Wednesday, May 06, 2026

The #1 Habit to Break for High Triglycerides, According to Cardiologists

 Key points

  • Cardiologists recommend limiting sugary drinks to help manage triglyceride levels.
  • Sugary drinks are easy to over-consume, leading to excess sugar and calories.
  • Choose water or unsweetened options instead to support better heart health.
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    You may be less familiar with triglycerides compared to cholesterol, but they’re one of the most important numbers on your lipid panel. In fact, “the latest 2026 Dyslipidemia Guidelines emphasize that triglycerides are not just a ‘side number’—they’re part of the broader picture of atherogenic risk,” says a Dr. 

    Triglycerides are a type of fat in your blood that also serve as an energy reserve. After you eat, extra calories—especially from carbohydrates and fats—are converted into triglycerides and stored for later use. That process is normal, but when triglyceride levels remain elevated over time, this can increase your risk of heart disease.

    “When triglycerides stay elevated, they thicken the blood, inflame artery walls and promote plaque buildup—the easy steps toward heart disease and stroke,” says a Dr.

    But there is good news: You can improve your triglycerides through lifestyle changes. While a well-rounded approach is best, cardiologists agree that there’s one habit you should try to break as soon as possible: drinking sugary beverages.

    How Sugar-Sweetened Beverages Affect Triglycerides

    When you drink soda or other sugar-sweetened beverages like sweet tea, you consume a large amount of added sugar in one sitting, often in the form of high-fructose corn syrup or table sugar (sucrose). Unlike whole foods, these drinks don’t contain fiber, protein or fat to slow absorption, meaning the sugar enters the bloodstream quickly and doesn’t keep you full for long.

    “Sugary drinks hit fast and don’t trigger fullness the way solid food does, so people often consume far more than they realize,” says Doss. This combination of added sugar and excess calories can lead the body to store more energy as triglycerides. 

    The liver plays a central role in processing fructose—a type of sugar found in high-fructose corn syrup and many sugar-sweetened beverages. When intake is high, the liver can convert some of this fructose into fatty acids through a process called de novo lipogenesis. These fatty acids are then used to form triglycerides, which are packaged into very low-density lipoproteins (VLDL) and released into the bloodstream, raising triglyceride levels.

    Simply put, regularly drinking sugar-sweetened beverages can raise triglyceride levels because the liver converts excess sugar into fat. “Over time, these fats build up in both your blood and liver, contributing to fatty liver disease and inflammation,” adds Doss. These conditions are associated with a greater risk of heart disease and other complications. 

    The American Heart Association recommends limiting added sugars to no more than 6% of total calories, which equals around 25 grams per day for women and 36 grams for men. To put this into perspective, a 12-ounce (355 mL) can of cola contains 37 grams of added sugar. This highlights how easy it is to over-consume sugar and why it is important to be mindful of intake.

    Healthy Drink Swaps

    If you’re looking to cut back on sugary drinks, here are some helpful low-sugar options:

    • Still or sparkling water (plain or naturally flavored, unsweetened)
    • Unsweetened coffee or tea
    • Infused water (e.g., blackberries, blueberries, lemon, cucumber, mint)
    • Diet or zero-sugar soda
    • Milk or unsweetened plant-based beverages

    If you’re not ready to give up sugary drinks altogether, try the following tips:

    • Mix It with Water. Fill half your cup with a sugary drink and the other half with still or sparkling water to reduce sugar while keeping the taste.
    • Downsize Your Portion. Choose a small instead of a large, or use a smaller glass or bottle.
    • Swap One Out. Rather than cutting them out completely at first, try replacing one sugary drink per day with a zero-sugar option.
    • Keep Them to Special Occasions. Sugary drinks can still fit in. Enjoy them occasionally so they’re something you look forward to rather than a daily habit.

    Other Tips for Lowering Triglycerides

    • Exercise. Regular physical activity helps your body use triglycerides for energy, notes a Dr., a heart-health dietitian. Aim for at least 150 minutes of moderate-to-vigorous physical activity per week and two days of strength training.
    • Limit Alcohol. Alcohol affects liver fat metabolism and can increase triglyceride levels by promoting the release of free fatty acids from fat tissue to the liver for processing.7
    • Quit Smoking. Observational studies show that smoking is associated with higher triglyceride levels.89 Current guidelines also recommend smoking cessation as a pillar of heart health.1
    • Prioritize Unsaturated Fats. Katz recommends choosing foods rich in unsaturated fats most often. The 2026 Dyslipidemia Guidelines encourage limiting saturated fat intake, as it may negatively affect both triglycerides and LDL (“bad”) cholesterol, another risk factor for heart disease.1
    • Cut Back on Refined Carbohydrates. Refined carbohydrates like white bread, baked goods, candy and chips provide quick-digesting carbohydrates with relatively few nutrients. Replace them with high-fiber complex carbohydrates such as whole grains, quinoa and vegetables.
    • Lose Weight. In individuals living with overweight or obesity, modest weight loss of 5% to 10% can lead to meaningful improvements in triglyceride levels.1
    • Work with a Health Care Professional. Collaborating with a cardiologist and other health care providers, such as a registered dietitian, can help create a personalized, evidence-based plan for managing high triglycerides.

    Our Expert Take

    If you’re looking for one change that can have a meaningful impact on your triglycerides, start with what’s in your glass. Sugar-sweetened beverages provide a concentrated source of added sugar that doesn’t promote fullness, which can make it easier to consume excess calories. Over time, this can contribute to higher triglyceride levels.

    Cutting back or swapping sugary drinks for water, sparkling water or unsweetened tea can help lower your sugar intake. These small, consistent changes can make a meaningful difference in your long-term heart health.

     

     

     

    This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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    posted by G S Iyer at 10:27 AM 0 comments

    Thursday, April 30, 2026

    Dietitians Warn These 3 Foods May Increase Cancer Risk

    Key Points

  • A Western-style diet can quietly raise cancer risk, but small food swaps help lower it.
  • Reducing intake of processed meats and high-sugar drinks can ease inflammation and support gut health.
  • Limiting red meat and choosing more whole foods may help reduce long-term cancer risk.
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    You may not think of food as a primary factor in cancer risk, but research shows that our dietary choices can play a quiet yet powerful role in shaping long-term health. The typical Western diet—high in processed foods, red meats, refined grains and sugar-sweetened beverages—has been associated with an increased risk of certain cancers. It’s also typically low in fruits, vegetables and whole grains, which are rich in fiber and nutrients linked to a reduced risk of cancer. “A Western dietary pattern quietly raises cancer risk by 10% to 30% for colorectal, breast, prostate and pancreatic cancers” says an oncology dietitian.

    While cancer risk depends on many factors beyond specific foods, small dietary shifts can help us enjoy our favorite meals without nudging our risk upward. We spoke with two experts to share which foods may raise cancer risk and simple swaps to enjoy instead.

    1. Processed Meats

    The International Agency for Research on Cancer classifies processed meats like deli meats, bacon, sausage and hot dogs as a Group 1 carcinogen. “Nitrites, whether synthetic or natural (like celery powder), that are added to preserve meats can form compounds in the gut, which can damage cells, especially in the intestine,” says an oncology dietitian. Hamrick adds, “One fact that still shocks people when I say it out loud: Just two strips of bacon or one hot dog a day raises your colorectal cancer risk by nearly 20%. That’s the same statistical ballpark as smoking for lung cancer.”

    There are still ways to enjoy your favorite flavors and minimize the health risk. Hamrick suggests, “Trade processed meats with turkey or chicken breast, wild salmon, sustainably caught canned tuna or hummus for sandwiches or wraps.” Zuniga recommends, “Swap processed meats for tuna salad, egg salad, chickpea salad or homemade chicken salad. I suggest people focus on beneficial things they can add rather than restriction.” 

    Adding more fiber to your diet helps support a healthy gut and encourages a diverse microbiome—factors that play a role in reducing inflammation and may help lower the conditions that allow carcinogens to form.5 If processed meat is part of your daily routine, consider a gradual shift. “Even lowering intake by incorporating a ‘meatless Monday’ can reduce carcinogens for an 18% decrease in colorectal cancer risk,” notes Hamrick.

    2. Sugar-Sweetened Beverages

    The occasional soda can fit into a healthy diet, but regularly drinking sugar-sweetened beverages can add up more than we realize. While these drinks aren’t carcinogenic themselves, excess intake can lead to weight gain over time—a factor linked to an increased risk of metabolic conditions and certain cancers. “High-sugar drinks, such as soda, energy drinks, sports drinks and even the sweetened oat-milk lattes, can trigger a massive insulin and IGF-1 surge that tells cells to grow and divide faster, which can fuel inflammation and add fat around your organs,” says Hamrick. For a carbonated swap, try a flavored sparkling water with citrus slices or a splash of 100% fruit juice. 

    Zuniga also commented on the myth that sugar feeds cancer. “While excess refined carbohydrates can contribute to weight gain and poor metabolic health, which are linked to cancer risk, sugar itself does not directly cause cancer. Sugar also does not uniquely ‘feed’ cancer cells.” And while we’re debunking this myth, it’s important to touch on artificial sweeteners. Current research, including a large 2023 review, continues to show no evidence that commonly used artificial sweeteners increase cancer risk.  Likewise, the Food and Drug Administration concludes that aspartame is safe under approved conditions, noting that its Acceptable Daily Intake includes a built-in ten-fold safety margin. While it’s more than OK to enjoy a sweet drink in moderation, we should aim to limit our added sugar intake. The 2020-2025 Dietary Guidelines for Americans recommends no more than 10% of daily calories be from added sugar. This equates to no more than 50 grams—or 12 teaspoons—on a 2,000-calorie diet. 

    3. Red Meat

    Red meats like beef, pork and lamb, regardless of whether they’re organic or grass-fed, are linked to a higher risk of colorectal cancer. “Red meat was determined to be a Group 2 carcinogen by IARC, meaning it is “probably carcinogenic for humans. Studies show, when meat is cooked at high temperatures, carcinogenic byproducts like heterocyclic aromatic amines (HAAs) and polycyclic aromatic hydrocarbons (PAHs) can form,” says Zuniga. Once metabolized in the body, these compounds may bind to DNA and cause mutations. Over time, this kind of cellular damage can interfere with normal cell function and potentially increase cancer risk.

    “Keep consumption of red meat to no more than two to three times per week. My motto is marinate it, don’t incinerate it,” recommends Hamrick, “Research shows that a simple 30-minute marinade with rosemary, garlic, olive oil or even just lemon juice can slash HAA formation by up to 90%.” Try different cooking methods like air-frying or baking versus grilling to help minimize the time meat spends at high temperatures. Most days, opt for another protein such as fish, chicken or plant-based proteins like beans, lentils and tofu. Including fiber, especially with meals that do include red meat, can also help lower cancer risk by supporting healthy digestion, feeding beneficial gut bacteria and reducing the formation of harmful compounds in the colon.

    Our Expert Take 

    While certain foods—such as processed meat, sugar-sweetened beverages and red meat—may raise cancer risk, simple everyday swaps can make a meaningful difference. Choosing whole foods like turkey, salmon or beans in place of processed meats, opting for sparkling water instead of soda, and limiting red meat (and cooking it wisely) can all help lower exposure to harmful compounds. 

    Beyond individual swaps, one of the most powerful, well-established cancer-protective habits is adding colorful nutrients into your diet. Fruits and vegetables are packed full of antioxidants, polyphenols and phytochemicals. “They act like an internal cleanup crew: neutralizing free radicals, dialing down inflammation, repairing DNA and even telling precancerous cells to self-destruct,” say Hamrick.

    Lifestyle habits matter, too. Regular physical activity has been consistently linked to lower cancer risk for several types of cancers. The American Cancer Society recommends aiming for at least 150 minutes of moderate-intensity exercise weekly. Over time, our overall lifestyle can make a big difference when it comes to health and longevity. 

     

     

    This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

     

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    posted by G S Iyer at 6:21 AM 0 comments