Cholesterol Care in Grand Rapids, Michigan

Cholesterol is a type of fat (lipid) that is part of every animal cell in your body. Your liver makes most of the cholesterol you need, and you also get some from foods such as meat, dairy, and eggs.

In Grand Rapids and across West Michigan, managing cholesterol is especially important because heart disease and stroke remain leading causes of illness and death. Local health systems like Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health all provide screening and treatment for high cholesterol.

Why Cholesterol Matters

Your body needs cholesterol to:

  • Build and maintain cell membranes
  • Make hormones like estrogen, testosterone, and cortisol
  • Produce bile acids that help digest fats and absorb vitamins
  • Produce vitamin D (especially important during long Michigan winters with less sunlight)

Cholesterol itself doesn’t mix with blood. It travels through your bloodstream in “packages” called lipoproteins.

Types of Cholesterol

There are two main types of cholesterol-carrying lipoproteins:

Low-Density Lipoprotein (LDL) – ��Bad” Cholesterol

  • Carries most of the cholesterol to your body’s cells
  • When LDL levels are high, cholesterol can build up on artery walls
  • Over time, this buildup (plaque) narrows arteries and can lead to:
    • Heart attack
    • Stroke
    • Peripheral artery disease

High-Density Lipoprotein (HDL) – “Good” Cholesterol

  • Helps remove excess cholesterol from cells and artery walls
  • Carries cholesterol back to the liver so it can be broken down and removed
  • Higher HDL levels are linked with a lower risk of heart disease

High Cholesterol Has No Symptoms

You cannot feel high cholesterol. Many people in Grand Rapids have elevated cholesterol and don’t know it until they have a heart attack or stroke.

The only way to know your cholesterol level is with a blood test.

How Cholesterol Is Checked in Grand Rapids

Your primary care provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, or a local clinic can order a simple blood test called a lipid panel. This test usually measures:

  • Total cholesterol
  • LDL cholesterol
  • HDL cholesterol
  • Triglycerides (another type of blood fat)

How Often Should You Check Your Cholesterol?

In general:

  • Adults should have cholesterol checked at least every 5 years starting at age 20
  • More frequent testing if you:
    • Have high blood pressure
    • Have diabetes or prediabetes
    • Smoke
    • Are overweight or obese
    • Have a family history of high cholesterol or early heart disease
    • Already have heart disease, stroke, or peripheral artery disease

If you live in Grand Rapids and have risk factors, your doctor may recommend yearly testing.

Safe Cholesterol Levels

Your target cholesterol levels depend on your overall heart risk. In general:

  • Total cholesterol: ideally below 200 mg/dL (about 5.2 mmol/L)
  • LDL (“bad”) cholesterol:
    • Lower risk: below 130 mg/dL (about 3.4 mmol/L)
    • High risk (heart disease, diabetes, or multiple risk factors): below 70–100 mg/dL (about 1.8–2.6 mmol/L)
  • HDL (“good”) cholesterol:
    • Aim for above 40 mg/dL in men
    • Above 50 mg/dL in women
  • Triglycerides: ideally below 150 mg/dL

Your Grand Rapids provider will interpret your results based on U.S. and American Heart Association guidelines and your personal risk factors.

Risk Factors for High Cholesterol

Some factors you can’t change, and some you can.

Risk Factors You Cannot Change

  • Age – Cholesterol tends to rise as you get older
  • Sex – Men often develop high cholesterol earlier than women
  • Family history – A strong family history of high cholesterol or early heart disease
  • Genetics – Conditions like familial hypercholesterolemia (inherited very high LDL)

Risk Factors You Can Change

  • Unhealthy diet – High in saturated fat, trans fat, and processed foods
  • Lack of physical activity – Common in long, cold Michigan winters
  • Overweight or obesity – Especially around the waist
  • Smoking or vaping – Damages blood vessels and makes LDL more harmful
  • Excess alcohol – Raises triglycerides and can affect liver function
  • Poorly controlled diabetes or high blood pressure

In Grand Rapids, cold winters and long periods indoors can make it harder to stay active and eat well, which can worsen cholesterol levels.

How High Cholesterol Damages Your Heart and Arteries

When there is too much LDL cholesterol in your blood:

  1. LDL particles enter the artery wall
  2. Cholesterol builds up and forms fatty streaks
  3. Over time, these become plaques that:
    • Narrow the artery (atherosclerosis)
    • Reduce blood flow to the heart, brain, or legs
  4. Plaques can suddenly rupture and form a blood clot, causing:
    • Heart attack (if in heart arteries)
    • Stroke (if in brain arteries)

The liver is the main processing center for cholesterol and dietary fat, but it cannot fully protect you if your LDL stays high for years.

Cholesterol in Foods: What We Know Now

Research shows that for most people, cholesterol in food (like eggs) has a limited effect on blood cholesterol compared with saturated and trans fats.

  • If you are not at high risk and do not have heart disease or diabetes, moderate intake of eggs and animal products is usually acceptable as part of a healthy diet.
  • If you do have heart disease, diabetes, or very high LDL, your provider may recommend:
    • Limiting egg yolks to about 7 or fewer per week
    • Focusing more on cutting saturated fats than counting dietary cholesterol alone

Always follow the specific guidance given by your Grand Rapids healthcare provider or dietitian.

Heart-Healthy Eating for Grand Rapids Residents

A heart-healthy diet is one of the most powerful ways to lower cholesterol. This is especially important in West Michigan, where comfort foods and heavy winter meals can be high in saturated fat.

Foods to Eat More Often

  • Fruits and vegetables

    • Aim for a variety of colors every day
    • Fresh, frozen (without added sauces), or canned in water/light syrup

  • Whole grains

    • Oats, oatmeal, whole wheat bread, brown rice, quinoa, barley
    • Oats and legumes can lower LDL cholesterol by about 5%

  • Healthy proteins

    • Skinless chicken or turkey
    • Fish and seafood
    • Beans, lentils, chickpeas
    • Nuts and seeds (unsalted)
    • Small portions of lean red meat

  • Oily fish (at least twice a week)

    • Salmon (fresh or Great Lakes varieties when available)
    • Sardines
    • Mackerel
    • Trout

  • Healthy fats

    • Nuts and seeds (walnuts, almonds, sunflower seeds, etc.)
    • Avocados
    • Olives and olive oil
    • Canola and sunflower oil

  • Low-fat or reduced-fat dairy

    • Unflavored low-fat or fat-free milk
    • Low-fat yogurt
    • Reduced-fat cheese
    • Or calcium-fortified plant milks

Foods to Limit to Lower LDL Cholesterol

Try to reduce:

  • Saturated fats

    • Fatty cuts of beef and pork
    • Processed meats (bacon, sausage, salami, hot dogs)
    • Full-fat dairy (whole milk, cream, full-fat cheese, ice cream)
    • Butter, lard, coconut oil, palm oil

  • Trans fats

    • Many baked goods (cakes, cookies, pastries)
    • Some packaged snack foods and fried fast foods

  • Highly processed foods

    • Chips, crackers, and many packaged snacks
    • Deep-fried foods and many fast-food meals

In general, limit red meat to 1–3 times per week, and choose lean cuts when you do eat it.

Plant Sterols and Other Cholesterol-Lowering Foods

Certain foods can actively help lower LDL cholesterol:

Plant Sterols

Plant sterols are natural substances found in:

  • Sunflower and canola seeds
  • Vegetable oils
  • Nuts and legumes
  • Whole grains, fruits, and vegetables (smaller amounts)

Some foods have added plant sterols, such as:

  • Certain margarines
  • Some milks and yogurts
  • Some breakfast cereals

Recommended intake:

  • 2–3 grams of plant sterols per day can significantly lower LDL cholesterol
  • More than this is safe but doesn’t provide extra benefit

Other Helpful Food Components

  • Soluble fiber (in oats, barley, beans, lentils, apples, citrus fruits) helps remove cholesterol from the body
  • Saponins (in chickpeas, alfalfa sprouts, some other plant foods) may help lower cholesterol
  • Sulfur compounds like allicin (in garlic and onions) may have a modest cholesterol-lowering effect

Lifestyle Changes to Lower Cholesterol in Grand Rapids

Diet is only part of the picture. Lifestyle habits play a major role in cholesterol and overall heart health.

1. Be More Physically Active

Cold, snowy winters in Grand Rapids can make outdoor activity challenging, but regular exercise is crucial.

Aim for:

  • At least 150 minutes per week of moderate-intensity exercise, such as:
    • Brisk walking (indoors at malls, on treadmills, or at local fitness centers)
    • Cycling (stationary or outdoors in warmer months)
    • Swimming at local community centers
  • Plus 2 days per week of strength training

Benefits:

  • Raises HDL (“good”) cholesterol
  • Lowers LDL and triglycerides
  • Helps with weight control and blood sugar management

2. Maintain a Healthy Weight

Excess body fat, especially around the waist, increases LDL and triglycerides and lowers HDL.

  • Even losing 5–10% of your body weight can improve cholesterol levels
  • Local resources: ask your Grand Rapids provider about referrals to dietitians, weight-management programs, or cardiac rehab

3. Limit Alcohol

Too much alcohol can raise triglycerides and damage the liver.

  • If you drink, keep it to:
    • No more than 1 drink per day for women
    • No more than 2 drinks per day for men
  • Avoid binge drinking, which can sharply raise triglycerides and blood pressure

4. Don’t Smoke or Vape

Smoking:

  • Makes LDL more likely to enter artery walls
  • Damages blood vessels
  • Lowers HDL cholesterol

If you smoke:

  • Ask your Grand Rapids provider about local quit programs
  • The Kent County Health Department and Grand Rapids Public Health can connect you with smoking cessation resources and support

5. Manage Diabetes and Blood Pressure

High blood sugar and high blood pressure both damage artery walls and speed up atherosclerosis.

  • If you have diabetes, keep your blood sugar within your target range
  • Take blood pressure and diabetes medications exactly as prescribed
  • Regular follow-up with your provider is essential

When Lifestyle Changes Are Not Enough

For some people in Grand Rapids, especially those with a strong family history or genetic conditions, lifestyle changes alone are not enough to lower LDL cholesterol to safe levels.

Your doctor may recommend cholesterol-lowering medications, especially if you:

  • Already have heart disease or stroke
  • Have diabetes plus other risk factors
  • Have very high LDL cholesterol
  • Have not reached your target LDL despite diet and exercise

Statins

Statins are the most commonly prescribed cholesterol-lowering drugs. They:

  • Slow cholesterol production in the liver
  • Cause the liver to remove more LDL cholesterol from the blood
  • Lower LDL, often by 30–50% or more

Some people may experience muscle aches or other side effects. If this happens:

  • Do not stop the medication on your own
  • Talk with your Grand Rapids provider about adjusting the dose or trying a different statin or another medication class

Other Medications

If statins aren’t enough or aren’t tolerated, your provider may consider:

  • Ezetimibe
  • PCSK9 inhibitors
  • Bile acid sequestrants
  • Other triglyceride-lowering medications if needed

Even if you take medication, healthy eating and regular exercise remain essential.

Local Grand Rapids Resources for Cholesterol and Heart Health

If you live in the Grand Rapids area, you have access to strong local healthcare and public health support:

  • Primary Care Providers and Clinics

    • Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, and independent practices offer cholesterol screening, medication management, and lifestyle counseling.

  • Registered Dietitians

    • Ask your doctor for a referral to a dietitian experienced in heart-healthy and cholesterol-lowering diets.

  • Kent County Health Department & Grand Rapids Public Health

    • Provide community health programs, education, and resources on heart disease prevention, smoking cessation, and healthy living.

  • Cardiology and Heart Centers

    • Local hospital systems offer specialized care for high-risk patients, including those with genetic high cholesterol or existing heart disease.

Key Takeaways for Grand Rapids Residents

  • High cholesterol has no symptoms—you need a blood test to know your levels.
  • LDL (“bad”) cholesterol can cause artery blockages leading to heart attack and stroke.
  • Aim for healthy cholesterol levels based on your personal risk; your provider will guide you.
  • A heart-healthy diet, regular exercise, not smoking, limiting alcohol, and managing weight, blood pressure, and blood sugar can significantly lower your risk.
  • If lifestyle changes are not enough, medications like statins may be needed.
  • Use local Grand Rapids resources—health systems, public health programs, and dietitians—to help you manage your cholesterol and protect your heart.

If you have a family history of high cholesterol or early heart disease, schedule a cholesterol test with your Grand Rapids healthcare provider and discuss your personal heart attack and stroke risk.