For many young doctors, long hours and demanding schedules often lead too less-than-ideal dietary choices. Just ask Dr. Rupy Aujla. at the beginning of his career in the early 2000s, “muesli for breakfast, a sandwich for lunch and pasta for dinner” was a typical day of eating.

However,a diagnosis of atrial fibrillation (AFib) in 2009, at the age of 24, served as a wake-up call. AFib, an irregular heart rhythm characterized by episodes of exceptionally fast heartbeat, prompted Aujla to re-evaluate his lifestyle and take a proactive approach to his health.

Alongside medication and lifestyle changes focused on stress management and improved sleep, Aujla, a family doctor based in London, embarked on a journey of dietary conversion, informed by a master’s degree in nutritional medicine. This included reducing “extremely processed food” and focusing on “full value food,” plants, and fiber.

While Aujla acknowledges that his experience may not be universal, he emphasizes the positive impact of these changes. He reports that he managed to eliminate his atrial fibrillation within 18 months. Health organizations note that a balanced diet and avoidance of triggers such as caffeine, spicy foods, stress, dehydration, and sleep deprivation can help manage AFib symptoms. Tho, medication remains a crucial form of treatment.

Aujla shared insights into his dietary transformation, explaining how he strategically changed his eating habits to improve his overall well-being.

Unintentional Elimination of Ultra-Processed Foods

Aujla described his early career diet as “a standard diet for assistant doctors,” characterized by highly processed foods lacking in fiber and protein.

His daily meals often consisted of:

• Muesli
• A sandwich with a pack of chips
• Pasta

“It was pretty normal, but if you are through the lens from fiber, proteins and looking at extreme workmanship, it was horrible,” said Aujla.

While awareness of the health risks associated with ultra-processed foods—including obesity, type 2 diabetes, cardiovascular diseases, and certain cancers—was growing at the time, it wasn’t as widespread as it is today. Aujla now recognizes that he unintentionally began to avoid processed foods as a result of his focus on incorporating more plant-based foods, greens, protein, and fiber into his diet, which led to increased consumption of whole, unprocessed foods.

For the past 15 years, Aujla says he has largely avoided ultra-processed foods. Experts suggest that occasional consumption of ultra-processed foods is unlikely to be harmful for individuals who primarily consume whole foods.

The Gut-Health Connection

“It has become clear to me that the excessive use of additives,emulsifiers and getting used to this type of food in our diet are responsible for a variety of diseases,not just for obesity,” says Aujla.

“This is the most important thing, because it affects the intestine, which in turn influences the inflammation. There is a clear connection between the extremely processed diet that has become so normal, and a number of diseases that we observe in people in Great Britain and beyond.” Recent studies from the National Institutes of Health (NIH) have further highlighted the link between ultra-processed foods and adverse health outcomes, including increased risk of inflammatory bowel disease (IBD) and certain autoimmune conditions.

A Plant-forward approach

Aujla describes his diet as “plant-hinged” or “plant-oriented,” comprising 70-75% plant-based foods, supplemented by fish (about 20% of his diet), meat, and dairy products. Nuts, seeds, tofu, and lentils are staples in his kitchen.

He still enjoys pizza, opting for high-quality options from pizzerias over fast-food chains. He also prepares a homemade broccoli salad with balsamic vinegar,arugula,and Parmesan shavings.

“I take green stuff with every meal,” says aujla.

Counterargument: Is a Wholly Plant-Based Diet Necessary?

While aujla advocates for a plant-forward approach, it’s important to note that completely eliminating animal products isn’t necessarily required for everyone to experience health benefits. A balanced diet that includes lean protein sources like fish and poultry, along with plenty of fruits, vegetables, and whole grains, can also contribute to improved cardiovascular health and overall well-being. The key is to prioritize whole, unprocessed foods and minimize the consumption of ultra-processed items, regardless of whether the diet is fully plant-based or includes some animal products.

FAQ: Diet and Heart Health