Eat more soluble fiber: oats, barley, beans, lentils, apples, pears, chia seeds, flaxseeds
Replace saturated fats with unsaturated fats: olive oil, avocado, nuts, seeds
Avoid trans fats: fried foods, packaged baked goods, margarine, processed snacks
Choose lean proteins: fish, skinless poultry, tofu, legumes
Eat fatty fish 2 to 3 times during the week: salmon, sardines, mackerel, trout
Cut back on red meat, processed meat, and full-fat dairy
Add plant sterols and stanols from fortified foods if available
Eat more vegetables at every meal
Choose whole grains instead of refined grains
Snack on nuts in small portions
Reduce added sugar and refined carbs
Limit alcohol
Drink water instead of sugary drinks
Walk briskly for 30 to 60 minutes daily
Do short exercise sessions after meals
Avoid smoking and secondhand smoke
Sleep 7 to 9 hours each night
Manage stress with breathing, meditation, or light activity
Keep portion sizes moderate
Prepare meals at home and avoid fast food
Get a fasting lipid test and follow up with a healthcare professional