Lifestyle Recommendations
A guide for patients of The Sandusky Dyslipidemia Model clinic
Table of Contents
Why Lifestyle Matters
A heart-healthy lifestyle is an important part of managing your cholesterol. While most patients referred to this clinic will need medication, healthy habits can boost the effect of your medications and improve your overall health.
This clinic does not provide nutrition counseling or exercise programs. The information below is general guidance. For a personalized diet or exercise plan, ask your primary care provider for a referral to a registered dietitian or exercise specialist.
Heart-Healthy Eating
You do not need a complicated diet. Focus on these simple principles:
Foods to Eat More Of
| Food | Why It Helps |
|---|---|
| Vegetables and fruits | Rich in fiber, vitamins, and antioxidants |
| Whole grains (oats, brown rice, whole wheat bread) | Soluble fiber helps lower LDL cholesterol |
| Fish (salmon, mackerel, sardines, tuna) | Healthy omega-3 fats; aim for 2 servings per week |
| Nuts (almonds, walnuts, pecans) | Healthy fats; a small handful per day |
| Olive oil | Use as your main cooking oil; replaces less healthy fats |
| Beans and lentils | High in soluble fiber; good protein source |
Foods to Eat Less Of
| Food | Why to Limit |
|---|---|
| Red meat and processed meat (bacon, sausage, hot dogs) | High in saturated fat |
| Fried foods | High in unhealthy fats and calories |
| Full-fat dairy (butter, cream, whole milk cheese) | High in saturated fat; choose low-fat versions |
| Baked goods and pastries | Often high in saturated fat, trans fat, and sugar |
| Sugary drinks and sweets | Raise triglycerides and contribute to weight gain |
A Simple Rule
Try to make your plate look like this at most meals:
- Half the plate: Vegetables or salad
- A quarter: Lean protein (fish, chicken, beans, or tofu)
- A quarter: Whole grains (brown rice, whole wheat pasta, or sweet potato)
- A drizzle: Olive oil or a small portion of nuts
Physical Activity
Regular exercise helps improve your cholesterol, blood pressure, blood sugar, weight, and mood.
How Much?
- Goal: At least 150 minutes per week of moderate exercise (about 30 minutes, 5 days a week)
- Examples of moderate exercise: Brisk walking, cycling, swimming, dancing, gardening
- If you prefer vigorous exercise (running, aerobics, fast cycling), 75 minutes per week provides similar benefits
Getting Started
- If you are not currently active, start slowly — even 10 minutes of walking helps
- Gradually increase over weeks
- Find activities you enjoy so you will stick with them
- Talk to your primary care provider before starting a new exercise program if you have heart disease or other medical conditions
Weight Management
Carrying extra weight — especially around the midsection — raises triglycerides, lowers HDL, and increases the number of small, dense LDL particles (the most harmful kind).
- Even a modest weight loss of 5–10% of your body weight can meaningfully improve your lipid profile
- Focus on sustainable changes rather than rapid weight loss
- Your primary care provider can help with a weight management plan if needed
Quit Smoking
If you smoke, quitting is one of the most important things you can do for your heart.
- Smoking damages your blood vessels, makes plaque more likely to rupture, and lowers your “good” cholesterol (HDL)
- Within weeks of quitting, your HDL cholesterol starts to improve
- Within 1 year, your heart attack risk drops significantly
- Ask your primary care provider about smoking cessation programs and medications that can help
Limit Alcohol
- Moderate drinking (up to 1 drink/day for women, up to 2/day for men) is generally acceptable
- Heavy drinking raises triglycerides significantly and can cause dangerous levels (above 500 mg/dL)
- If your triglycerides are high, your provider may recommend reducing or eliminating alcohol
What About Supplements?
Nutraceuticals such as plant sterols/stanols, red yeast rice, bergamot, berberine, and omega-3 supplements are not included in this clinic’s therapeutic plan.
These products have not been proven in large clinical trials to prevent heart attacks or strokes. Some may interfere with your prescription medications or give a false sense of security that delays proven treatment.
If you are taking any supplements, please tell your provider so they can review them for safety.
Prescription icosapent ethyl (Vascepa) is different from store-bought fish oil supplements. It is an FDA-approved medication with proven heart benefits. If your provider prescribes it, take it as directed.
Small Steps Add Up
You do not have to change everything at once. Pick one or two changes to start with and build from there. Even small, consistent improvements in your habits can make a real difference over time — especially when combined with the right medications.
This material is for informational purposes only and does not replace advice from your healthcare provider.