Follow a Mediterranean-style eating pattern (vegetables, legumes, whole grains, nuts, olive oil, fish)
Reduce saturated fat (fatty cuts of meat, butter, cheese, cream, coconut oil, palm oil)
Eliminate trans fats (check labels for “partially hydrogenated” oils)
Increase soluble fiber (oats, barley, beans, lentils, chickpeas, apples, citrus, ground flax/chia)
Choose whole grains over refined grains (brown rice, whole wheat, oats)
Eat more nuts and seeds (walnuts, almonds, pistachios, chia, flax)
Include fatty fish 2+ times per week (salmon, sardines, trout, mackerel)
Use plant proteins more often (beans, lentils, tofu, tempeh)
Replace refined carbs and sugary foods with high-fiber options
Limit added sugars and sugary drinks
Use healthy fats in cooking (olive oil, avocado oil) instead of butter or lard
Maintain a healthy weight (especially if waist circumference is high)
Exercise regularly (at least 150 minutes/week of moderate activity plus 2 days/week strength training)
Avoid smoking
Limit alcohol (if you drink, keep it moderate)
Manage stress with consistent practices (sleep, mindfulness, relaxation)
Aim for adequate sleep (about 7–9 hours/night)
Consider supplements only with clinician guidance (psyllium, plant sterols/stanols, omega-3s)