This rice swap cuts your risk by 80%

Simply favoring white over brown rice can ward off toxin overload. Experts explain that rice absorbs 10 times more arsenic from the soil than other crops, making it a top source of toxin exposure. But 80 percent of that arsenic accumulates in the outer layers of the rice, which are removed when brown rice is refined into white. For a truly healthy pick, check the label and choose white rice grown in California—according to a Consumer Reports analysis, it has half the arsenic as white rice grown elsewhere.

Even better: A cooking tweak can eliminate another 65 percent of arsenic in rice, researchers report in the Journal of Environmental Monitoring. Simply rinse the grains well, then use a 6:1 water-to-rice ratio to boil the rice until soft; discard the water. Study author Andrea Raab, Ph.D., explains that arsenic leaches into the water as rice is boiled, and opting for a high volume of water helps ensure the rice doesn’t reabsorb the toxin as it cooks.