Until now, heart disease is still one of the leading causes of adult death in the world. Many people we know who like to exercise suddenly die without showing any symptoms of illness beforehand.

There are many factors that contribute to death from cardiovascular disease. And, admittedly, not all of them can be controlled. However, it is important to understand the risk factors and how to manage the things that can still be changed - such as controlling high cholesterol.

Medication is one solution. However, Dr. Patrick Kee, MD, PhD, a cardiologist from Vital Heart & Vein in Houston, USA, explains that lifestyle adjustments, especially diet, are still crucial - whether you're taking cholesterol medication or not.

The good news? "Even small dietary adjustments, if made consistently, can have significant clinical benefits. This shows how important self-care is in managing high cholesterol and reducing the risk of future heart attacks and strokes," explains Dr. Kee.

"Even small dietary adjustments, if made consistently, can have significant clinical benefits," says Dr. Kee.

Unfortunately, various factors can make it difficult to change our diet. So, without realizing it, we may be eating foods that are not heart-friendly.

As such, cardiologists suggest one habit to break if you have high cholesterol.

The number one habit to break

Cardiologists urge people with high cholesterol not to neglect their consumption of saturated fats. "We see a significant increase in heart disease risk in those who consume a lot of saturated fat," admonishes Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution.

Research shows that saturated fat has more of an effect on cholesterol levels than dietary cholesterol, although the effect can vary from person to person.

Not all fats are bad.Monounsaturated andpolyunsaturated fats, which remain liquid at room temperature, are beneficial for the heart. However, saturated fats that solidify at room temperature may increase the risk of high cholesterol or worsen existing conditions.

"Saturated fats, which are usually found in animal products such as red meat and full-fat dairy, trigger the liver to produce more LDL ('bad' cholesterol) in the blood," explains Dr. Bhavna Suri, MD, a cardiologist from Manhattan Cardiology.

"LDL then circulates in the blood and can stick to artery walls, forming plaque. Over time, these plaques narrow the arteries (atherosclerosis) and increase the risk of heart attack and stroke," says Dr. Suri.

Therefore, the American Heart Association recommends limiting saturated fat consumption to less than 6% of total daily calories - about 13 grams per day for a 2,000-calorie diet.

Why it's hard to control saturated fat, even with high cholesterol

Limiting your intake of saturated fats is difficult, even for those who have received doctor's advice.

"Saturated fat control is difficult because many good foods contain hidden saturated fats, especially fast and processed foods like ice cream or cakes," says Dr. Jeffrey Carstens, MD, MBA, from UnityPoint Health.

Packaging labels are also often misleading. "Foods labeled 'low fat' may still be high in saturated fat, or even contain more sugar and sodium," adds Dr. Kee.

An excessive focus on macronutrients (especially protein) also leads people to choose foods high in saturated fat, such as red meat. Plus, busy schedules often lead us to choose convenience foods that are generally high in saturated fat, sugar and salt.

How to reduce consumption of saturated fat

Although difficult, reducing saturated fat is possible and important for heart health. "It doesn't mean you have to sacrifice taste," says Dr. Suri.

Here are the tips:

1. Prioritize fruits, vegetables and whole grains

Fiber-rich foods like apples, leafy greens, and quinoa help replace high-fat foods and keep you fuller for longer. Dr. Kee advises: "Fill half your plate with vegetables."

2. Choose lean or plant-based proteins Replace fatty meats with skinless chicken, fish or nuts. If you want red meat, choose leaner cuts. Dr. Kee also suggests "Meatless Monday" or at least one meatless day per week.

3. Replace saturated fats with healthy alternatives

Use olive or avocado oil instead of butter or coconut oil.

4. Carefully read food labels

Many packaged foods contain hidden saturated fats. "Choose foods with a maximum of 1 gram of saturated fat per 100 calories," advises Dr. Kee.

5. Eat out less

"The best way to control saturated fat is to cook for yourself," says Dr. Serwer. Eating at restaurants often uses ingredients that are unclear.

Source: Parade Magazine