Healthy Eating Tips for Managing High Cholesterol (Hyperlipidemia)

As we age, taking care of heart health becomes more important than ever. High cholesterol (also called hyperlipidemia) can increase the risk of heart disease and stroke — but the good news is that everyday food choices can make a meaningful difference.

A heart-friendly way of eating focuses on:

✔️ Reducing unhealthy fats
✔️ Increasing fiber
✔️ Supporting healthy blood vessels
✔️ Protecting long-term heart health

Always consult with your healthcare provider first before making any significant dietary changes.

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🫀 Why Nutrition Matters

Too much unhealthy fat in the diet can raise levels of “bad” cholesterol (LDL), which may build up in the arteries.

Heart-healthy eating can help:

• Lower LDL (“bad”) cholesterol
• Support healthy HDL (“good”) cholesterol
• Improve circulation
• Reduce inflammation
• Protect against heart attack and stroke

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🥗 Foods to Eat More Often

Try adding these regularly to your meals:

Fiber-Rich Foods

Help remove cholesterol from the body.

• Oatmeal
• Whole grain bread or brown rice
• Beans and lentils
• Apples, berries, and pears
• Vegetables like broccoli, carrots, and leafy greens

Lean Protein Choices

Support muscle and heart health without excess saturated fat.

• Skinless chicken or turkey
• Fish (especially salmon, tuna, trout)
• Eggs (in moderation)
• Low-fat dairy products

Healthy Fats

Help protect your heart when used in small amounts.

• Nuts (almonds, walnuts)
• Seeds (flaxseed, chia)
• Olive oil
• Avocados

Heart-Supportive Eating Patterns

Diet approaches such as DASH or Mediterranean-style eating may support cholesterol control.

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⚠️ Foods to Limit

These foods may raise cholesterol when eaten often:

• Fatty cuts of red meat
• Processed meats (bacon, sausage, deli meats)
• Whole-milk dairy products
• Fried foods
• Baked goods and desserts with added sugar
• Butter, creamy sauces, and heavy dressings
• Alcohol (especially in excess)

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🧓 Simple Tips for Older Adults

✔️ Choose baked, grilled, or steamed foods instead of fried
✔️ Read labels for saturated fat content
✔️ Aim for color on your plate — fruits and vegetables help protect arteries
✔️ Include fish 1–2 times per week
✔️ Add fiber slowly and drink enough water
✔️ Keep portions balanced

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❤️ Small Changes Make a Big Difference

Even modest dietary improvements can help:

• Improve cholesterol levels
• Support heart function
• Increase energy
• Promote long-term independence

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📌 When to Talk to Your Doctor

Speak with your healthcare provider if you:

• Have been diagnosed with high cholesterol
• Have heart disease, diabetes, or high blood pressure
• Take cholesterol-lowering medication
• Experience unexplained fatigue or shortness of breath
• Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care. 

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Medical Disclaimer

This information is intended for educational purposes only and should not replace medical advice from your healthcare provider. Always consult your physician, registered dietitian, or qualified healthcare professional before making significant changes to your diet, especially if you have chronic health conditions or take medications. Call 911 if you are experiencing a medical emergency.