5 strategies for reducing your triglyceride levels

Triglycerides may seem innocuous, but they're actually bad for your heart and health. These tips can help you keep your triglycerides in check.

5 strategies for reducing your triglyceride levels

1. Have a whole-grain at dinner every night

Try brown rice, whole-wheat couscous, barley and quinoa. Choosing whole grains instead of the refined type could cut your risk of heart attack by 30 percent.

2. Enjoy Mother Nature's desserts

  • Fruit — fresh, frozen without syrup, canned in its own juice or dried — is a much healthier option for a treat after dinner.
  • Yes, fruit has fructose, but in smaller quantities than high-fructose corn syrup.
  • Fruit brings you a wealth of fibre, vitamins, minerals and antioxidants.
  • Have a piece for dessert most evenings.

3. Avoid liquid candy

Skip the high-sugar sodas, processed fruit juices and sweetened iced teas. Instead, switch to seltzers, plain water or the diet version of your favourite pop.

4. Take your reading glasses to the supermarket

Even applesauce, stewed tomatoes and pasta sauce may contain corn syrup. Usually, there's a syrup-free version right next to it on the shelf.

5. Set a drink limit

  • The limit for women is one drink. For men, two.
  • If your triglyceride level is in the healthy range, the one/two-drink rule is fine.
  • If your triglycerides are high, cut out alcohol. It can raise triglyceride levels.
  • Even small amounts of alcohol can send levels soaring in some people.

Smoking, drinking, eating too many refined carbs and being overweight can all elevate triglycerides. But there are simple things you can do to keep them in check and help your heart stay healthy.

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