Eat more soluble fiber (oats, barley, beans, lentils, apples, citrus)
Choose whole grains instead of refined grains
Replace saturated fats with unsaturated fats (olive oil, nuts, seeds, avocado, fatty fish)
Limit saturated fats (fatty meats, butter, cheese, coconut oil, palm oil)
Avoid trans fats (partially hydrogenated oils in packaged/fast foods)
Use plant sterols/stanols (fortified foods or supplements if appropriate)
Increase omega-3 intake (salmon, sardines, trout, herring, or fish oil if needed)
Reduce dietary cholesterol intake if it’s high for you (organ meats, some shellfish)
Maintain a calorie deficit if overweight to support lipid improvement
Engage in regular physical activity (aerobic + resistance training)
Quit smoking
Limit alcohol (or avoid if recommended for you)
Manage blood sugar and insulin resistance (if you have prediabetes/diabetes)
Consider weight loss targets with your clinician if you’re above your ideal range
Review medications with your clinician (some may raise LDL; adjust if appropriate)
Discuss LDL-lowering medications if lifestyle changes aren’t enough (statins, ezetimibe, PCSK9 inhibitors, bile acid sequestrants, etc.)