Eat more unsaturated fats from olive oil, avocado, nuts, seeds, and fatty fish
Replace refined carbohydrates with whole grains, legumes, vegetables, and fruit
Increase omega-3 intake from salmon, sardines, mackerel, chia seeds, flaxseeds, and walnuts
Choose monounsaturated fats over trans fats and excess saturated fats
Avoid trans fats found in fried foods, packaged baked goods, and processed snacks
Limit added sugars and sugary drinks
Reduce intake of white bread, white rice, pastries, and other refined grains
Include soluble fiber from oats, beans, lentils, apples, and citrus fruits
Eat more plant-based proteins such as beans, lentils, tofu, and tempeh
Use nuts and seeds as regular snacks
Include fatty fish at least twice per week
Moderate alcohol only if appropriate and approved by a healthcare professional
Maintain a healthy calorie intake to support weight management
Prefer minimally processed foods over ultra-processed foods
Add foods rich in antioxidants such as berries, leafy greens, and colorful vegetables