10 eating habits that can increase your risk of heart disease

Certain eating habits can significantly increase your risk of heart disease over time.

Poor dietary choices such as consuming too much saturated fat, trans fat, added sugar and sodium can lead to high blood pressure, high cholesterol levels, obesity and insulin resistance… which puts a strain on heart health. Regularly skipping meals or binge eating also risks disrupting metabolism and hormone balance.

Often, these habits develop slowly and go unnoticed until they contribute to serious heart problems. Here are some eating habits that can increase your risk of heart disease. Once you understand them, you should take the initiative to give up these habits and move towards a healthy lifestyle to protect your heart and prolong your quality of life.

1. Consuming too much processed food

Regular consumption of packaged snacks, instant noodles, processed meals, and cold cuts can be dangerous for your heart and overall health. These foods are often high in trans fats, preservatives, and sodium, which increase cholesterol levels and blood pressure, major risk factors for heart disease.

Ultra-processed foods are often high in sugar, salt and saturated fat, which increase the risk of heart disease.

2. Consuming too much sugar

Regular consumption of sweets, desserts, candy, and grains increases blood sugar and insulin levels, promotes fat storage, and causes inflammation. Over time, this can lead to insulin resistance, diabetes, and heart disease.

3. Consuming too much salt causes high blood pressure

Adding too much salt to your food or eating salty snacks can raise your blood pressure, damage blood vessels, and cause many heart conditions. Processed foods and restaurant meals are often hidden sources of sodium. Even a little less sodium in your diet can improve your heart health and blood pressure.

According to Associate Professor, Dr. Ta Manh Cuong, Vietnam Heart Institute, Bach Mai Hospital, risk factors for cardiovascular disease that can be changed include unhealthy diet (eating too much salt, diet high in saturated fat and trans fat, eating few fruits and vegetables), lack of exercise, smoking and drinking alcohol, being overweight or obese.

4. Skipping breakfast regularly

Skipping the first meal of the day can lead to unhealthy snacking, poor metabolism, and increased cortisol levels. In the long term, this habit increases the risk of bad cholesterol, high blood pressure, and obesity — all of which are linked to heart disease.

5. Eating late at night increases the risk of cardiovascular disease

Eating late at night, especially large meals, puts extra stress on the digestive system and disrupts blood sugar control and fat metabolism. Frequent late-night eating can also disrupt sleep, further affecting heart health.

6. Low fiber intake

Soluble fiber helps remove excess cholesterol from the blood, helping to protect the heart. A diet low in fiber, especially from fruits, vegetables, and whole grains, can lead to poor digestion and high cholesterol.

7. Eating too much red meat and processed meat

Regular consumption of red meats such as beef, lamb, and processed meats such as sausages and bacon is associated with higher saturated fat intake and an increased risk of heart disease and atherosclerosis. Several observational studies have linked red meat to a higher risk of cardiovascular disease and diabetes.

Dr. Frank Hu, Chairman of the Department of Nutrition, Harvard University recommends only consuming red meat about 2-3 servings per week, especially when it is cooked at high temperatures.

High consumption of red meat and processed meat increases the risk of cancer and cardiovascular disease.

8. Overuse of fried foods and fast foods

Regularly eating fried foods such as french fries, fried chicken, and fast food burgers will absorb unhealthy fats and calories, leading to weight gain, forming arterial plaque, and adversely affecting the heart.

9. Drink lots of sugary drinks

Soft drinks, energy drinks, and sugary juices are high in added sugar. They raise triglyceride levels and lower HDL (good cholesterol), increasing the risk of heart attack and stroke.

10. Irregular eating or binge eating

Irregular eating patterns, such as prolonged fasting followed by overeating, can stress the heart by causing spikes in blood sugar and blood pressure. This erratic metabolic stress is detrimental to heart rhythm and heart function.

Paying attention to what, how, and when you eat plays an important role in maintaining a healthy heart and preventing long-term complications.

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