now, so you can join us from anywhere in the world. Click to know more…
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| What is SHARAN? |
Sanctuary for Health and Reconnection to Animals
and Nature (SHARAN) is a social enterprise with
the goal of spreading awareness about holistic
health and an ecologically sustainable
compassionate lifestyle.
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| Compiled & Edited by: |
This newsletter is compiled by SHARAN Head of Mumbai, Reyna K Rupani. She facilitates the Six Weeks to Health Gain & Weight Loss program and also conducts health talks for schools, groups, corporates and more.
Dec 2025 | Issue: 259
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