When we hear the word cholesterol, many of us think of fried foods, blocked arteries, or heart attacks. Cholesterol is often considered bad, but your body actually needs it to build cells and make hormones. The real problem begins when the levels of “bad” cholesterol (LDL) get too high and the “good” cholesterol (HDL) drops too low. This can raise your risk of heart disease and stroke.
Over the past decade, India has seen a sharp rise in high cholesterol levels, especially among younger people in their 30s and 40s. Our daily habits and routines play a major role, often without us even realising it. Hence, to understand which of our daily habits are increasing bad cholesterol levels, we got in touch with Dr Shovana Veshnavi, Principal Consultant, Internal Medicine, Max Super Speciality Hospital, Noida. She says, “Many people think cholesterol only increases because of diet, but factors like sleep, stress, and inactivity can be equally damaging. It’s important to look at the bigger picture.”
Here are five everyday habits that may be silently harming your cholesterol levels and what you can do to fix them.
1. Not getting enough sleep
Sleep isn’t just for rest. It plays a key role in maintaining hormonal balance and metabolic health. Poor or insufficient sleep can interfere with the body’s ability to regulate cholesterol properly. “Lack of sleep increases stress hormones like cortisol, which leads to inflammation and can raise LDL cholesterol while lowering HDL,” explains Dr Veshnavi.
What to do instead: Aim for 7–9 hours of uninterrupted sleep each night. Create a relaxing bedtime routine and avoid screens before bed.
2. Chronic stress
Stress affects your body in ways that go far beyond mood. When you’re constantly under pressure, your liver releases more cholesterol into the bloodstream.
“Stress leads to behavioural changes like overeating or lack of exercise, and biologically, it causes the liver to produce more cholesterol. Over time, this adds up,” says Dr Veshnavi.
What to do instead: Practice stress-reduction techniques like breathing exercises, yoga, or walking outdoors.
3. Sitting for long hours without movement
If you’re sitting at a desk for most of your day without taking breaks, it could be harming your heart health.
“Prolonged sitting lowers your HDL cholesterol and slows fat metabolism. Even 30 minutes of exercise won’t undo the damage of sitting all day,” warns Dr Veshnavi.
What to do instead: Stand up every hour, stretch, or walk during work breaks. Add light movement throughout your day.
4. Eating too many refined carbs
We often blame fats for heart issues, but refined carbohydrates like white bread, pastries, and sugary snacks may be worse.
“These foods spike insulin, increase triglycerides, and lower good cholesterol. Healthy fats in moderation are much safer than processed sugars,” says Dr Veshnavi.
What to do instead: Replace refined carbs with whole grains, fruits, vegetables, and healthy fats like nuts or seeds.
5. Mindless snacking
Snacking out of boredom or stress, especially on processed or salty foods, leads to unhealthy weight gain and worsens cholesterol over time.
“Most snacks are high in trans fats, salt, and sugar, all of which raise LDL and lower HDL levels,” explains Dr Veshnavi.
What to do instead: Choose fibre-rich snacks like fruits, roasted chana, or low-fat yoghurt. Eat only when you’re genuinely hungry.
High cholesterol doesn’t happen overnight. It builds up over time through daily habits. But the good news is it can be reversed. “Simple changes in sleep, movement, food habits, and stress levels can have a big impact on cholesterol numbers,” says Dr Veshnavi.
