These are the main points of the recommendations table 5 in the paper : Consume vegetables fruits, whole grains, low fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts; and limit intake of sweet, sugar sweetened beverages and red meats.
If your cholesterol levels need work, diet and exercise are the best options, but your healthcare provider may also prescribe you medications that can help.
Here are the results compared to earlier blood work.