It's not what you eat, but how: The cooking mistakes raising India's cholesterol

India Today

20-06-2025

India is a land of turmeric, garlic, whole grains, and lentils -- ingredients celebrated globally for their health benefits, especially heart health.Yet, paradoxically, the country also faces a growing burden of lifestyle diseases, including high cholesterol, even among those who don't eat processed junk daily.So what's going wrong?
Doctors say the problem lies not in what we eat, but how we prepare and consume it.advertisement"It's a paradox based more on the way we prepare and what we mix, not the ingredients,' says Dr. Vivudh Pratap Singh, Senior Consultant, Interventional Cardiology at Fortis Escorts Heart Institute, New Delhi, adding that Indian kitchens are rich in heart-healthy ingredients, but the issue is generally with "overcooking, excessive ghee, refined carbs, deep-frying, and poor portion control.'HEALTHY FOODS, UNHEALTHY HABITSAccording to Vandana Verma, Head of Dietetics at Sir Gangaram Hospital, India's food culture is nutritionally rich with millets, lentils, spices, and vegetables forming the base of many meals. But that potential is often lost due to cooking practices that damage their nutritional profile.
Doctors say the problem lies not in what we eat, but how we prepare and consume it. ()
advertisement'Even nutrient-rich ingredients lose their benefits when paired with harmful cooking and eating practices. Deep frying, reusing oils, and using full-fat dairy and refined carbohydrates turn wholesome foods into cholesterol-raising meals," she explains.She highlights several problematic habits:Reused oils that form trans fatsExcessive frying of snacks and meatsPortion overload with carbs and fatsHidden sugars in chutneys, sauces, and sweetsSaturated fat overload from malai, ghee, and vanaspatiThese habits, combined with inactivity and late-night eating, create a perfect storm for rising cholesterol levels.CHOLESTEROL AND THE HIDDEN MARKERSCholesterol isn't inherently bad. It's a waxy substance that helps build cells and hormones.It travels through the bloodstream as LDL (Low-Density Lipoprotein) and HDL (High-Density Lipoprotein).LDL is the "bad" kind that deposits cholesterol in artery walls.HDL is the "good" kind that removes cholesterol from the bloodstream.
Cholesterol isn't inherently bad. It's a waxy substance that helps build cellsand hormones. ()
'LDL puts cholesterol down, detrimental to the heart. HDL gets rid of it, beneficial to the heart,' Dr. Singh explains. 'Maintaining LDL levels low and HDL levels high is key.'advertisementBut doctors are now looking beyond just LDL and HDL. Dr. Singh points out four other important markers that reveal a more complete picture of cardiovascular risk:Non-HDL cholesterolApolipoprotein B (ApoB)Lipoprotein(a) or Lp(a), especially in those with a family history of early heart diseaseSmall, dense LDL particles, which are more likely to penetrate artery walls'These hidden markers often explain why some people with 'normal' LDL still face cardiovascular issues,' he adds.KITCHEN CURES ARE REAL, IF YOU USE THEM RIGHTExperts agree that the Indian kitchen is still one of the best places to begin managing cholesterol, provided it's approached the right way.Dr. Singh recommends a daily mix of oats, fruits, five servings of vegetables, 30g of mixed nuts and green tea.'Together, this combination can naturally reduce LDL by up to 20–25%,' he says.Vandana Verma echoes this view, listing natural cholesterol-lowering foods:advertisementSoluble fibre from oats, apples, and flaxseedsPlant sterols from nuts and seedsOmega-3 fatty acids from walnuts, flaxseeds, and oily fishGarlic and green tea, known for their heart-supporting compoundsWhole grains and soy products, which support lipid control
Experts agree that the Indian kitchen is still one of the best places to begin managing cholesterol, provided it's approached the right way. ()
She adds, 'Our heritage holds the answer. The goal is not to eliminate fat but to make smarter choices, grill instead of deep fry, control portions, use less oil, and avoid refined sugars and carbs.'Ultimately, managing cholesterol is not about trendy superfoods or extreme diets.It's about rediscovering and respecting the logic behind traditional ingredients and cooking methods.'Our diet has the potential to safeguard the heart. The solution lies in reframing how we cook and consume, not what we prepare,' Dr. Singh concludes.