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Ask the Expert: Kathleen Zelman What can I do to lower my triglycerides? Do you have high triglycerides? One of our viewers does and asks: What can I do to lower my triglycerides? So there are a couple of dietary strategies that you can use to help lower it but, of course, you need to consult your doctor that you might be a candidate for medications in addition, to your dietary strategy. So, diet strategies are to limit the processed and highly refined carbohydrates and limit your alcohol. Those are the two big culprits in terms of increasing your triglyceride level. The triglycerides are responsive to the simple, sugars like cakes and cookies and candies and highly processed but also things like fructose, which is the naturally occurring sugar in fruits. So when you eat fruits, it is better to have a whole fruit than to have a fruit juice. Better to eat an apple than have apple juice in terms of your triglyceride level. It’s that added fiber in those less processed carbs that are going to be beneficial for you. So, limit the simple carbs, the sweets, the anything made with refined flour and replace it with whole grains. So, whole wheat, whole-wheat pasta instead of white pasta is going to be better for you. Brown rice instead of white rice, a whole wheat bread instead of white bread. Vegetables. As many as you want because you want because they all contain a nice assortment of vitamins, minerals, antioxidants and fiber. Fruits. Go for the whole fruits instead of the juices that is going to be preferential. All of these things are so good for your diet anyways. So, not only will they help lower your triglyceride level but they will fill you up. All that fiber fills you up, helps you eat less. Who doesn’t want to whittle a few pounds off of their waistline? Additionally the alcohol limits. The recommendation is for one drink per day for ladies, two for gentlemen. That is of course if you drink. It is not recommended to start if you don’t but keeping those limits and adhering to those limits is going to also help reduce your triglycerides level. The last thing you can do is get exercise. So, regular exercise, 30 minutes of moderate intensity, 5 times a week has been shown to be beneficial for helping to lower those triglycerides. So, talk it over with your doctor. These are some simple things that you can do that will not only help your blood level but will also improve your health.

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Take Steps to Lower Your Triglycerides

Question: What can I do to lower my triglycerides?

Answer from: Kathleen Zelman, R.D., nutrition expert

The key to lowering the triglyceride levels in your blood is to limit your intake of processed carbohydrates, fructose, and alcohol.

food & nutrition, Ask the Expert, diet, heart health, No-nonsense Nutrition

The content of these videos is for information only and is not intended to be medical advice. Refer to your health plan benefit guide for coverage details, and consult with your doctor to determine what is best for you.

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Take Steps to Lower Your Triglycerides

Question: What can I do to lower my triglycerides?

Answer from: Kathleen Zelman, R.D., nutrition expert

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