Follow a heart-healthy eating pattern (Mediterranean or DASH style)
Reduce saturated fat (fatty red meat, butter, cheese, coconut oil, palm oil)
Avoid trans fats (partially hydrogenated oils in many packaged foods)
Limit dietary cholesterol (organ meats, some shellfish) if advised by a clinician
Choose unsaturated fats more often (olive oil, nuts, seeds, avocado, olives)
Eat fiber-rich foods daily (beans, lentils, chickpeas, vegetables, whole grains)
Increase soluble fiber (oats, barley, beans, lentils, psyllium)
Replace refined grains with whole grains (brown rice, whole wheat, oats)
Eat more fruits and vegetables (aim for a variety and multiple servings daily)
Include plant sterols/stanols (fortified foods or supplements if appropriate)
Choose lean protein sources (fish, legumes, skinless poultry)
Eat fatty fish 2 times per week (salmon, sardines, trout) if you eat fish
Limit added sugars and refined carbohydrates (sweets, sugary drinks, white bread/pasta)
Reduce alcohol intake (or avoid if you don’t drink)
Maintain a healthy weight (even modest weight loss can help)
Exercise regularly (aerobic activity plus resistance training)
Stop smoking and avoid secondhand smoke
Manage stress with consistent routines (sleep, relaxation practices, counseling if needed)
Get adequate sleep (address snoring or sleep apnea if present)
Stay hydrated and cook more at home to control ingredients
Check labels for saturated fat, trans fat, and added sugars
Consider talking with a clinician about supplements that may help (psyllium, plant sterols/stanols)