Cardiologists Are Begging People With High Cholesterol To Stop Doing This One Thing ASAP

Cardiologists Are Begging People With High Cholesterol To Stop Doing This One Thing ASAP originally appeared on Parade.

Heart disease has been the leading cause of death for U.S. adults for a century, according to American Heart Association data. There are many reasons why someone may die from cardiovascular disease, and we can’t control all of them. Yet, understanding risk factors and how to control what we can is critical, like managing high cholesterol if you have it.

Medication is one way. However, Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart & Vein in Houston, explains that lifestyle tweaks like diet are crucial, whether you benefit from medication for cholesterol or not. The good news?

“Even minor adjustments to your diet can lead to significant clinical benefits if maintained over time, emphasizing the profound impact of self-care in managing high cholesterol and reducing the risk of future heart attacks and strokes,” Dr. Kee explains.

However, various factors can complicate even making small changes to your diet, and you may unintentionally be consuming some heart-unfriendly foods. Cardiologists share the one habit to break if you have high cholesterol.

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The No. 1 Habit Cardiologists Want People With High Cholesterol To Break ASAP

Cardiologists are urging people with high cholesterol to not overlook saturated fat consumption. “We see a significant increase in heart disease risk with high consumption of saturated fats,” warns Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution, an Ingenovis Health company.

Indeed, research suggests that saturated fat is more likely to affect cholesterol levels than dietary cholesterol, although this can vary from person to person. Not all fats are bad—monounsaturated and polyunsaturated fats that remain liquid at room temperature can have heart-healthy benefits. However, saturated fats, which solidify at room temperature, can pose risks, including higher odds of developing high cholesterol or having complications if you already do.

“Saturated fat, typically found in animal products like red meats and full-fat dairy, influences your liver to produce higher levels of LDL—’bad’—cholesterol in your blood,” explains Dr. Bhavna Suri, MD, a cardiologist with Manhattan Cardiology in NYC and labfinder.com contributor. “LDL cholesterol circulates in your blood and can stick to artery walls, forming plaque. Over time, this plaque narrows arteries—a condition called atherosclerosis—and increases the risk of heart attacks and strokes.”

For this reason, Dr. Suri notes that the American Heart Association recommends limiting your saturated fat consumption to less than 6% of your daily calories.

“This roughly translates to about 13 grams of saturated fat per day, if someone is consuming 2,000 calories per day,” she notes.

Related: What’s More Important for Heart Health: Lowering Dietary Cholesterol or Saturated Fat?

Why It’s Hard To Monitor Saturated Fat—Even With High Cholesterol

Limiting saturated fat intake is difficult, even if you’ve gotten doctor’s orders to do so for high cholesterol, concedes Dr. Jeffrey Carstens, MD, MBA, a cardiologist with UnityPoint Health.

“Controlling saturated fat intake is challenging for many individuals due to its prevalence in a wide array of appealing foods, including many fast-food options, often without obvious labeling,” he says. “Frequently unrecognized sources include processed foods, such as ice cream and baked goods.”

The labels on the front of a food container don’t always help you make the best decisions for your cholesterol.

“Food labels can be misleading,” Dr. Kee reports. “A ‘reduced-fat’ food might still be high in saturated fat or might contain higher amounts of sugar or sodium, which can confuse consumers trying to make healthier choices.”

Dr. Kee adds that the current hyperfocus on macronutrients—especially protein—can also lead people to reach for foods high in saturated fat. For instance, red meat is an “excellent” source of protein and saturated fat. Also? We’re human. “Lifestyle factors like time constraints often lead individuals to opt for convenience foods, which are typically high in saturated fat, added sugars and sodium,” he says.

Related: Unclog Your Arteries Naturally With These 5 Pantry Staples

How To Eat Less Saturated Fat

It’s hard to reduce your saturated fat intake. However, cardiologists emphasize that it’s not impossible and is worth doing if you have high cholesterol or want to prevent it.

“Reducing saturated fat intake is one of the most effective ways to protect heart health—and it doesn’t have to mean giving up on flavor,” Dr. Suri says.

Here’s how to eat less saturated fat:

1. Prioritize fruits, vegetables and whole grains

Deprivation is not on the menu when you’re trying to manage cholesterol. Dr. Carstens recommends fiber-rich foods. Think apples, leafy greens and quinoa. “Loading up on these naturally low-fat and high-fiber foods helps displace higher-fat options in your diet and promotes fullness,” he reveals.

Next time you serve yourself a meal, take a look at your plate. Dr. Kee recommends loading half of it with vegetables.

2. Opt for leaner or plant-based protein

Protein is an essential macronutrient, but Dr. Carstens says that choosing leaner cuts or plant-based options can help you cut back on saturated fat intake. Think skinless chicken, fish and legumes. If your cravings call for red meat, opt for a leaner cut. Dr. Kee is a fan of Meatless Monday, though any day to go full-on vegetarian works.

“Aim for at least one meatless meal per week to explore new protein options,” he recommends.

3. Replace saturated fats

Remember, “fat” isn’t a dirty word, even when you’re trying to reduce your cholesterol. The type of fat you regularly use to drizzle on salads or cook with can make a significant difference in your heart health.

“Replace saturated fats with healthier options,” Dr. Serwer advises. “Some excellent options include olive oil or avocado oil instead of butter or coconut oil.”

4. Become a label detective

When perusing the grocery store, be sure to look at the back of the food bag or canister, which paints a clearer picture of whether it’s heart-friendly. “Many packaged and processed foods contain hidden saturated fats, even ones labeled healthy,” Dr. Suri warns.

However, cardiologists emphasize that it’s not impossible, and is worth doing if you have high cholesterol or want to prevent it.

“A simple guideline is to choose foods with no more than 1 gram of saturated fat per 100 calories,” Dr. Kee notes. “However, be mindful that ‘reduced-fat’ products might compensate with higher sugar or sodium content.”

5. Limit eating out

Many chain menus post nutrition information, and it’s worth taking the time to read. However, Dr. Serwer says opting for home-cooked meals more often than not is a best practice for your heart health (and wallet, if we’re being honest).

“The best way to reduce saturated fats is to know what you are eating,” he says. “Try your best to avoid eating at restaurants where ingredients are unknown.”

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Sources:

Cardiologists Are Begging People With High Cholesterol To Stop Doing This One Thing ASAP first appeared on Parade on Jul 21, 2025

This story was originally reported by Parade on Jul 21, 2025, where it first appeared.