8 Sweet Ways to Lower Triglycerides

  • Man with bowl of blueberries
    Sweet News
    If you have high triglyceride levels, your doctor may have told you to limit how much sugar you eat in order to help bring those levels back down. That’s because the body makes triglycerides from certain foods you eat, including carbohydrates, as well as from excess calories. Say goodbye to all sweets, right? Not so! Cutting back doesn’t mean your sweet tooth has to suffer. Here are eight sweet ways to satisfy your cravings while keeping your triglyceride levels in check.

  • Children holding out fresh fruit
    Get Fresh
    When a sugar craving hits, reach for a piece of fresh fruit such as an apple or an orange. You might find that the natural sugar in fruit, called fructose, is sweet enough to do the trick. Fruit also provides nutrients and fiber your body needs. On the other hand, added sugars, like those found in processed cookies and candy, serve up lots of calories, but zero nutrients. Cutting back on added sugars can help protect your heart.

  • Kids breakfast porridge
    Sweeten Naturally
    For a little extra sweetness in your morning meal, top cold cereal or warm oatmeal with fresh sliced fruit such as bananas or strawberries or dried fruit like raisins or apricots instead of sugar, honey, or syrup.

  • Use Substitutes
    Use Substitutes
    Limiting your sugar intake doesn’t mean you have to hang up your oven mitts forever. When baking, try healthier substitutions in your favorite cookie and cake recipes, such as cutting the sugar in the recipe by one-third to one-half, or swapping sugar with an equal amount of unsweetened applesauce.

  • Keep Sweeteners Hidden
    Keep Sweeteners Hidden
    Store sweeteners such as sugar, syrup, and honey in the pantry. This will automatically reduce how often you use them. If your food still needs a flavor boost, try sprinkling on spices such as ginger, allspice, cinnamon, or nutmeg.

  • Nutrition facts
    Inspect the Ingredients
    At the supermarket, spend a few minutes reading nutrition labels. This can help you decide whether you should buy certain foods or leave them on the shelf. If the label lists any of the following added sugars as the first few ingredients, walk on by: brown sugar, high-fructose, corn syrup, honey, molasses, fruit juice concentrates, dextrose, glucose, maltose, sucrose and syrup.

  • Cup of coffee
    Sip Wisely
    Love your morning brew? If you take your cup of joe with sugar, try reducing the amount you add by half and work down from there. You may not realize it, but many popular coffee drinks are often major sugar traps. Order in smaller sizes and skip sweeteners such as whipped cream and flavored syrups like vanilla and hazelnut.

  • Restaurant container of various sugars and artificial sweeteners
    Look for These Lines
    Reach for packages with labels that indicate a food is low in sugar: "sugar-free", "reduced sugar" and "no added sugars".  All three are healthier choices for sweet treats.

  • Take Care With Canned Fruits
    Take Care With Canned Fruits
    Canned fruits may be easier than fresh fruit to store at the office, but be sure to only buy those canned in water or natural juice. Fruit canned in syrup can pack almost as much sugar as a can of soda.

8 Sweet Ways to Lower Triglycerides

About The Author

  1. Sugars 101, American Heart Association (http://www.americanheart.org/presenter.jhtml?identifier=3068932);
  2. Sugars and Carbohydrates, American Heart Association (http://www.americanheart.org/presenter.jhtml?identifier=4471);
  3. Triglycerides, American Heart Association (http://www.americanheart.org/presenter.jhtml?identifier=4778);
  4. Rethink Your Drink, CDC (http://www.cdc.gov/healthyweight/healthy_eating/drinks.html);
  5. Fruit and Vegetable Benefits, CDC (http://www.fruitsandveggiesmatter.gov/benefits/index.html);
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Last Review Date: 2019 Jun 21
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