Start a low-saturated-fat diet (avoid butter, ghee, cream, fatty red meat, coconut oil, palm oil)
Replace saturated fats with unsaturated fats (olive oil, canola oil, nuts, seeds, avocado)
Eat soluble fiber daily (oats/oat bran, barley, beans/lentils, chia/flax, psyllium)
Add 1–2 servings of legumes per day (beans, lentils, chickpeas)
Eat at least 5 servings of fruits and vegetables per day
Choose whole grains over refined grains (whole oats, whole wheat, brown rice)
Include plant sterols/stanols (fortified foods or supplements as directed on label)
Limit dietary cholesterol sources (organ meats, high-fat dairy)
Remove trans fats completely (check labels for “partially hydrogenated” oils)
Use lean proteins (fish, skinless poultry, tofu/tempeh)
Prefer fatty fish 2–3 times in 7 days (salmon, sardines, mackerel) or use omega-3 sources
Reduce added sugars and refined carbohydrates (soda, sweets, white bread, pastries)
Maintain a calorie balance to support weight loss if overweight (even modest loss can help)
Exercise daily for 30–60 minutes (brisk walking counts)
Add 2 days of resistance training in the week (bodyweight or weights)
Avoid smoking; limit or stop alcohol (if you drink, keep it moderate)
Manage stress and sleep (aim for 7–9 hours nightly)
Drink water instead of sugary beverages
Consider a short-term “cholesterol-lowering” plan with these foods included daily (oats + legumes + fruits/vegetables + nuts/seeds)
If LDL is high or you have heart disease/diabetes, contact a clinician before relying on diet alone; medication may be necessary