Eat more unsaturated fats (olive oil, canola oil, avocado, nuts, seeds)
Choose fatty fish 2–3 times per week (salmon, sardines, mackerel, trout)
Replace butter, cream, and lard with liquid plant oils and soft spreads
Eat nuts and seeds regularly (walnuts, almonds, pistachios, chia, flax)
Include legumes often (beans, lentils, chickpeas)
Choose whole grains over refined grains (oats, barley, brown rice, whole-wheat)
Maintain a healthy weight
Get at least 150 minutes per week of moderate aerobic activity (or 75 minutes vigorous)
Add muscle-strengthening activity 2 or more days per week
Avoid tobacco in any form
Limit alcohol (if you drink, keep it moderate)
Eat less added sugar and refined carbohydrates
Use a Mediterranean-style eating pattern
Manage blood sugar and insulin resistance if you have prediabetes or diabetes
Talk with a clinician about medications if needed (e.g., statins for overall risk reduction)