Common Food & Lifestyle Habits That Can Increase Heart Disease Risk!

The Story of Arjun: A Wake-Up Call

Every morning, Arjun began his day with a piping hot cup of chai loaded with sugar and a couple of buttery paranthas. At 38, he was juggling a high-pressure job in Mumbai’s financial sector. With client meetings, deadlines and late night takeaways, he hardly found time to exercise. His weekends were usually spent binge watching shows, snacking on chips, and pairing them down with cola or occasional beer. He often brushed off the mild chest discomfort and breathlessness, assuming it was just “stress.”

Until one day, he collapsed on the office floor. A heart attack. At just the age of 38.

Arjun’s story isn’t the only case like this, where one has developed heart disease because of lifestyle factors. 

India is witnessing a disturbing trend of heart disease striking the younger population, and it is mostly tied to the way that we live and eat. According to the Indian Council of Medical Research (ICMR), cardiovascular diseases (CVDs)  now account for almost 28% of all deaths in India, with the average age of onset decreasing every decade.

Habits That Can Increase Your Risk for Heart Diseases

Let’s dive into some of the everyday food and lifestyle habits, many of which are considered “normal” but are silently raising your risk for heart disease.

1. Skipping Breakfast

“Breakfast like a king,” that most of us have heard and have been hearing for a long time. But many people in urban India grab only a cup of coffee and just walk out for work. Skipping breakfast regularly has been linked to a 21% higher risk of heart disease, according to a 2019 study in the Journal of the American College of Cardiology. ¹

When one skip breakfast:

• Your blood sugar regulation is impaired.
• Your hunger hormones become erratic.
• You’re more likely to overeat later and choose unhealthy snacks while binge eating.

How to fix it:

Choose a high protein, high fiber Indian breakfast like moong dal chilla, oats upma or besan cheela with stuffed paneer. Add a handful of soaked nuts like almonds, walnuts for heart-healthy fats.

If you cannot manage these home-made food options, the protein requirements can be met through protein powders as well, like whey protein concentrate, whey protein isolate or vegan protein, as per your preference.

2. Too Much Sugar, Too Often

From sweetened beverages and store bought sauces to biscuits and mithai, sugar is everywhere. But consuming more than 20g of added sugar daily as per NIN, ICMR recommendations, can overload your cardiovascular system. ².

A study published in JAMA Internal Medicine revealed that people who consumed more than 20% of their daily calories from sugar had a 30% higher risk of dying from heart disease. ³. 

Popular sugar bombs you should watch out for:

• Flavoured yogurts
• Bakery items
• Energy drinks
• Packaged juices

How to fix it:

Start reading labels carefully. Try to switch to jaggery or dates occasionally, but don’t overdo them either. Natural sugars especially in fruits come with fiber and antioxidants, making them a better choice always.

3. Refined Carbs and Ultra-Processed Foods

That daily plate of white rice, white bread or noodles might seem harmless at the moment, but these refined carbs spike blood sugar levels, increase triglycerides and may contribute to insulin resistance too, all of this might damage your heart.

The 2021 PURE study (Prospective Urban Rural Epidemiology) concluded that high intake of refined grains (of over 350g per day) was associated with a 25% increased risk of heart disease and stroke. ⁴. 

Stay away from ultra processed foods (UPFs) such as chips, instant noodles, cookies and processed meats, often contain:

1. Trans fats
2. Sodium
3. Preservatives
4. Artificial Sweeteners

These additives increase inflammation and oxidative stress in the body, both of which are bad for your arteries. 

How to fix it: 

Always opt for complex carbs like millets (ragi, bajra), brown rice and whole wheat chapatis. Have freshly cooked food as and when possible. If buying packaged foods, look for “100% whole grain” or “no added trans fats.”

4. Sedentary Lifestyle and Desk Jobs

Modern jobs have us glued to screens for 8-10 hours a day. Even if you hit the gym in the morning, the all day sitting schedule can cancel out the cardiovascular benefits of exercise. 

Sitting for long hours can lead to

• Poor blood circulation
• Lower HDL levels
• Increased belly fat
• High blood pressure

How to fix it:

• Follow the 30:5 rule, for every 30 minutes of sitting, standing or walking for 5 minutes.
• Take your calls while walking.
• Stretch twice a day for at least 5 minutes.

Incorporating a 10 minute workout or stair climbing into your day can drastically reduce your risk of cardiovascular diseases.

5. Chronic Stress and Poor Sleep Hygiene

Heart diseases are not just about cholesterol and diet, stress and sleep also play pivotal roles.

Long term stress increases cortisol levels, which: 

• Can raise, blood pressure levels
• Promote fat storage, specifically around the abdomen.
• Might increase insulin resistance.

Poor sleep, mostly less than 6 hours a night, is associated with 20% higher risk of heart attacks, according to Harvard Medical School. ⁵

How to fix it:

• Try to calm down with rituals like herbal tea, light reading or some meditation.
• Avoid blue light (from phones and laptops), especially 1 hr before bed.
• Create a fixed sleep schedule, even on weekends.

So if you are waking up tired, snoring loudly or feeling drowsy during the day, get screened for sleep apnea, a hidden risk factor for heart issues.

6. Smoking, Vaping, and Hookah Culture

“Occasional smoking is fine” many of us believe that. But even one cigarette a day increases the risk of heart disease by almost 50%, according to a 2018 meta-analysis published in BMJ. ⁶.

India’s growing urban hookah lounges and vaping culture among youth aren’t helping. E-cigarettes, though marketed as “safer”, can damage the endothelium (inner lining of arteries) and elevate heart rate risk.

How to fix it:

There’s no safe limit for smoking, seek help like nicotine replacement therapy, counseling or mobile apps that can support your journey.

7. Excess Salt in Your Daily Diet

Whole chips and fries are the obvious culprits, most salt in the Indian diet comes from:

• Pickles
• Papads
• Canned foods
• Ready-to-eat mixes

Excess sodium can cause water retention, strains your heart muscles, leading to hypertension, the leading risk factor for heart disease.

According to the National Institute of Nutrition, an average Indian consumes over 10g of salt daily, which is double than the WHO recommendation (5g/day). 

How to fix it:

• Use salt in moderation, do not add extra salt over food.
• Try to opt for natural flavours like lemon juice, spices and herbs.
• Skip adding extra salt to your food or over your salad.

8. Weekend Alcohol Binges

You may avoid alcohol during weekdays, but guzzling 4–5 drinks on Saturday night can be worse than moderate regular drinking.

Alcohol:

• Raises your blood pressure levels
• Increases triglycerides levels
• Causes irregular heart rhythms (arrhythmias)

The INTERHEART study, which included Indian participants, showed that heavy episodic drinking significantly raised the risk of heart attacks. ⁷

How to fix it:
If you choose to drink, limit it to:

• 1 drink/day for women
• 2 drinks/day for men
  And avoid having it on an empty stomach.

9. Ignoring Gut Health

Recent research from the Cleveland Clinic highlights a surprising link between gut microbiota and heart health. A byproduct called TMAO (trimethylamine N-oxide), produced by gut bacteria when you consume red meat and eggs, can promote artery plaque formation. ⁸

Low-fiber diets can reduce beneficial gut bacteria, thus increasing inflammation and leading to poor lipid profiles.

How to fix it:

• Add fermented foods like homemade curd, kanji, and pickled vegetables.
• Eat at least 30g of fiber daily from fruits, vegetables, whole grains, and legumes.
• Avoid overuse of antibiotics unless and until prescribed by a medical professional.
• If you are someone who is not a fan of raw salads, you can also opt for a fiber supplement like Nutrabay Good Gut Daily Fiber , to meet your fiber requirements in an easier way.

10. Ignoring Regular Health Screenings

One of the most dangerous habits is believing “I’m too young to get heart disease.” Many people delay checkups until it’s too late.

Silent killers like:

• High LDL cholesterol
• High blood pressure
• Pre-diabetes

often have no symptoms until a heart event occurs.

How to fix it: 

Start annual checkups by age 30, especially if there’s a family history of heart disease or diabetes. Key markers to track include:

• Lipid profile
• Blood sugar (fasting + HbA1c)
• Blood pressure
• High-sensitivity CRP (for inflammation)
• ECG or ECHO if advised

A Note on Gender: Women & Heart Disease

Heart disease is no longer just a “man’s problem.” Post-menopausal women lose the protective effect of estrogen, making them equally vulnerable.

But symptoms in women are often atypical:

• Jaw pain
• Fatigue
• Indigestion
• Anxiety

Many women in India misdiagnose these signs as stress or acidity. The American Heart Association stresses the importance of gender-specific awareness and early detection.

Conclusion

Rethink Your Routine, Save Your Heart .
Arjun was lucky. He survived. Post-recovery, he began morning walks, shifted to home-cooked meals, limited sugar and salt, quit smoking, and added meditation to his life. A year later, he felt more energetic at 39 than he had at 29.

You don’t need a health scare to make a change.

Small steps like:

• Eating more fiber-rich, whole foods
• Sleeping 7–8 hours
• Moving your body daily
• Managing stress proactively
• Quitting smoking or alcohol abuse
• Tracking your vitals once a year

can cut your heart disease risk.

Along with making these certain lifestyle changes, one can also opt for Omega-3 supplements and other nutritional supplements as and when needed and prescribed by a healthcare professional to meet your nutritional requirements.

So today, pause. Reflect on your habits. What will you change to protect your heart?

Frequently Asked Questions (FAQs)

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC6787634/[↩]
2. https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf[↩]
3. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1819573[↩]
4. https://pubmed.ncbi.nlm.nih.gov/33536317/[↩]
5. https://www.health.harvard.edu/heart-health/too-little-sleep-may-be-hard-on-your-heart[↩]
6. https://www.bmj.com/content/360/bmj.j5855[↩]
7. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(04)17018-9/abstract[↩]
8. https://newsroom.clevelandclinic.org/2018/12/10/cleveland-clinic-studies-reveal-role-of-red-meat-in-gut-bacteria-heart-disease-development[↩]