How can I lower my triglyceride levels?

I’ve lost 28 pounds on a lowcalorie plan, but I’m still 12 from my goal weight. How can I speed up my results?

Q:

At my last physical, my doctor told me my triglyceride levels were dangerously high and that I have to cut back on sugar or I’ll end up needing medication. I really don’t want to take a pill, but giving up treats like ice cream is impossible. What do you suggest?

A:

Lowering your triglyceride levels can be as easy as enjoying three to five servings of wild-caught fatty fish like salmon, tuna and sardines each week. Stanford University researchers found that the DHA and EPA omega-3 fats in this seafood prevent free-cycling blood fats from being converted into harmful triglycerides in the liver. This effect is so powerful that study subjects who increased their fish intake were able to slash their triglyceride levels by up to 50 percent in 12 weeks without making any other lifestyle changes.

Also smart: Eat at least ⁄2 cup of

1 fiber-rich whole grains like oatmeal per day. The soluble fiber in these carbs bind to harmful fatty acids in the GI tract and carry them out of the body. We suggest starting your mornings with a big high-fat breakfast (like fried eggs with bacon or mashed avocado on rye toast) and keeping your meals lighter the rest of the day. Research at Tel Aviv University in Israel reveals that cells are primed to burn energy more efficiently after an overnight fast. That means calories consumed in the morning are quickly metabolized for fuel instead of being stored as fat. The benefits of this diet tweak are significant: Subjects in the Tel Aviv study who consumed their biggest meal of the day in the morning lost 267 percent more weight than those who ate more later in the day—plus the breakfast eaters reported fewer carb cravings and less overall hunger.

One key to success: Limit processed carbs at breakfast. This will prevent fat-packing insulin spikes, helping to ensure that metabolism stays stoked for speedy slimming.