Cholesterol & Heart-Healthy Eating Tips in Grand Rapids, MI

Cholesterol is a waxy, fat-like substance your body needs to build cells and make hormones. Your liver makes all the cholesterol you need, but you also get cholesterol and fats from the foods you eat. When there is too much cholesterol in your blood, it can build up in your arteries and increase your risk of heart disease and stroke.

In Grand Rapids and across West Michigan, heart disease remains a leading cause of illness. Cold winters, less outdoor activity, and comfort foods high in saturated fat can all contribute to high cholesterol if you’re not careful. The good news: a heart-healthy eating pattern can significantly improve your cholesterol levels and protect your heart.

Types of Cholesterol: “Good” and “Bad”

There are two main types of cholesterol:

  • Low-density lipoprotein (LDL) – often called “bad” cholesterol

    • Contributes to plaque (fatty deposits) in your arteries
    • Narrows blood vessels and increases the risk of coronary heart disease, heart attack, and stroke

  • High-density lipoprotein (HDL) – often called “good” cholesterol

    • Helps remove excess cholesterol from the bloodstream
    • Can help protect against coronary heart disease

A heart-healthy eating pattern aims to lower LDL and raise or maintain HDL.

How Cholesterol Is Measured in Grand Rapids

Most people with high cholesterol feel completely fine and have no symptoms. The only way to know your level is with a blood test.

In Grand Rapids, you can have your cholesterol checked by your:

  • Primary care provider at Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, or Mercy Health clinics
  • Community clinics and federally qualified health centers
  • Local health departments like the Kent County Health Department or Grand Rapids Public Health programs (often as part of heart health screenings)

For adults:

  • From age 20+: talk with your doctor about when to begin testing, especially if you have risk factors
  • From age 40–45+: regular cholesterol checks are usually recommended as part of a heart health assessment

Your provider may order a fasting or non-fasting lipid panel, which typically includes:

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

What Causes High Cholesterol?

High cholesterol is usually caused by a combination of diet, lifestyle, genetics, and medical conditions.

1. Eating Too Many Unhealthy Fats

A diet high in saturated fat and trans fat raises LDL cholesterol. Common sources include:

  • Fatty cuts of red meat
  • Deli and processed meats (ham, bacon, salami, sausages, hot dogs)
  • Butter, ghee, lard
  • Cream, full-fat ice cream, full-fat cheese
  • Coconut oil and palm oil (often labeled as “vegetable oil” in packaged foods)
  • Deep-fried takeaway foods (fries, fried chicken, onion rings)
  • Commercially baked goods (pies, pastries, biscuits, donuts, cakes, cookies)

These foods are easy to find at fast-food chains and some local diners around Grand Rapids, especially during busy workdays or after sporting events. Regularly choosing them can push your cholesterol higher over time.

2. Not Eating Enough Healthy Fats

Healthy fats tend to increase HDL (good) cholesterol and support heart health. These include:

  • Avocado
  • Nuts and seeds (almonds, walnuts, pistachios, chia seeds, flaxseeds)
  • Olives and olive oil (extra virgin)
  • Plant-based oils: canola, sunflower, soybean, safflower, peanut, sesame
  • Fatty fish: salmon, trout, mackerel, sardines, tuna

If your diet is low in these foods, you may miss out on the protective benefits of healthy fats.

3. Low Fiber Intake

Dietary fiber—especially soluble fiber—can help lower LDL cholesterol. Many people in West Michigan do not eat enough fiber.

High-fiber foods include:

  • Vegetables (especially carrots, Brussels sprouts, broccoli)
  • Fruits (apples, pears, berries, oranges)
  • Wholegrains (oats, barley, whole wheat bread, brown rice, quinoa)
  • Legumes (chickpeas, lentils, black beans, kidney beans, split peas, soybeans)
  • Nuts and seeds

4. Low Physical Activity

Cold Grand Rapids winters can make it harder to stay active, but low physical activity is a major contributor to high cholesterol and heart disease.

5. Being Overweight or Having Excess Belly Fat

Carrying extra weight—especially around your waist—increases LDL, triglycerides, and your risk of heart disease.

6. Smoking

Smoking:

  • Lowers HDL (good) cholesterol
  • Damages blood vessel walls
  • Greatly increases the risk of heart attack and stroke

There are smoking-cessation programs and support services available through major health systems in Grand Rapids and the Kent County Health Department.

7. Genetics and Family History

If several members of your family have high cholesterol or heart disease at a younger age (men under 55, women under 65), you may have a genetic condition such as familial hypercholesterolemia.

Talk to your doctor at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health if:

  • A parent, brother, sister, or child has very high cholesterol
  • Family members have had heart attacks or strokes at a young age

8. Medical Conditions

Certain health conditions can raise cholesterol, including:

  • Type 2 diabetes
  • High blood pressure (hypertension)
  • Kidney disease
  • Liver disease
  • Underactive thyroid (hypothyroidism)

These conditions are common in Michigan and are regularly managed by primary care and specialty clinics throughout the Grand Rapids area.

9. Some Medications

Medications used to treat other conditions (such as certain diuretics, steroids, or antipsychotics) can raise cholesterol. Never stop a medication on your own—talk to your doctor if you’re concerned.

10. Drinking Too Much Alcohol

Excessive alcohol intake can increase both cholesterol and triglycerides, and add extra calories that lead to weight gain.

Heart-Healthy Eating Pattern for Grand Rapids Residents

What you eat has a powerful impact on your cholesterol and your overall heart health. A heart-healthy eating pattern is:

  • Naturally low in saturated and trans fats
  • Higher in healthy fats
  • Rich in fiber
  • Focused on mostly plant-based foods

This is similar to what many guidelines describe as a Mediterranean-style or plant-forward eating pattern.

Core Components of a Heart-Healthy Eating Pattern

Aim to build most of your meals around:

  • Plenty of vegetables and fruits

    • Fill half your plate with colorful vegetables at lunch and dinner
    • Aim for at least 2 servings of fruit per day

  • Wholegrains

    • Oats, barley, brown rice, quinoa, whole wheat bread, wholegrain pasta
    • Choose wholegrain versions of common foods you can find at Grand Rapids grocery stores (Meijer, Family Fare, Aldi, etc.)

  • Healthy protein sources

    • Fish and seafood (2–3 times per week; 150 g fresh or ~100 g canned per serve)
    • Legumes (beans, lentils, chickpeas, split peas, soy foods like tofu)
    • Nuts and seeds
    • Lean poultry (skinless chicken or turkey)
    • Lean red meat, limited to less than 350 g per week and trimmed of visible fat

  • Dairy or alternatives

    • Unflavored milk, yogurt, and cheese
    • For people with high cholesterol or heart disease: choose reduced-fat options
    • Non-dairy milks and yogurts (soy, almond, oat, etc.) are fine—choose versions with no added sugar and added calcium

  • Healthy fats and oils

    • Oils: olive (extra virgin), canola, sunflower, soybean, safflower, peanut, sesame
    • Foods: avocados, nuts, seeds, olives, tahini (sesame seed spread)

  • Herbs and spices instead of salt

    • Use garlic, onion, pepper, paprika, rosemary, thyme, dill, and other herbs to flavor food instead of relying on salt

Practical Cholesterol-Lowering Eating Tips

1. Eat More Plant-Based Foods

Try to make plants the base of your meals:

  • Add legumes to at least two meals per week:

    • Use beans instead of meat in tacos or burritos
    • Add lentils to soups, stews, and pasta sauces
    • Snack on hummus with sliced vegetables

  • Choose wholegrain options:

    • Wholegrain bread instead of white
    • Oatmeal for breakfast instead of sugary cereals
    • Brown rice or quinoa instead of white rice

  • Snack smart:

    • Plain, unsalted nuts (a small handful)
    • Fresh fruit, especially Michigan-grown apples and berries when in season

2. Choose Healthy Spreads and Oils

Replace saturated-fat spreads with healthier options:

  • Use avocado, nut butters, tahini, or plant-based spreads made from canola, sunflower, or olive oil instead of butter or cream-based spreads.
  • Cook with olive oil (extra virgin), canola, sunflower, soybean, sesame, or peanut oil instead of butter, lard, or coconut oil.

3. Include Plant Sterols if You’re High Risk

For people at high risk of heart disease, some guidelines recommend 2–3 grams of plant sterols per day, found in:

  • Plant sterol-enriched margarine spreads
  • Some fortified yogurts, milks, and cereals

Talk with your Grand Rapids healthcare provider or a registered dietitian before starting sterol-enriched products.

4. Enjoy Fish Regularly

Aim for 2–3 servings of fish per week, especially oily fish rich in omega-3 fats:

  • Salmon
  • Trout
  • Sardines
  • Mackerel
  • Tuna (fresh or canned in water)

These omega-3 fats help support heart health and can help lower triglycerides.

5. Eggs and Cholesterol

For most people, there is no strict limit on the number of eggs per week when part of a balanced diet. However:

  • If you have high cholesterol, type 2 diabetes, or heart disease, a common recommendation is to limit to about 7 eggs per week.
  • Focus on how eggs are prepared (boiled or poached instead of fried in butter) and what you eat with them.

6. Limit Processed and Fatty Meats

Try to avoid or limit:

  • Sausages, hot dogs
  • Bacon, ham, salami, and other deli meats
  • Fatty cuts of red meat
  • Fried chicken with skin

Instead, choose:

  • Lean beef or pork (trimmed of fat)
  • Skinless chicken or turkey
  • Legume-based dishes (chili with beans, lentil soup, bean tacos)

Dietary Fiber and Cholesterol

If you’re trying to lower your cholesterol, aim to increase dietary fiber, especially soluble fiber.

Good sources include:

  • Fruit: apples, pears, oranges, berries
  • Vegetables: carrots, Brussels sprouts, broccoli, sweet potatoes
  • Legumes: chickpeas, lentils, soybeans, bean mixes, split peas
  • Wholegrains: oats, barley, wholegrain breads and cereals
  • Nuts and seeds: chia, flaxseed, psyllium husk, almonds, walnuts

Fiber helps:

  • Reduce LDL (bad) cholesterol
  • Improve blood sugar control
  • Support a healthy weight and digestion

Unhealthy vs Healthy Fats

Limit Unhealthy (Saturated & Trans) Fats

Try to reduce:

  • Fatty red meats and poultry skin
  • Processed or deli meats (ham, bacon, salami, sausages, hot dogs)
  • Deep-fried fast foods (fries, fried chicken, onion rings)
  • Takeaway foods (burgers, pizza, fried fish)
  • Baked goods (pies, pastries, cakes, biscuits, donuts)
  • Butter, cream, full-fat ice cream
  • Ghee, lard, copha
  • Coconut oil and palm oil

These fats raise LDL cholesterol and increase your heart disease risk.

Choose Healthy Fats

Include more:

  • Plant oils: soybean, sunflower, safflower, canola, olive (extra virgin), peanut, sesame
  • Margarine spreads made from these oils (check labels for “no trans fats”)
  • Fish (salmon, sardines, tuna, trout, mackerel)
  • Tahini (sesame seed spread)
  • Seeds: flaxseed (linseed), chia seeds
  • Nuts: walnuts, almonds, pistachios, Brazil nuts, cashews
  • Avocados and olives

These fats support heart health and can improve cholesterol levels when they replace saturated fats.

Triglycerides and Heart Health

In addition to cholesterol, your blood contains triglycerides, another type of fat. When you eat more calories than your body needs, the extra energy is stored as triglycerides in fat cells.

Your body uses triglycerides for energy between meals, but high triglyceride levels are linked to an increased risk of heart disease and stroke, especially when combined with:

  • High LDL
  • Low HDL
  • Diabetes or prediabetes
  • High blood pressure

Ways to Lower Triglycerides

  • Follow a heart-healthy eating pattern
  • Limit added sugars (soft drinks, energy drinks, sports drinks, sweets, candy, pastries)
  • Maintain a healthy weight and reduce belly fat
  • Choose water, tea, or coffee without added sugar instead of sugary drinks
  • Include omega-3 rich foods such as salmon, sardines, and tuna
  • Reduce or limit alcohol intake

Physical Activity and Cholesterol

Regular physical activity is one of the most effective ways to:

  • Lower LDL (bad) cholesterol
  • Raise HDL (good) cholesterol
  • Improve blood pressure, weight, and blood sugar

Even with Grand Rapids’ long winters, you can stay active by:

  • Using local gyms, indoor walking tracks, or community centers
  • Walking indoors at malls or large stores
  • Doing home workouts or online exercise classes

Aim for at least:

  • 30–45 minutes of moderate-intensity activity, 5 or more days per week
  • If you’re just starting, even 10 minutes a day is helpful—build up gradually

Smoking, Alcohol, and Cholesterol

Quitting Smoking

Stopping smoking:

  • Lowers your risk of heart attack and stroke
  • Helps improve HDL (good) cholesterol
  • Improves circulation and lung function

For help, talk to:

  • Your GP or primary care provider in any Grand Rapids health system
  • Local smoking cessation programs through the Kent County Health Department or hospital-based wellness programs

Alcohol and Heart Health

Alcohol is not a necessary or recommended part of a heart-healthy eating pattern. It adds extra calories and can raise triglycerides.

If you choose to drink:

  • Follow national guidelines: no more than 10 standard drinks per week and no more than 4 in one day
  • Some people should avoid alcohol entirely (certain medical conditions, pregnancy, or on specific medications)

Treatment for High Cholesterol in Grand Rapids

Managing high cholesterol usually involves a combination of lifestyle changes and, in some cases, medication.

Lifestyle Changes

  • Follow a heart-healthy, mostly plant-based diet
  • Increase physical activity
  • Achieve and maintain a healthy weight
  • Quit smoking
  • Limit alcohol
  • Manage other conditions like diabetes and high blood pressure

Medications

Your doctor may prescribe cholesterol-lowering medicines such as:

  • Statins
  • Ezetimibe
  • PCSK9 inhibitors or other agents in specific cases

These medications help reduce your risk of heart attack and stroke, especially if you:

  • Have already had heart disease or stroke
  • Have very high LDL
  • Have diabetes or multiple risk factors

Always discuss benefits, risks, and side effects with your GP or cardiologist.

Local Resources in Grand Rapids, MI

If you’re concerned about your cholesterol or heart health, you can get help from:

  • Your GP / Primary Care Provider

    • Corewell Health (Spectrum Health)
    • Trinity Health Grand Rapids
    • Metro Health – University of Michigan Health
    • Mercy Health and affiliated clinics

  • Kent County Health Department & Grand Rapids Public Health Programs

    • Community screenings
    • Nutrition and wellness education

  • Registered Dietitians / Nutritionists

    • Available through major health systems and private practices
    • Can help you create a personalized, heart-healthy meal plan that fits Michigan seasons, your culture, and your budget

Key Takeaways

  • High cholesterol usually has no symptoms—a blood test is the only way to know your levels.
  • Genetics, diet, physical inactivity, smoking, excess weight, and some medical conditions all affect cholesterol.
  • A heart-healthy eating pattern based on vegetables, fruits, wholegrains, legumes, nuts, seeds, fish, and healthy oils can significantly lower LDL and improve heart health.
  • Regular physical activity, quitting smoking, and limiting alcohol further reduce your risk.
  • If needed, cholesterol-lowering medications can work with lifestyle changes to protect your heart.

If you live in the Grand Rapids area and want to lower your cholesterol, start by scheduling a check-up with your local provider and ask about a heart health evaluation and a referral to a registered dietitian.