Eat more soluble fiber (oats, barley, beans, lentils, apples, citrus, psyllium)
Replace saturated fats with unsaturated fats (olive oil, canola oil, nuts, seeds, avocado)
Choose lean proteins (fish, skinless poultry, legumes) instead of fatty red/processed meats
Limit trans fats (avoid partially hydrogenated oils; check labels)
Reduce refined carbohydrates and added sugars (white bread, pastries, sugary drinks)
Choose whole grains over refined grains (brown rice, whole wheat, quinoa, whole oats)
Eat fatty fish 2 times per week (salmon, sardines, mackerel) or use omega-3 sources if advised
Increase plant-based foods (vegetables, fruits, legumes) at most meals
Maintain a healthy weight (even modest weight loss can help)
Exercise regularly (at least 150 minutes/week moderate aerobic activity plus resistance training)
Avoid smoking; limit or avoid alcohol
Manage diabetes and thyroid conditions; treat secondary causes when present
Review medications with a clinician if cholesterol remains high (e.g., statins, ezetimibe, PCSK9 inhibitors as appropriate)
Follow a heart-healthy eating pattern (Mediterranean-style or DASH-style)