Reduce added sugars and refined carbs (soda, sweets, desserts, white bread, white rice)
Limit alcohol or avoid it
Cut back on saturated fats (fatty meats, butter, cheese, coconut oil)
Choose healthier fats (olive oil, avocados, nuts, seeds)
Increase omega-3 intake from fatty fish (salmon, sardines, trout, mackerel) at least 2 times/week
Consider omega-3 supplements if advised by a clinician (especially for high triglycerides)
Emphasize high-fiber foods (vegetables, beans, lentils, whole grains)
Maintain a calorie deficit if overweight (even modest weight loss can help)
Exercise regularly (at least 150 minutes/week of moderate activity plus resistance training)
Reduce portion sizes of starches and sugary foods
Stop smoking if applicable
Manage blood sugar and insulin resistance (follow diabetes/prediabetes treatment plan)
Review medications with a clinician that can raise triglycerides (e.g., some beta-blockers, thiazides, estrogens, corticosteroids)
Control hypothyroidism if present (treat if diagnosed)
Check and treat secondary causes (uncontrolled diabetes, kidney disease, liver disease, alcohol use)
Follow a Mediterranean-style or DASH-style eating pattern
Get regular lipid testing and follow clinician guidance for medication (e.g., prescription omega-3, fibrates, statins when appropriate)