Got high cholesterol? Doctors say this common habit could be making it worse

Time of India

7 days ago

According to the American Heart Association, heart disease has been the leading cause of death in the U.S. for over 100 years. One major reason people get heart disease is
high cholesterol
, which can block arteries and lead to heart attacks or strokes. While we can't control every cause, doctors say we can lower our risk by managing cholesterol levels.
Cardiologist Dr. Patrick Kee from Houston says that even if you're on
cholesterol medication
, what you eat still plays a huge role. Simple changes like eating less fatty food or more vegetables can lower cholesterol over time and prevent serious heart problems later. So it's not just about pills — lifestyle matters too, as per Parade.
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Saturated fats are the biggest problem
Cardiologists are now urgently warning people with high cholesterol to cut down on saturated fats. Dr. Bradley Serwer, a heart doctor, says eating too much of these fats increases your risk of heart disease a lot. Saturated fats affect your bad cholesterol (LDL) more than even dietary cholesterol does, as per the reports.
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Dr. Bhavna Suri explains that saturated fat makes your liver produce more LDL cholesterol, which is the bad kind. LDL can stick to artery walls and form plaque, which narrows your arteries. This condition is called atherosclerosis, and it can lead to heart attacks and strokes. Saturated fats are common in red meat, butter, cheese, and full-fat dairy.
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Most people eat more fat than they realize
The American Heart Association recommends that less than 6% of your daily calories come from saturated fats. If you eat 2,000 calories a day, that's only about 13 grams of saturated fat. It's not much, and many people eat way more without realizing it.
Dr. Jeffrey Carstens says that many people struggle to avoid saturated fat because it's in so many popular foods like ice cream, pastries, and fast food. Even "healthy-looking" food can have hidden saturated fats. Most people don't check the nutrition label on the back of the package — and that's where the truth is, as per Parade report.
Food labels can be tricky
It might still have a lot of saturated fat, or may be loaded with sugar or salt instead. Dr. Kee says just because something says 'reduced fat' doesn't mean it's healthy. Also, people often focus too much on protein and end up eating red meats, which are high in both protein and saturated fat.
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Dr. Kee also points out that when people are busy, they turn to fast food and ready-to-eat meals, which are usually high in saturated fat, added sugar, and sodium. So convenience leads to bad food choices, as stated by reports.
Easy ways to eat better for your heart
Fiber-rich foods like apples, leafy greens, oats, and quinoa help you feel full, lower cholesterol, and naturally replace fatty foods. Dr. Kee suggests that half of your plate should be vegetables every time you eat.
Switching to chicken (without skin), fish, beans, or lentils can cut down saturated fat intake. While red meat provides protein, it also contains more saturated fat. Dr. Kee recommends trying 'Meatless Monday' or going vegetarian at least one day a week to explore healthier protein options, as per the Parade report.
Not all fats are bad. Dr. Serwer says swap saturated fats for monounsaturated fats, like those in olive oil or avocado oil. These are better for your heart and can still taste great in cooking, says Dr. Carstens.
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Many processed foods contain hidden saturated fats, even if they say 'healthy' on the front. A simple rule is to choose foods that have 1 gram or less of saturated fat per 100 calories. Also, watch out for 'low fat' foods that may have too much sugar or salt, as per Dr. Suri.
Dr. Serwer says the best way to eat healthy is to know what's in your food, which is only possible when you make it yourself. Eating out at restaurants can sneak in extra fats and salt, and the nutrition info isn't always clear, as per the report by Parade.
FAQs
Q1. What is the worst habit for people with high cholesterol?
Eating too much saturated fat is the top habit doctors say can make high cholesterol worse.
Q2. Which foods should I avoid if I have high cholesterol?
Avoid red meat, full-fat dairy, butter, and processed foods high in saturated fat, even if labeled 'healthy.'