Heart disease remains one of the leading causes of adult deaths worldwide, often striking people who appear healthy and active, even those who exercise regularly, without warning.
While genetics and uncontrollable factors play a role, cardiologists stress that managing lifestyle risks, particularly high cholesterol, can make a decisive difference.
“Even small adjustments to your diet, if done consistently, can provide significant clinical benefits. This highlights how important self-care is in managing high cholesterol and reducing the risk of heart attack and stroke in the future,” said Dr. Kee.
“Even small adjustments to your diet, if done consistently, can provide significant clinical benefits,” said Dr. Kee.
Unfortunately, many factors make dietary changes difficult, and without realizing it, we may consume foods that are not heart-friendly.
For this reason, cardiologists highlight one key habit to quit if you have high cholesterol.
The Number One Habit to Quit
Cardiologists strongly urge people with high cholesterol to stop ignoring saturated fat intake. “We see a significant increase in heart disease risk among those who consume a lot of saturated fats,” warned Dr. Bradley Serwer, MD, interventional cardiologist and Chief Medical Officer at VitalSolution.
Research shows saturated fat has a greater effect on cholesterol levels than dietary cholesterol itself, though the impact may vary among individuals.
Not all fats are bad. Monounsaturated and polyunsaturated fats, which remain liquid at room temperature, actually benefit the heart. But saturated fats, which solidify at room temperature, can raise cholesterol levels or worsen existing conditions.
“Saturated fats, commonly found in animal products like red meat and full-fat dairy, trigger the liver to produce more LDL (‘bad’ cholesterol) in the blood,” explained Dr. Bhavna Suri, MD, a cardiologist at Manhattan Cardiology.
“LDL then circulates in the blood and can stick to artery walls, forming plaque. Over time, this plaque narrows arteries (atherosclerosis) and increases the risk of heart attack and stroke,” she added.
The American Heart Association recommends limiting saturated fat intake to less than 6% of daily calories—about 13 grams per day on a 2,000-calorie diet.
Why It’s Hard to Control Saturated Fat, Even with High Cholesterol
Limiting saturated fat is difficult, even for patients following doctor’s orders.
“Controlling saturated fat is hard because many delicious foods contain hidden saturated fats, especially fast food and processed items like ice cream or pastries,” said Dr. Jeffrey Carstens, MD, MBA, from UnityPoint Health.
Food labels can also be misleading. “A ‘low-fat’ label doesn’t mean the product is low in saturated fat—it may even contain more sugar or sodium instead,” added Dr. Kee.
Overemphasis on macronutrients, especially protein, often pushes people toward high-saturated-fat foods like red meat. Busy lifestyles also make people opt for convenient foods that tend to be high in saturated fat, sugar, and salt.
How to Cut Back on Saturated Fat
Though challenging, reducing saturated fat intake is both possible and vital for heart health. “This doesn’t mean you have to sacrifice taste,” said Dr. Suri.
Here are expert tips:
- Prioritize fruits, vegetables, and whole grains
Fiber-rich foods like apples, leafy greens, and quinoa help replace high-fat foods and keep you full longer. Dr. Kee suggests: “Fill half your plate with vegetables.” - Choose lean or plant-based proteins
Replace fatty cuts of meat with skinless chicken, fish, or legumes. If eating red meat, pick leaner cuts. Dr. Kee also recommends “Meatless Mondays” or at least one meat-free day per week. - Swap saturated fats for healthy alternatives
Use olive oil or avocado instead of butter or coconut oil. - Read food labels carefully
Many packaged foods contain hidden saturated fats. Dr. Kee advises: “Choose foods with no more than 1 gram of saturated fat per 100 calories.” - Reduce dining out
“The best way to control saturated fat is by cooking at home,” said Dr. Serwer. Restaurant meals often contain hidden fats in their ingredients.
By staying mindful and making gradual dietary shifts, people with high cholesterol can significantly reduce their cardiovascular risks.
Source: Parade Magazine
