Eat more soluble fiber (oats, barley, beans, lentils, apples, citrus)
Choose whole grains instead of refined grains
Replace saturated fats with unsaturated fats (olive oil, avocados, nuts, seeds)
Limit foods high in saturated fat (fatty red meat, butter, cheese, cream, coconut oil, palm oil)
Avoid trans fats (partially hydrogenated oils in some packaged and fried foods)
Eat fatty fish 2 times per week (salmon, sardines, trout) or use omega-3 sources as advised
Increase plant proteins (beans, lentils, tofu, tempeh) instead of some animal proteins
Reduce dietary cholesterol intake if it affects you (eggs, organ meats, high-cholesterol foods)
Limit refined sugar and sugary drinks
Keep added sodium low and follow a heart-healthy eating pattern (Mediterranean or DASH)
Maintain a healthy weight
Exercise regularly (at least 150 minutes/week of moderate activity)
Avoid smoking
Limit alcohol (if you drink, do so in moderation)
Manage blood pressure, blood sugar, and thyroid issues
Consider weight-loss strategies if overweight (diet, activity, and/or professional support)
Ask a clinician about cholesterol-lowering medications if lifestyle changes aren’t enough (e.g., statins, ezetimibe, PCSK9 inhibitors)
Review current medications with a clinician if cholesterol is high (some drugs can affect lipids)
Get regular lipid testing and follow up on treatment goals