12 Foods You Should Avoid if You Have High Cholesterol

If you’ve been told your cholesterol is high, it can feel like every food choice must pass a pop quiz. The good news: you don’t need a perfect diet, just a smarter one. I’ve coached hundreds of clients through cholesterol makeovers, and the wins usually come from small, consistent shifts rather than drastic overhauls. Below, you’ll find a practical guide to the foods that tend to push LDL (“bad”) cholesterol in the wrong direction—and simple, realistic swaps that actually fit your routine. I’ll also share how to build a heart-healthy plate, read labels without getting overwhelmed, and avoid the common traps that derail progress.

First, a quick refresher on cholesterol (and why it matters)

• LDL cholesterol: Think “L” for “lousy.” LDL particles carry cholesterol around your body and can deposit it in artery walls. Higher LDL is linked with a higher risk of heart disease.

• HDL cholesterol: “H” for “helpful.” HDL helps carry cholesterol back to the liver for disposal.

• Triglycerides: A type of fat in your blood. High levels often go hand-in-hand with refined carbs, alcohol, and excess calories, and they raise cardiovascular risk.

Targets vary by your medical history, but many adults aim for:

• LDL: lower is better; often less than 100 mg/dL, and <70 mg/dL for higher-risk individuals

• HDL: higher is better; >40 mg/dL for men, >50 mg/dL for women

• Triglycerides: <150 mg/dL is considered normal

Diet impacts all three. The foods below either raise LDL, push triglycerides up, or nudge HDL down—and that’s the trifecta we want to avoid.

1) Trans fats: the non-negotiable “no”

Trans fats do the double whammy: they increase LDL and decrease HDL. That’s a combo we never want. They’re created during hydrogenation (what turns oils solid) and also form when oils are overheated and reused.

Where they hide:

• Some baked goods, crackers, cookies, frostings, and microwave popcorn

• Certain refrigerated doughs and non-dairy creamers

• Older margarines or shortening

• Deep-fried fast foods, particularly when oil is reused

Quick label lesson: even if the Nutrition Facts panel says 0 g trans fat, the product can contain up to 0.5 g per serving. If the ingredient list mentions “partially hydrogenated oils,” put it back.

Practical upgrades:

• Go simple: choose snacks with short ingredient lists—nuts, seeds, plain popcorn you pop yourself, whole-fruit bars.

• Bake smarter: use avocado oil, canola oil, or olive oil. For flakiness, use cold olive oil or a little butter plus yogurt instead of shortening.

• At restaurants: avoid fried items if the oil quality isn’t clear. Grilled, baked, steamed, or roasted options are safer.

Pro tip from practice: Most people slash hidden trans fats just by switching to homemade popcorn, replacing shelf-stable frosting with homemade whipped cream (or Greek yogurt + a drizzle of honey), and swapping store-bought pastries for fruit and a bit of dark chocolate.

2) Saturated fat: limit rather than eliminate

Saturated fat can raise LDL for many people. It’s common in fatty cuts of meat, full-fat dairy, butter, coconut oil, ghee, and many baked goods. There’s nuance—fermented dairy may be less harmful and individual responses vary—but if your LDL is high, cutting back helps.

How much is “less”?

• If you’re aiming to lower LDL, the American Heart Association suggests keeping saturated fat to about 5–6% of daily calories. On a 2,000-calorie diet, that’s roughly 11–13 grams per day.

Common sources to watch:

• Bacon, sausage, salami, ribeye, short ribs, skin-on poultry

• Cheese, cream, butter, ice cream, whole milk

• Coconut and palm oil (frequent in coffee creamers, packaged cookies, vegan desserts)

Smart swaps:

• Choose leaner proteins: chicken or turkey breast, 90–96% lean ground beef or turkey, pork tenderloin, fish, beans, and lentils.

• Use softer, plant-based fats: olive oil, avocado oil, canola oil, walnut oil.

• Cheese strategy: Downshift the portion—think an ounce (about two dice)—and boost flavor with sharp varieties, herbs, or a sprinkle of Parmesan to stretch impact.

Common mistake: trading butter for heaps of coconut oil. Coconut oil is trendy, but it’s still rich in saturated fat and often raises LDL. Keep it minimal if your numbers are high.

3) Sugar-sweetened beverages: liquid calories that drive triglycerides

When clients cut out soda, sweet tea, lemonade, and many bottled coffees, triglycerides almost always improve. Sugary drinks flood your system with quick sugar, which the liver can convert into triglycerides. They also don’t satisfy hunger, so you end up eating as much (or more) anyway.

Numbers to remember:

• One 12-ounce soda has around 8–10 teaspoons of sugar and ~150 calories.

• Two sugary drinks per day can push you 1,000 calories over your weekly needs without feeling fuller. That adds up quickly.

Better choices:

• Sparkling water with lime, berries, or a splash of 100% juice

• Unsweetened iced tea or herbal tea

• Cold-brew coffee with a splash of milk and cinnamon

• DIY smoothies: 1 cup unsweetened almond/oat milk + 1 cup berries + spinach + 1 tablespoon chia seeds

If you miss sweetness:

• Wean down by mixing half sweetened with half unsweetened for a week or two.

• Try kombucha with lower sugar or flavored seltzers to scratch the soda itch.

4) Processed meats: salty, fatty, and hard on arteries

Bacon, sausage, hot dogs, pepperoni, and many deli meats tend to combine saturated fat, sodium, preservatives, and heme iron—all of which are linked with higher cardiovascular risk. Regular intake correlates with more heart issues than equivalent amounts of unprocessed meats.

Why this matters for cholesterol:

• Saturated fat in processed meats can bump LDL upward.

• Sodium can worsen blood pressure, which strains arteries.

• Nitrates/nitrites and advanced glycation end products form during processing and high-heat cooking.

Practical shifts:

• Roast your own meat: cook a turkey breast or lean beef roast on Sunday, slice thin for the week.

• Choose better deli options: look for minimally processed turkey breast or chicken with “no nitrates or nitrites added” and watch sodium (<350 mg per 2 oz serving is reasonable).

• Sub in fish or beans: tuna with olive oil and lemon, salmon salad, hummus with roasted veggies, or lentil salad in a pita.

Client favorite: sheet-pan chicken breasts rubbed with smoked paprika, garlic, and olive oil. Slice and keep for sandwiches, tacos, or salads. It hits the smoky-bacon flavor note without the processed meat baggage.

5) Full-fat dairy: go lighter, or be intentional with portions

Dairy is nutritious, but full-fat versions pack saturated fat. While yogurt and kefir may have neutral or modestly positive effects, cheese and cream can push daily saturated fat over target quickly.

Where people overdo it:

• Large pours of cream in coffee

• Cheese as the “main” in salads, omelets, and snacks

• Full-fat ice cream or milk on the daily

Smart tactics:

• Go 1–2% milk or low-fat yogurt and kefir. Greek yogurt is high in protein and creamy enough to satisfy.

• Portion cheese: 1 ounce is plenty for a salad or sandwich; use strong-flavored varieties for more impact per gram.

• Try fortified plant milks: unsweetened soy milk (high protein), pea milk, or almond/oat milk for coffee and smoothies.

Watch out for “low-fat” traps: many reduced-fat products add sugar or starch for texture. Check for “added sugars” on the label and aim for unsweetened options.

6) Fast food: convenience with a cholesterol cost

Fast food tends to be a trifecta of refined carbs, saturated fat, and sodium. A typical burger-fries-soda combo easily hits 1,000–1,500 calories, 15–30 grams of saturated fat, and a day’s worth of sodium.

When you have to eat out:

• Build a better bowl: choose grilled chicken or beans, lots of veggies, brown rice or greens, salsa, and guacamole; skip sour cream and cheese or use sparingly.

• Order smarter at burger spots: grilled chicken sandwich without mayo, or a single small burger; side salad or fruit; water or unsweetened tea.

• Coffee chain hacks: skip whipped cream and syrups; choose a latte with low-fat milk or an Americano with a splash of milk and cinnamon.

Prep beats willpower:

• Keep emergency meals ready at home: frozen salmon, microwaveable quinoa, steam-in-bag veggies. A 10-minute bowl beats a drive-thru line.

• Batch-cook proteins and whole grains weekly so “I’m too tired” doesn’t default to a fried combo meal.

7) Refined carbs: white bread, pastries, and the blood-sugar rollercoaster

Refined carbs are rapidly digested, spike blood sugar, and often lead to higher triglycerides and lower HDL. They also encourage small, dense LDL particles—considered more atherogenic.

Common culprits:

• White bread, bagels, many cereals, pastries, and white pasta

• Crackers made with white flour

• Sugary breakfast bars or granola marketed as “natural”

Easy upgrades:

• Bread: choose whole-grain bread with at least 3 grams of fiber per slice and whole grains at the top of the ingredient list.

• Pasta: try whole wheat, chickpea, or lentil pasta; cook al dente and add veggies and olive-oil-based sauces.

• Breakfast: swap sweet cereal for oatmeal with berries and walnuts; add cinnamon for flavor and blood sugar support.

Fiber target: aim for 25–38 grams of total fiber daily (women/men). Just 5–10 grams of soluble fiber per day can lower LDL by around 5–10%. Oats, beans, and fruit are excellent sources.

8) Margarine and certain spreads: choose wisely or skip

Margarine earned a bad reputation when many brands contained trans fats. Modern versions are often better—but not all are equal. The safe route is to avoid any product with partially hydrogenated oils and lean into soft-tub or liquid spreads that are high in unsaturated fats.

Better choices:

• Soft tub margarines made from olive, canola, or sunflower oil

• Spreads with plant sterols/stanols (about 2 grams per day can reduce LDL by 5–15%)

• Olive oil or avocado oil for bread dipping instead of spread

What to avoid:

• Stick margarines that are firm at room temperature (often higher in saturated fat)

• Anything listing “partially hydrogenated oil”

If you love butter: keep portions small (½–1 teaspoon at a time), and shift more of your everyday cooking to olive oil. Save butter for special dishes where it truly matters.

9) Packaged snacks: health halos and hidden fats

Crackers “made with whole grains,” granola bars, and “veggie chips” can look healthy, but many are still heavy in refined flour, oils high in saturated fats (or low-quality oils), sodium, and added sugars. Microwave popcorn is often loaded with palm oil and dubious flavorings.

Snack strategies that satisfy and support cholesterol goals:

• DIY trail mix: unsalted nuts, pumpkin seeds, unsweetened dried fruit, and a few dark chocolate chips. Portion into ¼-cup servings.

• Real popcorn: air-popped or popped on the stove with a teaspoon of olive oil; season with nutritional yeast, smoked paprika, or parmesan.

• Crunchy options: roasted chickpeas or edamame, sliced cucumbers with hummus, apple with 1 tablespoon peanut or almond butter.

Label checkpoints:

• Saturated fat: keep it low (ideally <2 g per serving)

• Fiber: aim for at least 2–3 g per serving

• Added sugar: choose options with 0–5 g per serving

• Ingredients: if the first ingredients are sugar or white flour, it’s more dessert than snack

10) High-fat desserts: sugar plus saturated fat equals LDL’s best friend

Desserts are often a double hit of sugar and saturated fat. Eating them daily tends to nudge LDL and triglycerides up over time, especially if they’re large portions.

Better dessert habits:

• Fruit-forward sweets: baked apples with cinnamon, grilled peaches with a dollop of Greek yogurt, or a simple bowl of berries with a drizzle of melted dark chocolate.

• Smarter baking: use mashed banana, unsweetened applesauce, or Greek yogurt to replace part of the butter/oil. Reduce sugar by 25% in most recipes without ruining texture.

• Portion power: cut brownies or cakes into smaller squares and freeze extras individually. Out of sight is truly out of mind.

Client-approved hack: make a crisp topping with oats, chopped nuts, a little maple syrup, and olive oil. Bake over fruit. It scratches the pastry itch while delivering fiber and healthier fats.

11) Deep-fried foods: crunchy, yes—but costly for your blood lipids

Deep frying often uses oils that are reheated repeatedly, which can create harmful compounds and increase trans fat content. Fried foods also tend to be breaded (refined carbs) and served with creamy dips.

If you crave crunch:

• Air fryer or oven: bread chicken or fish with whole wheat panko, spray lightly with oil, and bake at high heat for a crisp crust.

• Pan-sear smartly: use a thin layer of olive or avocado oil in a hot pan to get a golden exterior without a deep oil bath.

• Go big on seasoning: lemon zest, garlic, smoked paprika, and herbs make baked foods more exciting.

Restaurant playbook:

• Ask what oil is used and how often it’s changed. If the answer is vague, go grilled or baked.

• Share an order of fries and load up on a big salad or extra veggies.

12) Alcohol: easy to overdo, rough on triglycerides

Alcohol can elevate triglycerides, push blood pressure up, add extra calories, and lower inhibitions around food choices. Sweet cocktails combine alcohol and added sugar—double trouble for your lipid panel.

Guidelines to keep in mind:

• Moderate intake is up to one drink per day for women and up to two for men.

• If your triglycerides are high (>200 mg/dL), consider cutting alcohol to a bare minimum or taking a break until levels improve.

Better choices:

• Dry wine or a light beer, and skip sugary mixers.

• Spirits with soda water and citrus if you drink cocktails.

• Rotate water between drinks to slow pace and support hydration.

If you’re social: bring a fun non-alcoholic option like flavored seltzer with lime and mint. You’ll blend in and feel better the next morning.

What to eat more of: building a cholesterol-lowering plate

Avoiding problem foods is only half the story. The real progress shows up when you consistently add foods that lower LDL, support HDL, and calm inflammation.

Soluble fiber all-stars

Soluble fiber binds cholesterol in the gut and helps carry it out of your body. Getting 5–10 grams of soluble fiber per day can lower LDL by roughly 5–10%.

Where to get it:

• Oats and barley: rich in beta-glucan (about 3 g daily can reduce LDL 5–10%)

• Beans and lentils: aim for ½–1 cup daily several times a week

• Fruit: apples, pears, oranges, berries

• Psyllium: 1–2 teaspoons mixed into smoothies or yogurt for an easy boost

Simple additions:

• Breakfast: oatmeal topped with berries and chia seeds

• Lunch: lentil soup or a chickpea salad

• Dinner: add ½ cup beans to tacos, grain bowls, or pasta

Healthy fats that support heart health

Replacing saturated fat with unsaturated fat is a proven way to reduce LDL.

Focus on:

• Extra-virgin olive oil: drizzle on salads, roasted veggies, and soups

• Avocado: slices on toast, cubed in salads, mashed as a spread

• Nuts and seeds: walnuts, almonds, pistachios, chia, flax, hemp

• Fatty fish: salmon, sardines, mackerel, trout—aim for 2 servings per week

A handful of nuts (about 1 ounce) several times per week is linked with lower cardiovascular risk. Just measure portions to keep calories in check.

Plant sterols and stanols

Plant sterols/stanols can block cholesterol absorption in the gut. About 2 grams per day may lower LDL 5–15%.

How to get them:

• Fortified spreads and yogurts

• Supplements (check with your healthcare provider)

Quality protein

Choosing leaner proteins helps lower saturated fat intake while keeping you satisfied.

Great picks:

• Legumes: lentils, black beans, chickpeas

• Lean poultry: chicken or turkey breast

• Fish and seafood: especially fatty fish twice a week

• Soy foods: tofu, tempeh, edamame

• Lean cuts of red meat occasionally: aim for 3–4 ounces, and trim visible fat

Smart carbs

Carbohydrates are not the enemy—refined carbs are. Opt for slow-digesting, fiber-rich options.

Make swaps like:

• Brown rice, quinoa, farro, or barley instead of white rice

• Whole-grain breads and tortillas instead of white versions

• Steel-cut or old-fashioned oats in place of sugary cereals

The label-reading routine I teach clients

Standing in the grocery aisle shouldn’t feel like a chemistry exam. Here’s the quick routine I use during shopping trips with clients:

1) Scan the ingredient list

• Red flags: partially hydrogenated oils (trans fat), high-fructose corn syrup, sugar in the top three ingredients, or a long list you don’t recognize.

• Green flags: whole grains listed first, nuts/seeds, olive or canola oil, minimal additives.

2) Check the Nutrition Facts panel

• Saturated fat: aim low—ideally under 2 grams per serving for everyday items.

• Trans fat: should be 0; confirm no partially hydrogenated oils in ingredients.

• Fiber: more is better; have a goal of at least 3–5 grams per serving in breads and cereals.

• Added sugar: pick products with 0–5 grams per serving for routine items.

• Sodium: low sodium is <140 mg per serving; for many foods, aim <300 mg per serving.

3) Confirm serving size

• Many labels list tiny serving sizes. Compare to what you actually eat.

Pro tip: If a product passes the ingredient test and has low saturated fat, high fiber, and moderate sodium and sugar, it’s probably a solid choice.

A week of heart-smart meals (mix-and-match)

Build meals around fiber, lean protein, and healthy fats. Here are flexible ideas many clients love.

Breakfast

• Overnight oats: rolled oats + chia + soy milk + frozen berries; top with walnuts

• Greek yogurt bowl: plain Greek yogurt + sliced pear + cinnamon + pumpkin seeds

• Savory toast: whole-grain toast + smashed avocado + tomato + poached egg (if eggs fit your plan) + arugula

• High-fiber smoothie: unsweetened almond milk + spinach + frozen berries + 1 tablespoon flaxseed + ½ banana + scoop of soy protein

Lunch

• Big salad: mixed greens + grilled salmon or chickpeas + quinoa + cucumbers + olives + cherry tomatoes + olive oil and lemon

• Lentil soup with a side of whole-grain bread and apple

• Turkey and veggie wrap: whole-grain tortilla + roasted turkey + hummus + cucumbers + shredded carrots + greens

• Grain bowl: brown rice or farro + tofu or chicken + roasted veggies + tahini dressing

Dinner

• Sheet-pan dinner: salmon + Brussels sprouts + sweet potatoes, roasted in olive oil

• Stir-fry: tofu or shrimp + mixed vegetables + edamame; sauce with garlic, ginger, low-sodium soy sauce, and sesame oil; serve over brown rice or cauliflower rice

• Pasta night: whole wheat or lentil pasta + sautéed mushrooms, spinach, cherry tomatoes + marinara + drizzle of olive oil; sprinkle with parmesan

• Tacos: black beans or fish + cabbage slaw + avocado + salsa on corn tortillas

Snacks

• Apple or pear with 1 tablespoon almond butter

• A small handful of mixed nuts (about 1 ounce)

• Carrots and peppers with hummus

• Cottage cheese (low-fat) with pineapple or berries

• Air-popped popcorn with nutritional yeast

Dessert

• Dark chocolate (70% or higher), 1–2 small squares

• Baked fruit with cinnamon

• Frozen grapes or banana “nice cream” (frozen banana blended with a splash of milk)

Common mistakes that stall progress

• Going “low-fat” across the board: You need healthy fats to feel satisfied and support cholesterol. The goal is to replace saturated fat with unsaturated fats, not to eliminate fats entirely.

• Overdoing “healthy” snacks: Nuts and nut butters are great, but calories add up. Measure portions—1 tablespoon nut butter or ~1 ounce nuts.

• Thinking coconut oil is a free pass: It’s still high in saturated fat and tends to raise LDL. Use sparingly.

• Ignoring beverages: Sugary coffee drinks, fruit juices, and cocktails quietly add up. Treat them like dessert.

• Relying on processed “diet” foods: Bars and shakes can be helpful occasionally, but whole-food meals usually produce better results and less hunger.

• Cheese creep: A sprinkle becomes a slab. Keep cheese around 1 ounce and use sharper varieties for more flavor in less volume.

• Not checking labels: Products change. Revisit the staples you buy regularly.

• Expecting overnight results: LDL typically responds over weeks to months. Most clients see changes after 6–12 weeks of consistent eating and movement.

Lifestyle boosters beyond food

Food is powerful, but your routine matters too. Here’s what moves the needle.

• Movement: Aim for at least 150 minutes of moderate exercise per week (brisk walking, cycling, swimming) plus 2 days of strength training. Regular movement helps raise HDL and lower triglycerides.

• Weight loss, if needed: Losing even 5–10% of body weight can improve triglycerides and LDL patterns, especially if you lose visceral fat around the middle.

• Sleep: Poor sleep drives cravings and affects hormones related to appetite and fat metabolism. Aim for 7–9 hours.

• Stress: Chronic stress nudges people toward sugary and fatty comfort foods. Short, daily stress relief—walks, breathwork, yoga, journaling—pays off.

• Don’t smoke or vape: Smoking reduces HDL and damages arteries. If quitting is on your list, ask your clinician for a support plan.

Supplements: useful or not?

Food-first is the foundation, but some supplements can help. Always talk to your healthcare provider to make sure they’re appropriate for you.

• Psyllium husk: 7–10 grams daily can lower LDL modestly. Mix into smoothies or yogurt.

• Plant sterols/stanols: About 2 grams daily may reduce LDL by 5–15%. Found in fortified spreads and capsules.

• Omega-3s (fish oil): Helpful for high triglycerides. Not as effective for LDL reduction by itself. Prescription-strength options exist for very high triglycerides.

• Red yeast rice: Can lower LDL but may contain variable amounts of active compounds and carry statin-like side effects or quality concerns. Only use under medical supervision.

• Niacin: Can raise HDL and lower triglycerides but may not reduce cardiovascular events and can cause side effects. Not a first-line approach.

• Berberine: Early research suggests modest cholesterol benefits for some, but quality and dosing vary. Discuss with your clinician.

FAQs I hear all the time

What about eggs?

• For most people, dietary cholesterol from eggs has a smaller impact on blood cholesterol than saturated fat does. If your LDL is high, many can enjoy up to 7 eggs per week without issues—especially if the rest of your diet prioritizes fiber and unsaturated fats. If you’re very sensitive or have familial hypercholesterolemia, your clinician may suggest stricter limits.

Are shellfish off-limits?

• Not necessarily. Shrimp and lobster are higher in dietary cholesterol but low in saturated fat. Enjoy them occasionally, prepared with olive oil, garlic, and lemon—not butter-heavy sauces or deep frying.

Butter vs. ghee?

• Both are rich in saturated fat. Ghee has less lactose and may tolerate high heat well, but for cholesterol management, use small amounts occasionally and lean more on olive oil for daily cooking.

Is coffee a problem?

• Unfiltered coffee (like French press or boiled) contains cafestol, which can raise LDL. If your LDL is stubbornly high and you drink a lot of unfiltered coffee, try switching to paper-filtered brew for a month and recheck.

Keto for cholesterol?

• Some people see weight loss and improved triglycerides on keto, but many experience LDL increases because the diet can be high in saturated fat. A Mediterranean-style low-carb pattern with lots of fiber, olive oil, nuts, and fish is typically a safer bet for cholesterol.

Do I need to be 100% perfect?

• Absolutely not. Think “most of the time.” Aim for 80–90% consistency and allow for planned flexibility.

A simple 30-day action plan

Week 1: Quick wins

• Ditch sugary drinks. Replace with water, seltzer, or unsweetened tea.

• Swap butter-heavy cooking with olive oil.

• Add oatmeal or psyllium to breakfast 4+ days this week.

Week 2: Build the foundation

• Make at least 3 dinners with beans or lentils.

• Grill, bake, or poach fish twice.

• Choose whole-grain bread and pasta; check labels for fiber.

Week 3: Tackle the tricky spots

• Replace processed deli meats with roasted chicken or turkey you make at home.

• Create a “snack box” with nuts (pre-portioned), fruit, and yogurt.

• Limit cheese to 1 ounce when you have it and alternate with avocado or hummus.

Week 4: Fine-tune and prep for long-term success

• Try a plant sterol spread or psyllium supplement if your clinician agrees.

• Experiment with two new heart-healthy recipes.

• Plan a follow-up lipid panel in 8–12 weeks to see your hard work paying off.

Real-life example: what one month can change

A client of mine, mid-50s, came in with LDL at 168 mg/dL and triglycerides at 210 mg/dL. He didn’t want an extreme diet—just wanted to feel better and get his numbers moving the right way. Here’s what we did:

• Replaced his afternoon soda and chips with sparkling water and a small handful of pistachios

• Swapped his daily bacon-and-egg breakfast for oatmeal with walnuts 4 days per week; eggs on weekends

• Moved from butter to olive oil for most cooking

• Switched from deli ham sandwiches to grilled chicken bowls with extra veggies and brown rice

• Cut alcohol from nightly to twice per week, and kept it to one drink when he did

• Walked 30 minutes five days a week

Eight weeks later, LDL dropped to 134 mg/dL and triglycerides to 150 mg/dL. Not magic—just consistent, doable changes. He didn’t feel deprived, and those habits stuck.

Bringing it together

You don’t need a perfect diet, expensive products, or chef-level skills. Focus on limiting the repeat offenders—trans fats, too much saturated fat, sugary drinks, processed meats, fast food, refined carbs, certain spreads, packaged snacks, heavy desserts, deep-fried foods, and excess alcohol. Then load your plate with fiber-rich plants, healthy fats, lean proteins, and whole grains.

Consistency beats intensity. Give yourself a few weeks, measure progress with labs and how you feel, and keep adjusting. Your heart will thank you, and your future self will too.