Eat more soluble fiber: oats, barley, beans, lentils, apples, citrus, psyllium
Choose whole grains instead of refined grains
Replace saturated fats with unsaturated fats: olive oil, canola oil, nuts, seeds, avocado
Limit butter, ghee, cream, cheese, fatty meats, and full-fat dairy
Avoid trans fats and foods made with partially hydrogenated oils
Eat fatty fish like salmon, sardines, mackerel, and trout
Add nuts such as almonds, walnuts, and pistachios
Include seeds such as chia, flax, and hemp
Eat more vegetables and fruits every day
Choose lean proteins: skinless poultry, fish, tofu, beans, legumes
Use plant-based proteins more often
Reduce red meat intake
Avoid processed meats like bacon, sausage, and deli meats
Limit fried foods and fast foods
Cut back on sugary foods and drinks
Choose low-fat or fat-free dairy products
Eat foods fortified with plant sterols or stanols
Cook with healthier methods like baking, grilling, steaming, or roasting
Control portion sizes
Maintain a healthy weight through diet
Limit alcohol intake
Follow a Mediterranean-style eating pattern
Read nutrition labels for saturated fat, trans fat, and fiber content