New Delhi: That evening snack, that quick packet meal, that sugary drink you don’t think twice about – doctors say they’re silently creating your next health crisis.The American Heart Association (AHA) has issued a dire warning that everyday eating habits, especially the increasing reliance on ultra-processed foods, are promoting heart disease, diabetes and early death.The warning, published as a 2026 scientific statement, comes at a time when the disease burden is already rising in India. Cardiovascular diseases cause approximately 28% of all deaths, while more than 100 million people are living with diabetes, and millions more are at risk. “One in five deaths in India is directly attributable 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 requires a diet composed of vegetables, fruits and whole grains, as well as healthy protein sources such as lentils, beans, nuts and fish. It also recommends using plant-based oils in place of butter and animal fats and choosing minimally processed foods.Dr. Roy said that such principles can be adopted at the local level. He pointed to the Mediterranean diet as a proven model for reducing heart risk, and said a similar anti-inflammatory Indian diet could be created using locally available ingredients such as mustard oil, peanut oil, seasonal fruits, vegetables, millets, legumes, nuts and traditional spices. “Reducing ready-to-eat packaged foods, biscuits and snacks can reduce the risk of heart disease by 30%,” he said.Additionally, the AHA calls for limiting ultra-processed foods, added sugars, added salt and saturated fats. Packaged snacks, sugary drinks, refined flour items and processed meats are major contributors to obesity, diabetes and heart disease.Reiterating this, Dr Ravinder Goswami, Department of Endocrinology, AIIMS, said that conditions like diabetes, hypertension and coronary artery disease often overlap and require similar lifestyle changes. He emphasized portion control – “eat a little less than your hunger” – as well as being mindful about what you eat and avoiding distractions like screens during meals.He also cautioned against refined carbohydrates like flour-based foods and advised to reduce the consumption of fried foods and frequently heated oils. Choosing whole fruits instead of juice and roasted snacks instead of fried snacks can make a significant difference, he said.Urban lifestyles are increasing the risk, with food delivery and quick-trade making high-calorie, high-salt foods readily available. The AHA also recommends limiting alcohol and says people should not start drinking alcohol for purported heart benefits.“Simple habits like daily walking, exposure to sunlight and keeping an eye on your weight are as important as what you eat,” Dr. Goswami said. He said that weight gain in itself is a warning sign.Doctors say the risk increases over time because of daily habits, not occasional indulgences, and with lifestyle diseases on the rise among young Indians, what you eat every day shapes your long-term health.