Cut saturated fat: limit butter, ghee, fatty red meat, full-fat dairy, coconut oil, palm oil
Eliminate trans fat: avoid “partially hydrogenated” oils and fried/packaged baked foods
Replace with unsaturated fats: use olive oil, canola oil, nuts, seeds, avocado
Eat soluble fiber daily: oats/oat bran, beans/lentils, apples/citrus, barley, psyllium
Target fiber: 25–38 g/day (increase gradually with water)
Add plant sterols/stanols: fortified foods or spreads daily
Choose lean proteins: fish (especially salmon/sardines), skinless poultry, legumes, tofu/tempeh
Increase omega-3 intake: 2 servings/week fatty fish or consider an omega-3 supplement if appropriate
Reduce refined carbs and added sugars: white bread, pastries, sugary drinks, desserts
Prefer whole grains: oats, barley, brown rice, quinoa, whole-wheat (watch portions)
Use “plate method” at meals: half non-starchy vegetables, one-quarter lean protein, one-quarter whole grains/legumes
Limit alcohol: keep to low levels or avoid if triglycerides are high or advised by clinician
Maintain a calorie deficit if overweight: reduce portions to support weight loss
Exercise daily: at least 30 minutes most days; include 150 minutes/week moderate activity
Add resistance training: 2–3 sessions/week
Manage stress and sleep: aim for 7–9 hours nightly; practice stress-reduction habits
Stop smoking and avoid nicotine products
Stay hydrated and increase fiber gradually to prevent GI issues
Monitor progress: recheck lipids with a clinician at ~4–6 weeks if feasible
Follow prescribed medications if you take statins or other lipid-lowering therapy; do not stop or adjust without a clinician
Consider discussing supplements with a clinician: psyllium, plant sterols/stanols, omega-3 (if triglycerides high), and red yeast rice only if medically appropriate