Being mindful of eating habits is key to keeping cholesterol in check and protecting heart health. Many people unknowingly follow certain dietary patterns that slowly push their cholesterol levels up, increasing the risk of heart disease and even heart attacks.
Here are 5 common eating habits that secretly increase cholesterol, along with why they’re harmful and what you can do instead:
1. Overeating Saturated Fats
Where it hides: Ghee, butter, full-fat milk, cheese, red meat, coconut oil, bakery items
Why it’s harmful: Saturated fats raise LDL (bad cholesterol), which can build up in your arteries. Over time, this hardens and narrows arteries — leading to heart attacks.
What to do:
Switch to low-fat dairy Use oils like olive, mustard, or rice bran in moderation Choose lean cuts of meat or go for plant-based proteins like moong dal, rajma, tofu, etc.
2. Eating Too Many Processed and Packaged Foods
Where it hides: Chips, biscuits, instant noodles, frozen snacks, sausages
Why it’s harmful: These foods often contain trans fats and hidden sugars, which not only raise bad cholesterol (LDL) but also lower the good one (HDL).
What to do: Check labels — avoid foods with “partially hydrogenated oils” Try homemade snacks — roasted chana, peanuts (like you’re doing!), murmura, etc. Focus on whole foods — fruits, vegetables, whole grains
3. Skipping Fiber in the Diet
Why it’s harmful: Soluble fiber binds with cholesterol in the digestive system and helps flush it out. Without enough fiber, cholesterol can accumulate in the blood.
What to do: Add oats, green moong dal, apples, beans, and psyllium husk to your diet Have salads with every major meal Choose whole grains over refined (like brown rice instead of white)
4. Consuming Too Much Sugar and Refined Carbs
Where it hides: Soft drinks, sweets, white bread, white rice, bakery products
Why it’s harmful: Excess sugar and refined carbs convert to triglycerides in the body, another bad type of fat that raises heart disease risk.
What to do: Cut down sugar — even in tea/coffee Replace maida with whole wheat or millet options Eat fruits for dessert instead of sweets
5. Late-night Snacking or Heavy Dinners
Why it’s harmful: Eating heavy or fatty meals late at night gives the body less time to burn the fat, leading to higher cholesterol and blood sugar over time.
What to do: Try to eat dinner by 7–8 PM Choose light dinners — khichdi, soups, or salads Avoid lying down immediately after eating
Final Thoughts:
Your plate directly affects your heart’s fate. These small eating habits may not seem like much at first, but they slowly and silently build up damage. The good news? It’s reversible. With consistent changes, you can lower your cholesterol and avoid a heart attack.
