Improve your health by learning

Hyperlipidemia

Hypertension & Nutrition

< Go back

Goodbye Hyperlipidemia: Foods to Eat, and Foods to Avoid

Nina Ghamrawi, MS, RD, CDE
2
March 3, 2022

Whenever you’re focusing on changes to make with your diet, you may feel bombarded by a lot of information and research coming from different sources, tips from friends, and here-say from neighbors or relatives. Regardless where your information comes from, here are some solid recommendations from Dietitians and national health boards, alike, that are tested and true. Look at this list of different food groups for what to eat more of, and also what to avoid.

Meats

Eat More

  • Fish rich in omega 3 (salmon, sardine, oyster, canned tuna in water, trout)
  • Chicken without skin
  • Turkey
  • Egg white

Eat Less

  • Fried meats
  • Processed meats (sausage, hot dog, bacon, chorizo, cracklings)
  • Animal organs
  • Egg yolk

Legumes

Eat More

  • Boiled beans
  • Lentils
  • Peas
  • Garbanzos/chickpeas

Eat Less

  • Fried or refried beans

Breads & Grains

Eat More

  • Bread high in fiber (double fiber, 100% whole wheat)
  • Brown rice
  • Quinoa
  • Corn tortillas

Eat Less

  • White bread
  • White rice
  • Tamales
  • Chips
  • Cereals with sugar
  • Flour tortillas

Fruits & Vegetables

Eat More

  • All vegetables: broccoli, cabbage, squash, bell pepper, mushroom
  • All fruits: apple, banana, peach, strawberry, blueberry, kiwi, avocado

Eat Less

  • Fried vegetables
  • Chocolate

Fats & Oils

Eat More

  • Oils from: olive, peanut, canola, grape seed, avocado
  • Nuts and seeds: walnut, almond, flax seeds, chia seeds
  • Nut butters without added oil or sugar

Eat Less

  • Animal lard or vegetable margarine
  • Butter
  • Coconut oil
  • Palm oil
  • Liquid coffee creamer

Milk & Milk Products

Eat More

  • Low-fat or nonfat milk
  • Mozzarella
  • Low-fat cottage cheese
  • Fat free yogurt (unflavored)

Eat Less

  • Whole milk
  • Full-fat cheese
  • Ice-cream
  • Sour cream
  • Cream cheese