If you’re concerned about your triglyceride levels, a few simple changes to your diet and lifestyle can make a big impact.

Triglycerides are a type of fat found in your blood, and high levels can increase your risk of heart disease, stroke, and other health problems. Here are two simple tactics you can use to lower your levels and improve your overall health:.

1. Cut Back on Sugar and Refined Carbohydrates

Sugar and refined carbohydrates can cause a spike in your triglyceride levels, so it’s important to limit these foods in your diet. This includes sugary drinks, candy, baked goods, and other sweet treats.

Even seemingly healthy foods like fruit juice and low-fat yogurt can be high in sugar, so it’s important to read labels carefully and choose low-sugar options whenever possible.

When it comes to carbohydrates, try to choose whole grains instead of refined options like white bread and pasta. Whole grains are a good source of fiber, which can help lower your triglycerides and improve your overall health.

Some good options include brown rice, quinoa, and whole wheat bread.

2. Get Regular Exercise

Regular exercise is one of the best ways to lower your triglyceride levels, as it can help improve your body’s ability to break down and use fats for energy.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking or cycling. If you’re new to exercise, start slowly and gradually increase the intensity and duration of your workouts.

In addition to these two tactics, there are a few other things you can do to help lower your triglycerides:.

3. Eat More Healthy Fats

Not all fats are created equal, and some can actually help improve your triglyceride levels.

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Foods that are high in monounsaturated and polyunsaturated fats, such as salmon, avocado, and nuts, can help lower your triglycerides and improve your heart health. Just be sure to watch your portions, as these foods are also high in calories.

4. Quit Smoking

Smoking can increase your triglyceride levels and damage your blood vessels, so quitting is an important step in improving your overall health.

If you need help quitting, talk to your doctor about counseling, medication, or other resources that can help you kick the habit.

5. Limit Alcohol Consumption

Alcohol can also increase your triglyceride levels, so it’s important to drink in moderation or avoid alcohol altogether.

The American Heart Association recommends limiting alcohol to no more than one drink per day for women and two drinks per day for men.

6. Lose Weight

If you’re overweight or obese, losing even a small amount of weight can help lower your triglyceride levels and improve your overall health.

Aim for a slow, steady weight loss of one to two pounds per week by making healthy changes to your diet and exercise routine.

7. Get Regular Check-Ups

Finally, it’s important to get regular check-ups with your doctor to monitor your triglyceride levels, blood pressure, cholesterol, and other important health markers.

Your doctor can help you identify any potential problems and work with you to develop a plan to prevent or manage them.