There is something magical about a plate of golgappa. The crunch of the puri, the rush of spicy water, the sweet and tangy chutney exploding with flavour, it is the kind of street food that makes you forget every diet rule. But while your taste buds celebrate, your heart may not be as thrilled.Studies have shown that foods high in salt and poor in hygiene can quietly harm cardiovascular health. A large UK Biobank study of more than 176,000 adults found that people who frequently added salt to meals had a significantly higher risk of heart failure and ischemic heart disease over time. Another study by Harvard Health of 10,788 adults aged 50–64 linked higher sodium levels to increased plaque build-up in heart and neck arteries.Street foods like golgappa often pack excessive salt, synthetic colours, reused oils, and sometimes even contaminated water. Each of these factors can raise blood pressure, increase inflammation, and place unnecessary strain on your cardiovascular system.So does that mean golgappa is completely off-limits? Not quite. Let’s break down how this beloved snack affects your heart and how to enjoy it more safely.
How golgappa ingredients affect heart health
The magic of golgappa lies in its spicy water, crispy puri, and tangy chutney. But hidden within these ingredients are some common heart health culprits:
- High sodium in the flavoured water and masala mixes raises blood pressure.
- Reused or overheated oils used to fry puris can release harmful trans fats and free radicals.
- Synthetic food dyes like tartrazine and sunset yellow, often found in street food samples, may contribute to oxidative stress and vascular damage.
- Contaminated water increases the risk of infections that can indirectly stress the cardiovascular system.
How excess salt in golgappa increases cardiac risk
Salt is one of the biggest reasons golgappa may be risky for your heart. Excess sodium increases blood volume, which puts pressure on artery walls and raises the risk of hypertension. Over time, high blood pressure damages arteries, forcing the heart to work harder. The UK Biobank study clearly showed that frequent salt consumption was linked to a higher likelihood of heart failure and heart disease. When you pair this with a snack that is already loaded with salty water, you can see why moderation matters.
How unhygienic golgappa preparation harms heart health
Street vendors may use water that is not filtered or ingredients that are not stored safely. This introduces bacteria and toxins into the food. Repeated exposure to contaminated food can cause chronic low-grade inflammation, which is a recognised risk factor for cardiovascular disease. Moreover, infections and stomach upsets caused by unclean golgappa may indirectly weaken your immune and vascular systems.
How synthetic colours in golgappa may affect your heart
Food dyes like sunset yellow, brilliant blue, and tartrazine are sometimes used to make chutneys or flavoured water look more appealing. Research has suggested that excessive consumption of such dyes can cause oxidative stress, which damages cells and accelerates artery ageing. Over time, this stress increases the risk of plaque build-up in arteries, a major driver of heart attacks and strokes.
How to eat golgappa without increasing heart problems
You do not have to give up golgappa completely. Instead, be mindful of where, how, and how often you eat it.Choose clean vendors who use filtered water and fresh ingredients.
- Limit frequency to an occasional treat instead of a weekly habit.
- Control portion size by eating fewer puris at a time.
- Skip sweetened pani if you are also worried about sugar intake.
- Pair with heart-healthy foods like fresh fruit and vegetables in your daily diet to balance the effects.
Golgappa may be the king of Indian street food, but it is not always kind to your heart. Excess salt, poor hygiene, reused oils, and synthetic colours all add up to cardiovascular stress when consumed often.The good news is that with moderation and smart choices, you do not need to abandon golgappa altogether. Think of it as an occasional indulgence, choose vendors who prioritise cleanliness, and balance it with a diet rich in heart-protective foods. That way, you can continue to enjoy the fiery burst of flavour without letting it weigh on your heart.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also read|Is burning incense daily as harmful as smoking? Effects of incense smoke on your lungs
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