Eat more soluble fiber from oats, beans, lentils, apples, and psyllium
Replace saturated fats with unsaturated fats from olive oil, nuts, seeds, avocado, and fatty fish
Avoid trans fats and limit fried, processed, and packaged foods
Choose whole grains instead of refined grains
Eat more vegetables and fruits daily
Include nuts, especially almonds and walnuts, in moderate portions
Add fatty fish such as salmon, sardines, and mackerel
Use plant sterols and stanols from fortified foods if available
Reduce red meat and processed meat intake
Maintain a healthy weight
Exercise regularly, including brisk walking, cycling, or swimming
Quit smoking
Limit alcohol intake
Manage stress with sleep, relaxation, and regular activity
Control blood sugar if you have diabetes or prediabetes
Get enough sleep consistently
Follow up with a healthcare professional for lipid testing and personalized advice